Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Written by Daisy Whitbread, MScNPowered by USDA Nutrition Data

Last Updated: June 27th, 2020

Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Vitamin B2, or riboflavin, is an essential vitamin required for proper energy metabolism and a wide variety of cellular processes.

A deficiency of riboflavin can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and even iron deficiency anemia.

Riboflavin, vitamin B2, 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.

Below is a list 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.

Table of Contents

Introduction
List of Foods High in Riboflavin
Printable
Other Vitamin B Foods
Nutrient Ranking Tool
Related
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References

List of Foods High in Riboflavin

#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 Skirt Steak. (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 Wild Atlantic Salmon (Cooked). (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 White Button Mushrooms (Stir-Fried). (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.