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The foods highest in riboflavin (vitamin B2) are liver and other organ meats, followed by dairy foods such as yogurt and milk, eggs, lean meats, mushrooms, almonds, tempeh and fortified cereals. In USDA SR Legacy data, a 3-ounce serving of pan-fried beef liver holds 224% of the Daily Value, and a cup of plain skim-milk yogurt holds 44%. This guide lists foods high in riboflavin with USDA values and FDC IDs, explains why light and boiling water matter for this vitamin, and summarizes what NIH’s Office of Dietary Supplements (ODS) says about intakes and the groups most likely to fall short.
Peptide Labs does not sell riboflavin foods or a riboflavin supplement. This article is general nutrition information, not medical advice.
Key Takeaways
- Liver is the richest source by far; dairy, eggs, lean meats, mushrooms and almonds follow.
- Grains and cereals in the US are often fortified or enriched with riboflavin, so bread and cereal add a steady share.
- Light breaks riboflavin down, which is why ODS says milk is not usually sold in clear glass.
- Boiling loses about twice as much riboflavin to the cooking water as steaming or microwaving.
- ODS calls deficiency extremely rare in the United States; vegans and people who eat little dairy are among the groups at higher risk.
What riboflavin does
ODS describes riboflavin as a water-soluble B vitamin that forms two coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These coenzymes take part in energy production, cell function, growth and development, and the metabolism of fats, drugs and steroids. Riboflavin also works alongside other B vitamins: FAD is needed to turn the amino acid tryptophan into niacin, and FMN is needed to convert vitamin B6 into its active form. Our guide to foods high in niacin picks up that thread, and the B-complex guide covers the vitamins as a group.
The body stores only small amounts of riboflavin, according to ODS, and any excess is either not absorbed or leaves in the urine. That makes regular intake from food more relevant than occasional large servings.
Foods high in riboflavin: USDA values per serving
The table lists riboflavin rich foods and other foods with riboflavin from USDA FoodData Central (SR Legacy). The percent Daily Value (%DV) uses FDA’s Daily Value of 1.3 milligrams. ODS notes that a food giving 20% of the Daily Value or more counts as a high source.
| Food (USDA FDC ID) | Serving | Riboflavin (mg) | % DV |
|---|---|---|---|
| Beef liver, pan-fried (168627) | 3 oz (85 g) | 2.91 | 224% |
| Chicken liver, simmered (171061) | 3 oz (85 g) | 1.69 | 130% |
| Yeast extract spread (167717) | 1 tsp (6 g) | 1.05 | 81% |
| Tempeh (174272) | 1 cup (166 g) | 0.59 | 46% |
| Yogurt, plain, skim milk (170887) | 1 cup (245 g) | 0.57 | 44% |
| Yogurt, plain, low fat (170886) | 1 cup (245 g) | 0.52 | 40% |
| Instant oats, fortified, plain, made with water (171662) | 1 cup (234 g) | 0.50 | 39% |
| Portabella mushrooms, grilled (169243) | 1 cup sliced (121 g) | 0.49 | 38% |
| Milk, 2% fat (171267) | 1 cup (244 g) | 0.45 | 35% |
| Spinach, boiled (168463) | 1 cup (180 g) | 0.42 | 33% |
| Milk, whole (171265) | 1 cup (244 g) | 0.41 | 32% |
| Clams, cooked, moist heat (171975) | 3 oz (85 g) | 0.36 | 28% |
| Almonds, dry roasted (170158) | 1 oz (28 g) | 0.34 | 26% |
| Pork tenderloin, lean, roasted (168250) | 3 oz (85 g) | 0.33 | 25% |
| White mushrooms, raw (169251) | 1 cup slices (70 g) | 0.28 | 22% |
| Egg, hard-boiled (173424) | 1 large (50 g) | 0.26 | 20% |
| Salmon, sockeye, cooked (173692) | 3 oz (85 g) | 0.21 | 16% |
| Quinoa, cooked (168917) | 1 cup (185 g) | 0.20 | 16% |
| Avocado, raw (171705) | 1 cup cubes (150 g) | 0.20 | 15% |
| Swiss cheese (171251) | 1 oz (28 g) | 0.09 | 7% |
| White bread (174924) | 1 slice (29 g) | 0.07 | 5% |
| White rice, enriched, cooked (168878) | 1 cup (158 g) | 0.02 | 2% |
FDA does not require a Nutrition Facts label to list riboflavin unless it has been added to the food, so many packages say nothing about it (ODS). The USDA values above fill that gap for whole foods.
Vitamin B2 foods by group
- Organ meats: beef and chicken liver each exceed the full Daily Value in a 3-ounce serving. Liver is also very high in preformed vitamin A, so it is a food to discuss with your clinician during pregnancy. Desiccated liver capsules are a different product; see our beef liver supplement guide.
- Dairy: plain yogurt and milk are among the most practical vitamin B2 foods. ODS names milk and milk drinks as the largest single contributor to riboflavin intake in US adults. Our Greek yogurt guide compares styles.
