Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Vitamin B2, or riboflavin, is an essential vitamin required for energy metabolism, immune system function, and maintenance of healthy skin, and hair. (1)

Riboflavin has also been associated with reducing the risk of cancer, and is believed to have anti-aging effects. (2)

While rare, a deficiency of riboflavin can create health problems that lead to hyperglycemia, hypertension, and diabetes mellitus. (3) Further deficiency can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and even iron deficiency anemia. (3,4)

Riboflavin is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and usually only occurs with vitamin B2 injections or supplements.

Foods high in riboflavin include beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, and eggs. The current daily value (DV) for riboflavin (Vitamin B2) is 1.3mg. (5)

Below is a list of high riboflavin foods sorted by a common serving size. Use the complete nutrient ranking of all foods high in riboflavin to sort by 100 grams or a 200 calorie serving size.

• 1. Beef (Skirt Steak)

  Riboflavin per 6oz Steak	Riboflavin per 100g	Riboflavin per 200 Calories
  1.5mg (112% DV)	0.9mg (66% DV)	0.6mg (49% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)
• 2. Fortified Tofu

  Riboflavin per Cup	Riboflavin per 100g	Riboflavin per 200 Calories
  1mg (76% DV)	0.4mg (34% DV)	1mg (74% DV)

  Nutrition Facts for Extra Firm Fortified Tofu. (Source)

  More Soy Products High in Riboflavin

  • 79% DV in a 16oz glass of soymilk
  • 46% DV in 1 cup of tempeh
  • 38% DV in 1 cup of green soybeans

  See all beans high in riboflavin.

• 3. Low-Fat Milk

  Riboflavin per 16oz Glass	Riboflavin per 100g	Riboflavin per 200 Calories
  0.9mg (69% DV)	0.2mg (14% DV)	0.7mg (57% DV)

  Nutrition Facts for Low-Fat Milk 2%. (Source)

  More Dairy High in Riboflavin

  • 44% DV in 1 cup of non-fat yogurt
  • 32% DV in 1 cup of buttermilk
  • 22% DV in 4oz of low-fat cottage cheese

  See more dairy high in riboflavin.

• 4. Salmon

  Riboflavin per 6oz Fillet	Riboflavin per 100g	Riboflavin per 200 Calories
  0.8mg (64% DV)	0.5mg (37% DV)	0.5mg (41% DV)

  Nutrition Facts for Cooked Wild Atlantic Salmon. (Source)

  More Fish and Seafood High in Riboflavin

  • 48% DV in 20 small clams
  • 40% DV in a 6oz tuna fillet
  • 29% DV in 3oz of oysters

  See all fish and seafood high in riboflavin.

• 5. Mushrooms

  Riboflavin per Cup Cooked	Riboflavin per 100g	Riboflavin per 200 Calories
  0.5mg (38% DV)	0.5mg (36% DV)	3.6mg (274% DV)

  Nutrition Facts for Stir Fried White Button Mushrooms. (Source)

  More Mushrooms High in Riboflavin

  • 38% DV in 1 cup of portabella mushrooms
  • 33% DV in 1 cup of crimini (chestnut) mushrooms
  • 23% DV in 1 cup of oyster mushrooms

  See all vegetables high in riboflavin.

• 6. Lean Pork Chops

  Riboflavin in a 6oz Chop	Riboflavin per 100g	Riboflavin per 200 Calories
  0.5mg (35% DV)	0.3mg (21% DV)	0.3mg (21% DV)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  More Pork Products High in Riboflavin

  • 36% DV in 1 cup of lean roast ham
  • 35% DV in a rack of country style ribs
  • 25% DV in 3oz of pork tenderloin

  See all meats high in riboflavin.

• 7. Spinach

  Riboflavin per Cup Cooked	Riboflavin per 100g	Riboflavin per 200 Calories
  0.4mg (33% DV)	0.2mg (18% DV)	2.1mg (158% DV)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  More Vegetables High in Riboflavin

  • 32% DV in 1 cup of beet greens
  • 19% DV in 1 cup of asparagus
  • 18% DV in 1 cup of peas

  See all vegetables high in riboflavin.

