Vitamin B2 (riboflavin)
Riboflavin, better known as vitamin B2, appears most strongly in liver, which our database records at 3.4 mg per 100 grams. Maple syrup follows at 1.27 mg and almonds at 1.14 mg. The reference value from the EU NRV is 1.4 mg per day. Dairy and cheese deliver smaller amounts, but they deliver them every day.
What the claim list permits about riboflavin
From Regulation (EU) No 432/2012 we may quote, among others: "riboflavin contributes to normal energy-yielding metabolism", "riboflavin contributes to the reduction of tiredness and fatigue" and "riboflavin contributes to the protection of cells from oxidative stress". That second sentence gets stretched in the market into promises about energy and focus. We do not stretch it: it is an authorised wording with a precise scope, and the moment you rewrite it, it falls outside its authorisation.
Five sources that stand out in the data
Per 100 grams: liver 3.4 mg, maple syrup 1.27 mg, almonds 1.14 mg, low-fat feta 0.84 mg and goat's cheese 0.68 mg. Maple syrup in second place is not a typo, but it is misleading read on its own: you eat syrup by the spoon, not by the hundred grams. That is exactly why we always pair the per-100-gram figure with a realistic portion. Almonds and cheese do more work in practice than their position on the list suggests.
The 1.4 mg per day reference
We use the EU NRV of 1.4 mg per day. Riboflavin is water-soluble, so a surplus largely leaves the body in urine — the bright yellow colour after a multivitamin comes from here. The flip side is that you store little of it, so supply has to be regular. A serving of dairy at breakfast, cheese on bread and a handful of almonds together already bring in a large share of that 1.4 mg.
Whose intake comes under pressure
In the Netherlands riboflavin comes mostly from dairy. Anyone removing dairy entirely without putting something back loses the largest daily source in one move. That is no argument against plant-based eating; it is an argument for replacing deliberately, with fortified plant alternatives, almonds and wholegrain cereals. If you are unsure about your own values, have your GP establish them rather than inferring them from a shortlist.
What we do with this in a coaching programme
We prescribe no supplements and name no brands. In practice the B2 question almost always arrives as a question about tiredness, and then we look first at sleep duration, training load and total energy intake — three things that explain far more than any single vitamin. Riboflavin is light-sensitive: milk in a clear bottle on the counter loses more than milk in a carton in the fridge. A small storage habit, free gain.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most vitamin B2?
In our database liver leads at 3.4 mg per 100 grams, with maple syrup at 1.27 mg and almonds at 1.14 mg.
How much riboflavin do you need per day?
The reference intake is 1.4 mg per day (EU NRV). It serves as an average for adults and is used on labels to calculate percentages.
Why does a multivitamin turn my urine yellow?
Riboflavin does that. The vitamin is water-soluble and brightly coloured, so whatever the body does not use is visible in urine. It says nothing about the quality of the product.
Can you get enough vitamin B2 without dairy?
Yes, but it takes deliberate replacement: almonds, wholegrain cereals, eggs and fortified plant-based alternatives together take over the role milk and cheese would otherwise play.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.