How Much B2 Do Almonds Have? Your Guide to Riboflavin Content

October 25, 2025 •

4 min read

According to research published in Food Chemistry, almonds contain significantly more riboflavin than many other common nuts. This guide will detail exactly how much B2 do almonds have and the critical role this powerhouse nutrient plays in your body.

Quick Summary

Almonds are a notable source of vitamin B2 (riboflavin), which is essential for energy metabolism. This article examines the specific riboflavin content, its health benefits, and how almonds compare to other food sources.

Key Points

High Riboflavin Content: Almonds provide a significant amount of vitamin B2, with a 100-gram serving offering 1.1-1.4 milligrams, nearing the daily value.
Superior Nut Source: Compared to most other common nuts like cashews and walnuts, almonds boast a considerably higher concentration of vitamin B2.
Vital for Energy: Riboflavin is crucial for converting food into energy, supporting overall metabolism and physical performance.
Nervous System Support: Vitamin B2 in almonds helps produce anti-stress hormones like serotonin and contributes to a balanced mind.
Powerful Antioxidant: Riboflavin helps regenerate the antioxidant glutathione, protecting cells from oxidative damage and reducing risk factors for heart disease.
Plant-Based Powerhouse: Almonds are an excellent plant-based source of riboflavin for those following vegetarian or vegan diets.

The High Riboflavin Content in Almonds

Almonds are not only praised for their healthy fats, protein, and fiber, but also for their impressive vitamin B2 (riboflavin) content, which sets them apart from many other nuts. Riboflavin is a water-soluble vitamin that is not stored in the body in large amounts, making daily intake important.

B2 per 100 Grams and per Serving

When looking at the nutritional profile of almonds, the amount of vitamin B2 is notably high. For every 100 grams of almonds, you can find approximately 1.1 to 1.4 milligrams of riboflavin. The current daily value (DV) for riboflavin is 1.3 mg, meaning a 100-gram portion of almonds can provide nearly a full day's worth of this essential vitamin.

For a more realistic serving size, a 1-ounce (about 28-30 gram) portion of almonds typically provides around 0.3 milligrams of riboflavin, which contributes approximately 23-25% of the daily value. This makes a small handful of almonds a convenient and nutrient-dense way to boost your riboflavin intake. Roasting can affect the vitamin content slightly, but almonds remain an excellent source even after processing.

Almonds Compared to Other B2 Sources

While almonds are a standout in the nut family, it's helpful to see how they stack up against other common food sources of vitamin B2. Fortified breakfast cereals and dairy products like milk and yogurt are well-known sources, but almonds provide a plant-based alternative with a comparable nutritional punch.

How to Increase Your Riboflavin Intake with Almonds

Incorporating almonds into your daily diet is simple and delicious. Here are a few ideas:

Snack on them: A handful of raw or dry-roasted almonds is a quick and easy way to get a solid dose of riboflavin on the go.
Sprinkle on salads: Add sliced or slivered almonds to salads for extra crunch and nutrients.
Use almond butter: Spread almond butter on toast or use it as a dip for apple slices.
Make your own almond milk: Use homemade almond milk in smoothies, coffee, or on cereal for a natural riboflavin boost.
Mix into oatmeal: Stir a spoonful of chopped almonds into your morning oatmeal.

Why Riboflavin (Vitamin B2) is So Important

Riboflavin is a crucial micronutrient that plays several key roles in the body. It is a fundamental component of the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), which are essential for numerous cellular processes.

Role in Energy Metabolism

At the core of its function, vitamin B2 helps convert the carbohydrates, fats, and proteins from the food you eat into glucose, which is used as fuel for the body. Without sufficient riboflavin, the body's energy production is impaired. This makes it a vital component for overall energy levels and physical performance.

Support for the Nervous System

Studies suggest that riboflavin helps produce anti-stress hormones, such as serotonin, which act as a “happy” neurotransmitter. A balanced mind and nervous system are supported by adequate B2 intake, with the added benefit of magnesium in almonds also contributing to relaxation.

Antioxidant Properties

Riboflavin also acts as an antioxidant by helping to regenerate glutathione, a powerful scavenger of free radicals in the body. By fighting off oxidative stress, riboflavin protects your cells from damage. It also contributes to the maintenance of normal skin and vision. The antioxidant action, combined with B2's ability to lower homocysteine, can even reduce the risk of heart disease.

Comparison of Riboflavin in Common Foods


Food Source	Serving Size	Riboflavin (mg)	Notes
Almonds	100 grams	1.1-1.4 mg	One of the highest B2 contents among nuts.
Beef Liver	3 ounces	2.9 mg	An extremely rich source, but animal-based.
Fortified Cereal	1 serving	1.3 mg	Highly fortified to meet 100% DV.
Yogurt (plain)	1 cup	0.6 mg	A good dairy source.
Spinach (raw)	1 cup	0.1 mg	Lower concentration, but a plant-based option.
Cashews	100 grams	0.06-0.10 mg	Significantly lower than almonds.
Walnuts	100 grams	0.15-0.20 mg	Lower B2 content compared to almonds.

Conclusion: Almonds as a Top Source of Vitamin B2

For those seeking a nutrient-dense and convenient source of riboflavin, almonds are an exceptional choice. Their high concentration of vitamin B2, a vital coenzyme for energy and metabolism, makes them a valuable addition to any diet. Whether you are vegetarian, on a plant-based diet, or simply looking for a healthy snack, a handful of almonds provides a substantial portion of your daily B2 needs. While other foods like liver and fortified cereals offer higher or equivalent amounts, almonds provide a unique combination of high riboflavin, healthy fats, and fiber, and they are recognized as one of the best nut sources for this essential vitamin. By enjoying almonds regularly, you can help support your body's energy production, nervous system, and antioxidant defenses, contributing to your overall health and well-being. For more information on the role of B vitamins, visit the National Institutes of Health website.

Frequently Asked Questions

A standard 1-ounce (about 28-30g) serving of almonds provides approximately 0.3 milligrams of riboflavin, contributing around 23-25% of your daily recommended intake.

Yes, almonds are widely recognized as one of the best nut sources for vitamin B2 (riboflavin), containing significantly higher levels than other nuts like cashews and walnuts.

While some nutrients can be sensitive to heat, almonds remain an excellent source of riboflavin even after being dry-roasted. A 1-ounce serving of dry-roasted almonds provides about 23% of the daily value for riboflavin.

Riboflavin is essential for converting food into energy, acting as an antioxidant, and supporting the nervous system. It is also important for maintaining healthy skin and vision.

Other foods rich in riboflavin include dairy products (milk, yogurt), eggs, fortified grains and cereals, mushrooms, and lean meats like beef.

Yes, riboflavin helps produce anti-stress hormones, such as serotonin, which can contribute to a more relaxed and balanced state of mind. Almonds also contain magnesium, another mineral known to support relaxation.

Dairy milk is a very good source of natural riboflavin, with one cup providing about 0.5 mg. While some almond milk is fortified, natural almonds contain more riboflavin per gram. Checking the nutrition label on almond milk is necessary to confirm its riboflavin content.