Vitamin B2 Riboflavin – Information and Sources


Riboflavin is a water soluble B vitamin which is essential for the oxidative processes on which organisms depend. Deficiency in humans results in lesions of the mucous surfaces, eg in mouth, skin lesions and vascularisation of the cornea.

Riboflavin can be responsible for some pale green/yellow colours in vegetables, but it can be lost in cooking both through high temperatures and leeching out in water. It is also sensitive to light.

Requirements are in part dependant on intakes of other nutrients. Adult females should aim of 1.1mg riboflavin per day, adult males 1.3mg per day. Riboflavin is found in good amounts in animal products and green vegetables, as well as some nuts, seeds and grains. Main sources include:

  • Kidney, cooked (75g) – 1.73mg
  • Liver, cooked (90g) – 3.96mg
  • Beef (85g) – 0.27mg
  • Lamb (85g) – 0.25mg
  • Pork (85g) – 0.23mg
  • Bacon (120g) – 0.29mg
  • Ham (55g) – 0.14mg
  • Chicken, roasted (85g) – 0.2mg
  • Mackerel (110g) – 0.42mg
  • Plaice (120g) – 0.3mg
  • Yeast, baking (30g) - 1.51mg
  • Brewers yeast (30g) - 1.19mg
  • Marmite (5g) – 0.55mg
  • Bovril (5g) – 0.3mg
  • Milk (100ml) – 0.2mg
  • Condensed milk (300g) - 1.27mg
  • Cheese, Cheddar (40g) – 0.16mg
  • Cheese, Edam (40g) - 0.14mg
  • Feta cheese (40g) - 0.1mg
  • Cheese cottage (200g) - 0.44mg
  • Yogurt plain, low fat (200g) - 0.39mg
  • Eggs (1 medium) – 0.24g
  • Almonds (20g) – 0.18mg
  • Cashew nuts (40g) – 0.1mg
  • Sunflower seeds (100g) - 0.3mg
  • Dried mixed fruit (100g) – 0.29mg
  • All-Bran (45g) – 0.68mg
  • Bran Flakes (45g) – 0.68mg
  • Muesli (95g) – 0.67mg
  • Shreddies (55g) – 1.21mg
  • Weetabix (2 biscuits) – 0.4mg
  • Cornflakes (40g) - 0.49mg
  • Quinoa, cooked (170g) - 0.67mg
  • Sweet potatoes, cooked (300g) - 0.4mg
  • Buckwheat (170g) – 0.73mg
  • Wheat germ (100g) - 0.49mg
  • Cabbage, cooked (100g) - 0.1mg
  • Hummus (200g) - 0.4mg
  • Soya beans, cooked (150g) - 0.45mg
  • Brussel sprouts, cooked (115g) – 0.12mg
  • Broccoli, boiled (95g) – 0.19mg
  • Spinach, boiled (130g) – 0.2mg
  • Mushrooms, boiled (55g) – 0.19mg