What Food Is the Highest in B2? A Comprehensive Guide to Riboflavin-Rich Foods

October 6, 2025 •

3 min read

Organ meats, such as beef liver and kidneys, are unequivocally the foods highest in B2, also known as riboflavin. While these might not be staples for everyone, many other readily available foods, including dairy, eggs, and fortified products, are excellent sources of this essential nutrient for energy production and metabolism.

Quick Summary

This guide details the foods richest in riboflavin, including animal-based and plant-based options, to help you meet your daily vitamin B2 needs. It covers the health benefits of B2, explains its role in the body, and includes a comparison table for quick reference, ensuring a well-informed dietary approach.

Key Points

Organ Meats are Highest: Foods like beef liver and kidneys contain the most concentrated levels of vitamin B2, also known as riboflavin.
Dairy is a Great Source: Milk, yogurt, and cheese are common and excellent sources of riboflavin in many diets.
Diverse Plant Options Exist: Vegetarians and vegans can find ample riboflavin in mushrooms, dark leafy greens like spinach, and fortified cereals.
Cooking Impacts Content: Boiling can deplete water-soluble riboflavin; opt for steaming, microwaving, or gentle cooking to preserve nutrient levels.
Riboflavin is Vital for Energy: This vitamin is crucial for converting food into energy and supports cellular growth and metabolism.
Prevent Deficiency with Variety: Since the body doesn't store much B2, consuming a diverse range of rich foods is key to preventing deficiency.

Understanding Riboflavin: The Power of Vitamin B2

Vitamin B2, or riboflavin, is a vital water-soluble vitamin essential for numerous bodily functions. It plays a critical role in energy production, as it helps convert carbohydrates, proteins, and fats into usable energy. Riboflavin is also crucial for cellular growth, the proper functioning of other B vitamins, and maintaining healthy skin, eyes, and blood cells. Since the body doesn't store large amounts of this vitamin, it's important to consume riboflavin-rich foods regularly. The good news is that a wide variety of both animal and plant-based foods contain significant levels of this powerhouse nutrient, with some standing out as particularly potent sources.

The Highest Concentrations: Animal-Based Sources

The most concentrated sources of vitamin B2 are found in animal products, especially organ meats. Beef liver and kidneys top the list, providing a massive amount of riboflavin in a small serving. For example, a 75g serving of cooked veal liver can provide multiple times the daily recommended intake for adults.

Organ Meats: Beef and chicken liver, along with veal kidneys, are exceptionally high in riboflavin.
Dairy Products: Milk, yogurt, and cheese are excellent and common sources of B2. One cup of milk can supply a significant portion of daily needs.
Eggs: These are a versatile and nutrient-dense source, with two large fresh eggs providing over half a milligram of riboflavin.
Meat and Fish: Lean beef, pork, chicken, and certain fish like salmon and cod are also great sources.

Great Plant-Based Sources of Riboflavin

For those following a vegetarian or vegan diet, plenty of plant-based options can help you meet your riboflavin needs. The key is to incorporate a variety of these foods to ensure a sufficient intake.

Mushrooms: Portabella, crimini, and oyster mushrooms are surprisingly high in B2.
Dark Green Leafy Vegetables: Spinach, kale, and broccoli are notable sources.
Fortified Cereals and Grains: Many breakfast cereals and breads are enriched with B vitamins, including riboflavin, which can make a substantial contribution to your daily intake.
Legumes and Nuts: Dry-roasted soybeans, almonds, and tempeh are good sources.

Comparison of Top Riboflavin Food Sources

To help you visualize the best options, here is a table comparing the riboflavin content of various popular foods.


Food (Portion)	Riboflavin Content	Daily Value (DV) %
Cooked Veal Liver (75g)	2.30 mg	~177%
Cooked Chicken Liver (75g)	1.70 mg	~131%
Cooked Skirt Steak (6oz)	1.5 mg	112%
Fortified Tofu (1 cup)	1 mg	76%
2 Large Eggs	0.51 mg	~39%
Low-Fat Milk (1 cup)	0.48 mg	~37%
Portabella Mushrooms (1 cup)	0.5 mg	38%
Spinach, cooked (1 cup)	0.23 mg	18%

Cooking Methods and Riboflavin Retention

Riboflavin is sensitive to light and heat, which means that how you cook and store your food can impact its nutritional value. Since it is water-soluble, boiling can lead to significant nutrient loss as the vitamin leaches into the water. Steaming or microwaving vegetables and cooking meats and eggs gently can help preserve more of the vitamin content. Milk and dairy products should also be stored in opaque containers to protect them from light.

Signs of Riboflavin Deficiency

While riboflavin deficiency is uncommon in developed countries, it can occur, particularly in individuals with poor dietary intake, alcohol dependency, or malabsorption issues. Symptoms can include fatigue, a swollen throat, cracks at the corners of the mouth (angular cheilitis), dry and cracked lips, and skin disorders. Severe deficiency can lead to anemia and eye problems like cataracts. If you suspect a deficiency, consulting a healthcare professional is recommended.

Conclusion: Fuel Your Body with Riboflavin-Rich Choices

For those seeking to maximize their intake, it is clear that organ meats like liver provide the most concentrated source of vitamin B2. However, a balanced diet incorporating a variety of dairy products, lean meats, fish, eggs, fortified grains, mushrooms, and leafy greens is a practical and effective way to ensure you receive sufficient riboflavin. By being mindful of cooking methods and diversifying your food choices, you can easily fuel your body with this essential vitamin, supporting energy production, metabolism, and overall health. With numerous delicious and accessible options available, incorporating more riboflavin-rich foods into your diet is a simple step towards better well-being.

Here is a useful resource for further information on riboflavin and other B vitamins.

Frequently Asked Questions

Organ meats, such as cooked beef liver and kidneys, contain the highest concentrations of vitamin B2 (riboflavin).

Other excellent sources include dairy products like milk and yogurt, eggs, lean meats, fish such as salmon, mushrooms, and fortified breakfast cereals.

Yes, many plant-based foods are good sources of riboflavin, including mushrooms, dark green leafy vegetables like spinach, legumes, and fortified grains and cereals.

Riboflavin is water-soluble and sensitive to heat and light. Boiling can cause the vitamin to leach into the water, while steaming or microwaving can help preserve more of the nutrient content.

Adequate riboflavin intake supports energy production, protects vision, may help prevent migraines, aids in iron absorption, and contributes to healthy skin.

Symptoms of a deficiency, known as ariboflavinosis, can include a sore throat, cracks in the corners of the mouth, skin rashes, and fatigue.

For most people with a balanced diet, supplementation is not necessary, as sufficient riboflavin can be obtained from food. A healthcare provider can recommend a supplement if needed.