The Top 20 Foods High In Riboflavin (Vitamin B2)

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Last Updated on September 29, 2020 by Michael Joseph

Riboflavin, also known as vitamin B2, is one of the eight B vitamins, and it is an essential vitamin.

This article provides a list of foods highest in riboflavin per serving and per 100 grams.

For reference, the current daily value for riboflavin is 1.3 mg for adults and children over the age of four (1).

Foods High In Riboflavin (With a Vitamin B2 Sign in the Middle).

1) Liver

Liver is an excellent source of B vitamins, and it is very rich in riboflavin.

All varieties of liver offer a significant amount of the vitamin, but lamb liver contains particularly high amounts.

Per 4 oz serving, lamb liver offers 315% of the recommended daily value for riboflavin (2).

Liver is also high in vitamin B12, folate, and other B vitamins.

Lamb Liver Per 4 oz (113g) Serving Per 100 Grams
Amount of riboflavin 4.1 mg 3.63 mg
% Daily value 315% DV 279% DV

2) Soybeans

Soybeans are a relatively nutritious type of legume that provides a wide range of vitamins and minerals.

Among these nutrients, soybeans are a good source of riboflavin. Per 1/2 cup (raw weight) serving, they offer 62% of the daily value for the vitamin (3).

Soybeans are also a good source of fiber and other B vitamins, such as folate.

Soybeans Per 1/2 Cup (93g) Serving Per 100 Grams
Amount of riboflavin 0.81 mg 0.87 mg
% Daily value 62% DV 67% DV

3) Tempeh

Staying with soy-based foods, tempeh is another rich source of riboflavin.

Tempeh is a type of fermented soy product from Indonesia. It is an excellent plant-based source of protein, fiber, and several essential nutrients.

Per cup serving, tempeh offers 46% of the daily value for riboflavin (4).

Tempeh Per Cup (166g) Serving Per 100 Grams
Amount of riboflavin 0.594 mg 0.358 mg
% Daily value 46% DV 28% DV

4) Eggs

Eggs are sometimes referred to as ‘nature’s multivitamin’ because they contain so many different nutrients.

In reality, they only offer low amounts of some of these nutrients, but very high amounts of others.

Regarding their riboflavin content, eggs are a significant source, and three large eggs provide 49% of the daily value (5).

Eggs Per 3-Egg Serving Per 100 Grams
Amount of riboflavin 0.633 mg 0.419 mg
% Daily value 49% DV 32% DV

5) Fish Eggs (Roe)

While fish eggs are relatively uncommon in most people’s diets, they offer a lot of nutritional value.

For example, salmon roe offers large amounts of choline, omega-3, protein, and a wide variety of vitamins and minerals.

According to USDA data, just an ounce serving of fish eggs offers 16% of the daily value of riboflavin (6).

Fish Eggs Per oz (28g) Serving Per 100 Grams
Amount of riboflavin 0.21 mg 0.74 mg
% Daily value 16% DV 57% DV

6) Atlantic Mackerel

Atlantic mackerel has several benefits compared to other fish. For one thing, the fish is very high in omega-3, and it also has one of the lowest mercury concentrations (7).

Mackerel offers a substantial serving of riboflavin, too, with a typical fillet providing 27% of the daily value (8).

Atlantic Mackerel Per Fillet (112g) Per 100 Grams
Amount of riboflavin 0.349 mg 0.312 mg
% Daily value 27% DV 24% DV

7) Greek Yogurt

Greek yogurt is a thick, fermented dairy product with a delicious taste.

Nutritionally the yogurt is a good source of protein, calcium, phosphorus, and numerous B vitamins, including riboflavin.

Per cup serving, Greek yogurt offers 44% of the vitamin’s daily value (9).

Greek yogurt Per Cup (245g) Per 100 Grams
Amount of riboflavin 0.571 mg 0.233 mg
% Daily value 44% DV 18% DV

8) Beef Kidney

Beef kidney is a type of organ meat that is not as popular as it once was.

However, kidney is very nutritious, and it contains significant amounts of numerous essential nutrients.

In the case of riboflavin, a typical serving of beef kidney supplies multiples (247%) of the recommended daily value (10).

Beef Kidney Per 4 oz (113g) Per 100 Grams
Amount of riboflavin 3.21 mg 2.84 mg
% Daily value 247% DV 218% DV

9) White Button Mushrooms

Mushrooms are unique in that they are neither animal nor plant foods. In contrast, mushrooms are a class of food on their own: fungi.

White button mushrooms are one of the most common fungi in the Western world, and they are also reasonably nutritious.

These mushrooms offer B vitamins and a good range of minerals for very few calories.

Among the B vitamins, white button mushrooms provide 30% of the daily value for riboflavin per cup serving (11).

White button mushrooms Per Cup (96g) Per 100 Grams
Amount of riboflavin 0.386 mg 0.402 mg
% Daily value 30% DV 31% DV

10) Mussels

Mussels are a type of shellfish with a similar appearance to oysters and clams, and they are very nutrient-dense.

In addition to omega-3, protein, and various other nutrients, mussels offer a good amount of riboflavin.

Per cup serving, mussels provide nearly a quarter—24%—of the daily value (12).

Mussels Per Cup (150g) Per 100 Grams
Amount of riboflavin 0.315 mg 0.21 mg
% Daily value 24% DV 16% DV

11) Almonds

Almonds are one of the most nutritious nut varieties, and they offer a broad range of vitamins and minerals.

