🟡 Foods Highest in Riboflavin (B2) — TOP 30(per 100g)
Supports energy metabolism and cell growth. Maintains healthy skin and mucous membranes. FDA Daily Value: 1.3mg.
1–30 of 7,273 foods
What Riboflavin (B2) Does
Riboflavin (vitamin B2) forms the coenzymes FAD and FMN, which sit at the center of energy metabolism and the antioxidant recycling of glutathione. It also supports skin, eye, and mucosal health.
Yeast extract spread heads the ranking at 17.5mg per 100g, followed by fortified bran flakes and fortified drink powders. The first genuinely food-like entry is lamb liver at 5.27mg.
The staple riboflavin sources in a normal diet are dairy, eggs, meat, organ meats, almonds, and enriched grains. Milk in particular contributes a large share of US intake simply through volume consumed.
Daily intake reference (FDA Daily Value)
FDA Daily Value: 1.3mg per day. Deficiency in isolation is uncommon; when it occurs it usually accompanies shortfalls in other B vitamins.
Getting Enough Riboflavin (B2)
Light destroys it — opaque containers matter
Riboflavin is highly light-sensitive, which is why milk moved from clear glass to opaque cartons and jugs. Milk left in a lit display case measurably loses riboflavin.
Dairy and eggs do the heavy lifting
For most people, milk, yogurt, cheese, and eggs supply the bulk of riboflavin intake. People avoiding all animal products should watch this one, along with B12.
Heat-stable, water-soluble
Unlike thiamine, riboflavin tolerates cooking heat well. The main loss route is leaching into cooking water, so the usual advice about keeping the liquid applies.
Frequently Asked Questions
Q. What are the best riboflavin sources?
A. Organ meats lead among whole foods, followed by dairy, eggs, almonds, mushrooms, and enriched grain products. Milk is the largest single contributor in typical US diets.
Q. Why does my urine turn bright yellow after a B-complex?
A. That is riboflavin. It is water-soluble and intensely yellow, so unused amounts are excreted visibly. It is harmless and simply indicates intake above what the body needed.
Q. Who is most at risk of shortfall?
A. People avoiding dairy without replacing it, those on very limited diets, and — because requirements rise — people who are pregnant or breastfeeding.
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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov