Top 10 Foods Highest in Vitamin B2 (Riboflavin)

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Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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.

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Printable list of foods high in riboflavin (B2).

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 StageRDA
0-6 months old0.3mg
7-12 months old0.4mg
1-3 years old0.5mg
4-8 years old0.6mg
9-13 years old0.9mg
14-18 years old1.3mg
19-50 years old1.3mg
50+ years old1.3mg
9-13 years old0.9mg
14-18 years old1mg
19-50 years old1.1mg
50+ years old1.1mg
14-18 years old1.4mg
18+ years old1.4mg
14-18 years old1.6mg
18+ years old1.6mg
*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

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

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
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