These nuts have a fairly good riboflavin content too, and a typical ounce serving provides 25% of the daily value (13).

Almonds Per oz (28g) Per 100 Grams
Amount of riboflavin 0.323 mg 1.14 mg
% Daily value 25% DV 88% DV

12) Squid

Squid is a type of seafood that enjoys popularity in Asia, Hawaii, and the Mediterranean region.

While some people don’t realize, squid is also a variety of shellfish, and it offers a lot of nutritional value.

Squid is high in riboflavin, and it provides 36% of the daily value for the vitamin (14).

Squid Per 4 oz (113g) Serving Per 100 Grams
Amount of riboflavin 0.468 mg 0.412 mg
% Daily value 36% DV 32% DV

13) Ground Pork

Like most varieties of meat, ground pork provides a good source of protein, B vitamins, and minerals.

Per 4 oz serving, ground pork offers 18% of the daily value for riboflavin (15).

Ground pork Per 4 oz (113g) Serving Per 100 Grams
Amount of riboflavin 0.266 mg 0.235 mg
% Daily value 20% DV 18% DV

14) Ground Lamb

Ground lamb is another meat option that provides large amounts of riboflavin, with a 4-oz serving offering 18% of the daily value (16).

Ground lamb Per 4 oz (113g) Serving Per 100 Grams
Amount of riboflavin 0.237 mg 0.21 mg
% Daily value 18% DV 16% DV

15) Feta Cheese

Feta is a type of fresh cheese usually made from sheep’s milk, and it originates in Greece.

On a nutritional basis, feta is an excellent source of protein, B vitamins, and a variety of essential minerals.

Feta has a high riboflavin content, with just an ounce serving providing 18% of the daily value (17).

Feta Cheese Per oz (28g) Per 100 Grams
Amount of riboflavin 0.237 mg 0.844 mg
% Daily value 18% DV 65% DV

16) Salmon

Salmon is one of the most popular types of fish in the world, whether cooked, served raw as sushi, or smoked.

This common fish is an excellent source of protein, omega-3, and a wide range of micronutrients.

Salmon is also one of the top sources of riboflavin; half a fillet of wild Atlantic salmon offers 58% of the daily value (18).

Wild Atlantic Salmon Per 1/2 Fillet (198g) Per 100 Grams
Amount of riboflavin 0.752 mg 0.38 mg
% Daily value 58% DV 29% DV

17) Spinach

Spinach is a nutritious leafy green that is among the most nutrient-dense of vegetables.

This popular food is the best vegetable source of riboflavin, too, with a 100-gram serving of raw spinach offering 15% of the daily value (19).

Spinach Per Cup (30g) Per 100 Grams
Amount of riboflavin 0.057 mg 0.189 mg
% Daily value 4% DV 15% DV

18) Beef Skirt Steak (Lean)

Beef is a good source of riboflavin, and because B vitamins are not stored in fat, lean meat offers the highest concentrations of the vitamin.

A 4 oz (113g) serving of lean skirt steak provides 27% of the daily value for riboflavin (20).

Beef Skirt Steak Per 4 oz (113g) Per 100 Grams
Amount of riboflavin 0.35 mg 0.31 mg
% Daily value 27% DV 24% DV

19) Dried Shiitake Mushrooms

All mushrooms are a good source of riboflavin, and this includes shiitake mushrooms.

However, due to the drying process concentrating their nutrients, dried shiitake mushrooms offer the most.

On this note, just four dried shiitake mushrooms provide 15% of the daily value for riboflavin (21).

Dried Shiitake Mushrooms Per 4 Mushrooms (15g) Per 100 Grams
Amount of riboflavin 0.19 mg 1.27 mg
% Daily value 15% DV 98% DV

20) Anchovies

Anchovies are small-sized fish that are available for sale in numerous forms: dried, fresh, and canned.

Despite their size, anchovies are packed with essential nutrients, and they provide a wealth of omega-3, protein, B vitamins, and minerals.

A small 45-gram can of anchovies provides 13% of the daily value for riboflavin (22).

Canned Anchovies Per 45g Can Per 100 Grams
Amount of riboflavin 0.163 mg 0.363 mg
% Daily value 13% DV 28% DV

Highest Sources of Riboflavin Per 100 Grams

For convenience, here is the overall ranking of these foods in order of their provision of riboflavin per 100 grams.

Rank Food Riboflavin % Daily Value
1. Lamb liver 279% DV
2. Beef kidney 218% DV
3. Dried shiitake mushrooms 98% DV
4. Almonds 88% DV
5. Soybeans 67% DV
6. Feta cheese 65% DV
7. Fish eggs 57% DV
8. Squid 32% DV
9. Eggs 32% DV
10. White button mushrooms 31% DV
11. Wild Atlantic salmon 29% DV
12. Tempeh 28% DV
13. Anchovies 28% DV
14. Atlantic mackerel 24% DV
15. Beef skirt steak 24% DV
16. Ground pork 18% DV
17. Greek yogurt 17% DV
18. Mussels 16% DV
19. Ground lamb 16% DV
20. Spinach 15% DV

Data Sources

The source of the data for nutrient provisions is the USDA’s FoodData Central database.

Daily values have been calculated using the USDA figures based upon the FDA’s current published daily values.

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