- Eggs: one large hard-boiled egg reaches 20% of the Daily Value in USDA data. ODS notes that the riboflavin in eggs and milk is mostly in its free form, which the body absorbs about as well as the bound forms. More in our egg nutrition guide.
- Meat and seafood: pork tenderloin and clams add a quarter or more per 3 ounces. Clams also carry 44% of the Daily Value for sodium per serving in USDA data.
- Mushrooms: grilled portabella and raw white mushrooms both clear 20%. See our mushroom nutrition guide.
- Nuts and soy: almonds and tempeh are two of the stronger plant entries.
Fortified and enriched grains
ODS notes that grains and cereals in the United States are fortified with riboflavin, and that bread products and ready-to-eat cereals are among the top contributors to US intake. Under FDA’s standard of identity for enriched flour (21 CFR 137.165), each pound must contain 1.8 milligrams of riboflavin, along with thiamin, niacin, folic acid and iron. That is why a slice of white bread or a bowl of fortified instant oats shows up in the table even though grains are not naturally rich in riboflavin. Fortification levels differ between products, so the Nutrition Facts label is the place to check; see our oats guide for how plain and flavored instant oats compare.
Enriched white rice is a useful counterexample: in USDA data a cooked cup gives only 2% of the Daily Value for riboflavin, while the same cup gives 15% for niacin. Enrichment does not raise every B vitamin to the same degree in every food.
Why light and boiling water matter
Riboflavin is sensitive to light. ODS states that ultraviolet and visible light can rapidly break it down, and that this is why milk is not typically stored in glass containers. Opaque cartons and jugs keep light out.
Riboflavin also dissolves in water. ODS cites research showing that about twice as much riboflavin is lost into cooking water when foods are boiled as when they are steamed or microwaved. If you boil spinach or other vegetables, the vitamin that leaves the food ends up in the water; steaming keeps more of it in the food.
How much riboflavin do people need? ODS reference values
ODS lists Recommended Dietary Allowances of 1.3 milligrams for adult men and 1.1 milligrams for adult women, with higher values in pregnancy and breastfeeding; the Daily Value on labels is 1.3 milligrams. These are population reference values, not personal targets, and your clinician is the right person to judge your own needs.
Most people in the United States get enough. ODS reports average daily intakes from food of 2.5 milligrams in men and 1.8 milligrams in women, and NHANES data showing that fewer than 6% of people fall below the estimated average requirement. ODS describes riboflavin deficiency as extremely rare in the US. Possible signs include cracks at the corners of the mouth, swollen or cracked lips, a sore throat, skin problems and itchy red eyes, but ODS adds that people with low riboflavin usually lack other nutrients too. Those signs have many causes, so talk to your clinician rather than guessing.
Who is more likely to run low
- Vegans and people who eat little dairy: ODS lists both as groups at risk because milk and other animal foods supply a large share of riboflavin. Mushrooms, almonds, tempeh, spinach and fortified foods are the main plant options, and our B12 foods guide covers another nutrient vegans watch.
- Vegetarian athletes: ODS cites the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine, who suggest these athletes consult a sports dietitian.
- Pregnant or breastfeeding people who rarely eat meat or dairy: an OB-GYN, midwife or dietitian can review the diet and any prenatal vitamin.
- Riboflavin transporter deficiency: a rare inherited neurological disorder that requires specialist care.
Can you get too much riboflavin?
ODS says food intakes many times the RDA have shown no observable toxicity, likely because the gut absorbs only limited amounts. The Food and Nutrition Board therefore did not set an upper limit, but it still urges caution about excessive amounts from supplements. ODS also notes that riboflavin is not known to have clinically relevant interactions with medicines. Many multivitamins already supply the full Daily Value, according to ODS, so check the Supplement Facts panel before adding a separate product; our multivitamin guide explains how to read one.
Frequently Asked Questions
What foods are highest in riboflavin?
Beef and chicken liver top the USDA list per serving, followed by yeast extract spread, tempeh, plain yogurt, fortified instant oats, portabella mushrooms, milk and spinach.
Which plant foods have vitamin B2?
Tempeh, mushrooms, spinach, almonds, quinoa and avocado, plus fortified cereals and enriched bread. Yeast extract spread is very concentrated but also salty.
Is riboflavin destroyed by cooking?
ODS points to water and light. It notes that boiling loses about twice as much riboflavin as steaming or microwaving, and that light breaks the vitamin down.
Why is milk sold in opaque containers?
ODS explains that light can rapidly inactivate riboflavin, which is the reason milk is not typically stored in glass containers.
Do most people need a riboflavin supplement?
ODS reports that most people in the US get enough from food and that deficiency is extremely rare. Ask your clinician before adding a supplement.
Is it possible to eat too much riboflavin from food?
ODS says no toxicity has been observed from food intakes many times the RDA, and no upper limit has been set, though experts still urge caution with large supplemental amounts.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Niacin: Vitamin B3 Foods With USDA Values, B12 Foods: Animal, Fortified and Vegan Sources Ranked, Foods High in Thiamine: Vitamin B1 Foods With USDA Values.