Does Beer Have B2? Unpacking the Nutritional Facts of Your Favorite Brew

January 5, 2026 •

3 min read

While often dismissed as 'empty calories,' it is a fact that beer contains a variety of nutrients, including vitamin B2. So, does beer have B2? Yes, and this article will detail its origins, how much to expect, and why your choice of brew can make a difference.

Quick Summary

Beer contains riboflavin (vitamin B2) derived primarily from brewer's yeast and malted grains. The final nutritional content is impacted by factors like filtration and pasteurization, so unfiltered versions typically retain more nutrients.

Key Points

Yeast and Malt Source: The riboflavin in beer comes primarily from the brewer's yeast used in fermentation and the malted grains.
Filtration Reduces B2: Processed and filtered beers, like most commercial lagers, have significantly less riboflavin than unfiltered varieties because the yeast is removed.
Not a Primary Source: Despite containing B2, beer provides only trace amounts and should not be relied upon as a primary dietary source for the vitamin.
Alcohol's Effect: Alcohol consumption can counteract the potential nutritional benefits of beer and negatively impact overall nutrient absorption.
Unfiltered is Best: If consuming beer for potential B vitamin content, unfiltered or unpasteurized craft beers are your best bet, but still offer minimal returns.
Riboflavin's Role: This essential B vitamin is crucial for energy metabolism, antioxidant defense, and the function of other nutrients.
Better Alternatives Exist: Healthier and more reliable sources of riboflavin include milk, meat, almonds, and leafy greens.

The Surprising Source of Riboflavin

Contrary to its reputation, beer is not nutritionally devoid. The presence of B vitamins, including riboflavin (B2), is a natural byproduct of the brewing process. The two main ingredients responsible for this are yeast and malted barley.

The Critical Role of Brewer's Yeast

Brewer's yeast, a microorganism vital for fermentation, is a powerful source of B vitamins. During the fermentation process, yeast consumes sugars and produces alcohol, but it also synthesizes these essential vitamins. The yeast cells contain the vitamins, so their presence in the final beverage is a direct result of how much yeast remains in the brew.

The Contribution of Malted Barley

Malted barley, which provides the starches converted into sugars for fermentation, also contributes to beer's nutritional profile. Malting, the process of soaking and drying the grain, activates enzymes that produce nutrients. Thus, the malt provides a baseline of B vitamins, which is then supplemented by the yeast during fermentation.

Factors Influencing the Final B2 Content

Several commercial processes significantly impact the amount of riboflavin that ends up in your glass. The choice between mass-produced and craft beer often comes down to these factors.

Filtered vs. Unfiltered Beer

The most significant factor determining B2 levels is filtration. Most commercial lagers and other clear beers are filtered to remove particulate matter, including the yeast. This process makes the beer visually appealing and extends its shelf life but also strips it of most of its B vitamin content. Conversely, unfiltered or 'hefeweizen' style beers, which intentionally leave the yeast in suspension, retain much higher levels of riboflavin and other B vitamins.

The Impact of Pasteurization

Pasteurization is another process that can degrade some vitamins. While riboflavin is a relatively heat-stable vitamin, intense heat treatment can still cause some degradation. Unpasteurized, live beers are more likely to retain a higher vitamin content than their pasteurized counterparts.

Light vs. Dark Beer

While not a hard-and-fast rule, darker and more complex beers, such as stouts and porters, often have slightly higher nutrient levels due to their more involved brewing process and the ingredients used. Craft beers, in general, also tend to contain more nutrients than mass-produced options.

Is Beer a Reliable Source of Riboflavin?

Despite containing B2, beer is not a recommended primary source for the vitamin. The amount is minimal compared to whole foods, and the presence of alcohol complicates things.

Low Concentration: A standard 12-ounce lager contains only trace amounts of riboflavin, often only 1-2% of the daily value. You would need to consume a very large and unhealthy quantity of beer to meet your daily needs.
Alcohol's Counteracting Effects: Alcohol intake can negatively impact nutrient absorption and overall nutritional status. The dehydrating effect of alcohol can also work against the hydration benefits often associated with beer.

Comparison of Riboflavin Sources


Source	Riboflavin Content	Notes
Standard Beer (12 oz)	~0.05 mg	Varies by beer type and processing; minimal contribution.
Milk (1 cup)	0.45 mg	An excellent, reliable dietary source.
Beef (3 oz)	0.22 mg	Good source, part of a balanced diet.
Almonds (1 oz)	0.35 mg	Contains a notable amount; great snack option.
Spinach (1 cup, raw)	0.11 mg	Healthy, leafy green vegetable source.
Brewer's Yeast (1 tbsp)	2.01 mg	Concentrated source, often used as a supplement.

The Function of Riboflavin in the Body

Riboflavin is essential for proper body function, acting as a cofactor in numerous enzymatic reactions. Its key functions include:

Energy Production: Helps convert carbohydrates, fats, and protein into glucose for energy.
Antioxidant Defense: Functions as an antioxidant to combat oxidative stress.
Metabolism of Other Nutrients: Plays a role in the metabolism of other vitamins, particularly other B vitamins.

Conclusion

While beer does contain B2, derived from its yeast and malt ingredients, it should not be considered a significant or healthy source of the vitamin. The content is low, especially in filtered varieties, and the presence of alcohol diminishes any potential nutritional benefit. For those interested in maximizing riboflavin intake from beer, opting for unfiltered, unpasteurized craft options might offer a slightly higher concentration, but a balanced diet rich in milk, meat, and vegetables is far superior. It is important to remember that the health risks of excessive alcohol consumption outweigh any minor nutritional contributions.

For more information on the functions and benefits of vitamin B2, see the Harvard T.H. Chan School of Public Health page on riboflavin.

Frequently Asked Questions

The amount of vitamin B2 (riboflavin) in beer is generally very small. A 12-ounce serving of standard lager provides only a trace amount, often less than 2% of the recommended daily value, making it an insignificant dietary source.

Unfiltered beers, such as hefeweizens and craft ales, tend to have higher concentrations of B vitamins because the yeast is not removed during processing. Lightly filtered or unpasteurized beers also retain more nutrients.

No, drinking beer is not a recommended or effective way to prevent riboflavin deficiency. The small amount of riboflavin in beer is offset by the counteracting effects of alcohol on nutrient absorption.

The primary source of B vitamins in beer is brewer's yeast, which synthesizes these vitamins during fermentation. Malted grains also contribute to the initial nutritional profile before fermentation begins.

Yes, filtering beer, a process used to make the beverage clear, removes the yeast and other particulate matter that contain B vitamins. This significantly reduces the final riboflavin content.

While riboflavin is an important nutrient, the quantity in beer is so minimal that any potential health benefit is negligible and does not outweigh the negative effects of alcohol consumption. Better nutritional sources are readily available.

Yes, light beer will contain trace amounts of riboflavin, but typically even less than regular filtered beers due to differences in the brewing process and ingredients. Light beers are usually filtered and have lower alcohol and calorie content.