Riboflavin (B2)
Supports energy production and healthy skin.
What is Riboflavin (B2)?
Riboflavin (vitamin B2) is a water-soluble vitamin central to energy metabolism. It helps the body break down carbohydrates, fats and proteins, and supports healthy skin, eyes and red blood cells.
Health benefits of Riboflavin (B2)
- Helps convert food into energy
- Supports healthy skin, eyes and nervous system
- Aids the production of red blood cells
- Works as an antioxidant within cells
Top food sources of Riboflavin (B2)
See full rankingMilk, yogurt, cheese, eggs, lean meat, almonds and fortified cereals. Values shown per 100 g.
Yeast extract spread
18 mg 1346% DV
Cereals ready-to-eat, Ralston Enriched Bran flakes
7 mg 561% DV
Orange-flavor drink, breakfast type, low calorie, powder
7 mg 523% DV
Fruit-flavored drink, dry powder, low calorie, with high vitamin C
7 mg 523% DV
Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie
7 mg 523% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes
6 mg 462% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes
6 mg 454% DV
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios
6 mg 451% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19
6 mg 438% DV
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes
6 mg 436% DV
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL
6 mg 436% DV
Lamb, variety meats and by-products, liver, cooked, pan-fried
5 mg 353% DV
How much Riboflavin (B2) do you need?
The FDA Daily Value is 1.3 mg, readily met from dairy, eggs and fortified grains.
Riboflavin (B2) deficiency
Deficiency can cause cracks at the corners of the mouth, sore throat, and inflamed skin and eyes.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Riboflavin (B2) do?
Riboflavin (vitamin B2) is a water-soluble vitamin central to energy metabolism. It helps the body break down carbohydrates, fats and proteins, and supports healthy skin, eyes and red blood cells.
How much Riboflavin (B2) do I need per day?
The FDA Daily Value is 1.3 mg, readily met from dairy, eggs and fortified grains.
Which foods are highest in Riboflavin (B2)?
Per 100 g, some of the richest sources are Yeast extract spread, Cereals ready-to-eat, Ralston Enriched Bran flakes, Orange-flavor drink, breakfast type, low calorie, powder, Fruit-flavored drink, dry powder, low calorie, with high vitamin C, Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie.
What happens if I don't get enough Riboflavin (B2)?
Deficiency can cause cracks at the corners of the mouth, sore throat, and inflamed skin and eyes.