• 8. Almonds

  Riboflavin per 1oz Handful	Riboflavin per 100g	Riboflavin per 200 Calories
  0.3mg (25% DV)	1.1mg (88% DV)	0.4mg (30% DV)

  Nutrition Facts for Almonds. (Source)

  More Nuts and Seeds High in Riboflavin

  • 11% DV in 10 chestnuts
  • 11% DV in 1 cup of coconut water
  • 8% DV in 1oz of dried sunflower seeds

  See all nuts and seeds high in riboflavin.

• 9. Avocados

  Riboflavin per Avocado	Riboflavin per 100g	Riboflavin per 200 Calories
  0.3mg (20% DV)	0.1mg (10% DV)	0.2mg (13% DV)

  Nutrition Facts for Avocados. (Source)

  More Fruits High in Riboflavin

  • 8% DV in 1 cup of bananas
  • 8% DV in 1 cup of grapes
  • 6% DV in 1 cup of navel oranges

  See all fruits high in riboflavin.

• 10. Eggs

  Riboflavin in 1 Large Egg	Riboflavin per 100g	Riboflavin per 200 Calories
  0.3mg (20% DV)	0.5mg (39% DV)	0.7mg (51% DV)

  Nutrition Facts for Hard Boiled Eggs. (Source)
  • 54% DV in 1 cup of chopped hard-boiled eggs

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Riboflavin (B2) Requirements By Age and Gender

The recommended daily allowance (RDA) for riboflavin (Vitamin B2) ranges from 0.5mg to 1.3mg per day. The daily value for vitamin B2 is 1.3mg per day. (5)

Life Stage	RDA
Infants*
0-6 months old	0.3mg
7-12 months old	0.4mg
Children
1-3 years old	0.5mg
4-8 years old	0.6mg
Males
9-13 years old	0.9mg
14-18 years old	1.3mg
19-50 years old	1.3mg
50+ years old	1.3mg
Females
9-13 years old	0.9mg
14-18 years old	1mg
19-50 years old	1.1mg
50+ years old	1.1mg
Pregnancy
14-18 years old	1.4mg
18+ years old	1.4mg
Lactation
14-18 years old	1.6mg
18+ years old	1.6mg

*The amounts for children less than 12 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Riboflavin.

Other Vitamin B Foods

• Top 10 Foods Highest in Vitamin B1 (Thiamin)
• Top 10 Foods Highest in Niacin (Vitamin B3)
• Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)
• Top 10 Foods Highest in Vitamin B6
• Top 10 Foods Highest in Vitamin B9 (Folate)
• Top 10 Foods Highest in Vitamin B12

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Riboflavin (B2)
• Foods Low in Riboflavin (B2)
• Vegetables High in Riboflavin (B2)
• Fruits High in Riboflavin (B2)
• Vegetarian Foods High in Riboflavin (B2)
• Nuts High in Riboflavin (B2)
• Grains High in Riboflavin (B2)
• Beans High in Riboflavin (B2)
• Dairy High in Riboflavin (B2)
• Breakfast Cereals High in Riboflavin (B2)
• Fast Foods High in Riboflavin (B2)

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• List of Breakfast Cereals High in Riboflavin (Vitamin B2)
• Top 10 Foods Highest in Vitamin B1 (Thiamin)
• Foods High in Vitamin B3 (Niacin)
• Foods High in Vitamin B5
• Foods High in Vitamin B6
• Foods High in Vitamin B9 (Folate)
• Foods High in Vitamin B12
• Foods High in Choline

Data Sources and References

1. Shichinohe N, Kobayashi D, Izumi A, Hatanaka K, Fujita R, Kinoshita T, Inoue N, Hamaue N, Wada K, Murakami Y. Riboflavin Deficiency J Biol Chem. 2022 Dec;298(12):102640. doi: 10.1016/j.jbc.2022.102640. Epub 2022 Oct 27. 36309091
2. Riboflavin: The Health Benefits of a Forgotten Natural Vitamin
3. Riboflavin and health: A review of recent human research
4. Mydlik M, Derzsiova K. Recurrent aphthous ulceration: vitamin B1, B2 and B6 status and response to replacement therapy Miner Electrolyte Metab. 1992;18(2-5):293-4. 1465078
5. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels