Riboflavin (vitamin B2)

Riboflavin, or vitamin B2, is a water-soluble vitamin. Milk, eggs, fortified cereals and offal are the richest everyday sources. This page sets out what may be said about riboflavin under the authorised UK wording and which foods carry the most of it per 100 g.

Riboflavin, or vitamin B2, is a water-soluble vitamin. Milk, eggs, fortified cereals and offal are the richest everyday sources.

The reference intake used on UK labels (the NRV) is 1.4 mg a day. A food is a source of riboflavin when 100 g carries at least 15 % of that (0.21 mg) and high in riboflavin at 30 % (0.42 mg). Those are the thresholds every food page here uses.

What Riboflavin (vitamin B2) does in the body.

Riboflavin contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue, and to the maintenance of normal skin and normal vision.

Riboflavin contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue, and to the maintenance of normal skin and normal vision.

That is the authorised wording, and it is credited to the nutrient itself. Nothing on this page goes beyond it.

How much counts as a source.

The Nutrient Reference Value for riboflavin on UK labels is 1.4 mg a day. A food counts as a source of riboflavin at 15 % of that per 100 g (0.21 mg) and as high in riboflavin at 30 % (0.42 mg); drinks use half those percentages per 100 ml. Those are the thresholds every food page here applies, and the only basis on which a food page says “source of” or “high in”.

Foods with the most riboflavin, per 100 g.

Per 100 g, these are the foods in the database with the most riboflavin. Dishes and recipes are left out so the list shows single foods.

Where Riboflavin (vitamin B2) comes from in food.

lamb liver (5.65 mg), pig kidney (3.7 mg), ox liver (3.6 mg), pig liver (3.36 mg), ox kidney (3.29 mg), chicken eggs (3.18 mg), lamb kidney (3.1 mg), calf liver (2.89 mg)

Riboflavin (vitamin B2) in the Immufix formula.

Riboflavin is declared on the Immufix label at 0.35 mg per 25 g scoop, which is 25 % of the NRV. The full list of declared nutrients is on The Science page.

Questions people ask.

Where the numbers come from.

Food figures from the UK Composition of Foods Integrated Dataset (CoFID, 2021), per 100 g; reference values from Regulation (EU) 1169/2011 Annex XIII as retained in GB law; claim wording from Wording already published on the site's Science page. Contains public sector information licensed under the Open Government Licence v3.0. All foods A to Z.