What is the Richest Source of Vitamin B2?

November 30, 2025 •

3 min read

According to the National Institutes of Health, organ meats like beef liver are the richest natural food source of vitamin B2, or riboflavin, significantly surpassing the content found in many other foods. Understanding which foods are highest in this vital nutrient can help you meet your daily requirements and maintain overall health.

Quick Summary

This article details the most concentrated food sources of vitamin B2 (riboflavin), differentiating between animal, plant, and fortified options. It compares the riboflavin content in various foods, lists options for different dietary needs, and explains how to prevent nutrient loss during cooking.

Key Points

Beef Liver is the Richest Natural Source: Per serving, cooked beef liver provides the most concentrated amount of vitamin B2.
Organ Meats are Top Sources: Other organ meats like kidneys are also exceptionally high in riboflavin.
Dairy is a Significant Contributor: Milk, cheese, and yogurt are major sources of vitamin B2 for many diets.
Fortified Foods are Common Sources: Many breakfast cereals and grains are enriched with riboflavin to boost daily intake.
Nutritional Yeast for Vegans: For plant-based diets, nutritional yeast is a very potent source of B vitamins, including riboflavin.
Cooking Method Matters: Riboflavin is water-soluble and light-sensitive, so steaming or microwaving helps preserve it better than boiling.
Mushrooms, Nuts, and Leafy Greens for Plant-Based Diets: Foods like portabella mushrooms, almonds, and spinach are excellent plant-based options.

What is Vitamin B2 (Riboflavin)?

Vitamin B2, also known as riboflavin, is an essential water-soluble vitamin that plays a critical role in energy production, cellular function, and the metabolism of fats, drugs, and steroids. As a B vitamin, it helps convert food into usable energy, supports healthy skin and eyes, and assists in the proper function of other B vitamins. Because it is water-soluble, the body does not store large amounts, and excess is excreted in urine, making a consistent daily intake from food sources important. Riboflavin is sensitive to light, which is why foods like milk are often sold in opaque containers.

The Richest Natural Food Source: Organ Meats

Without a doubt, organ meats are the richest natural source of vitamin B2. Specifically, beef liver stands out with a single 3-ounce serving providing a significant amount of riboflavin, often more than twice the daily recommended value. Other organ meats, such as kidneys and heart, also contain very high levels of this vitamin. While these foods are not a staple for everyone, they are an exceptionally concentrated source for those who include them in their diet.

Other Top Animal-Based Sources

For those who prefer not to eat organ meats, several other animal-based products provide excellent levels of riboflavin. Dairy products are a major contributor to riboflavin intake in many diets.

Milk and Yogurt: A cup of milk or yogurt can supply a substantial percentage of the daily value for riboflavin.
Eggs: One large scrambled egg provides a decent amount of riboflavin, along with other B vitamins.
Lean Meats: Beef and pork are good sources of riboflavin, although in lesser amounts than organ meats.
Fish and Shellfish: Certain seafood options like salmon, clams, and mussels are excellent sources of riboflavin.

Excellent Plant-Based and Fortified Sources

For vegetarians, vegans, or those simply looking to diversify their nutrient intake, several plant-based and fortified foods are available. The bioavailability of riboflavin can vary between plant and animal sources, but a well-planned diet can ensure adequate intake.

Nutritional Yeast: This is one of the most potent vegan sources of B vitamins, including riboflavin, and is often used as a supplement or a flavor-enhancer in cooking.
Fortified Cereals and Grains: Many breakfast cereals and breads are enriched with riboflavin and other B vitamins. A serving can often provide 100% of the Daily Value.
Mushrooms: Portabella mushrooms and other varieties are excellent plant-based sources of vitamin B2.
Nuts and Seeds: Almonds and sunflower seeds contain significant amounts of riboflavin.
Legumes: Lentils and soybeans offer a good source of this nutrient for plant-based diets.
Green Leafy Vegetables: Spinach and other leafy greens are also good sources, especially when cooked.

Comparison Table: Vitamin B2 Content by Food Type


Food Source	Serving Size	Riboflavin Content (Approximate)	Daily Value (%)
Beef Liver, pan-fried	3 ounces	2.9 mg	223%
Fortified Cereal	1 serving	1.3 mg	100%
Yeast Extract Spread	100g	2.7 mg	Varies
Plain Yogurt	1 cup	0.6 mg	46%
Almonds, dry roasted	1 ounce	0.3 mg	23%
Portabella Mushrooms	½ cup, grilled	0.2 mg	15%
Whole Egg, large	1 egg	0.2 mg	15%
Spinach, cooked	½ cup	0.2 mg	39%

How to Maximize Vitamin B2 Intake

As a water-soluble vitamin, riboflavin can be lost during cooking, particularly when boiling foods, as the nutrient leaches into the cooking water. To preserve the vitamin content, consider these preparation methods:

Steaming or Microwaving: These methods lose less riboflavin than boiling.
Using Cooking Liquids: When cooking vegetables, use the leftover water in soups or sauces to retain the leached nutrients.
Choosing Fortified Products: Look for products labeled "enriched" or "fortified" to ensure added vitamin content.
Storing Foods Properly: Since riboflavin is light-sensitive, keep dairy products and other rich sources in dark, opaque containers to prevent nutrient degradation.

Conclusion

While beef liver is the absolute richest natural food source of vitamin B2, a balanced diet including dairy, eggs, lean meats, and a variety of plant-based foods can easily provide sufficient amounts. For vegetarians and vegans, nutritional yeast and fortified foods are especially valuable sources, along with nuts, seeds, mushrooms, and leafy greens. By focusing on a diverse diet and smart cooking practices, you can ensure adequate intake of this crucial vitamin, supporting your energy metabolism and overall health. The key lies in variety and preparation methods that minimize nutrient loss. For specific daily intake questions, consult with a healthcare provider or a registered dietitian.

For more information, please visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

Vitamin B2 (riboflavin) is crucial for energy production, converting carbohydrates into fuel, and the metabolism of fats and proteins. It also plays a vital role in cellular growth, development, and overall bodily function.

Yes, it is possible to get enough vitamin B2 on a vegetarian or vegan diet through careful planning. Plant-based sources include fortified cereals, nutritional yeast, mushrooms, almonds, and legumes.

Yes, riboflavin is water-soluble and can be lost during cooking, especially when boiling foods. Steaming or microwaving can help minimize this loss.

Milk is stored in opaque containers because riboflavin is sensitive to light and can be rapidly inactivated by exposure to ultraviolet and visible light. This practice helps preserve the vitamin content.

While rare in the United States, symptoms of riboflavin deficiency (ariboflavinosis) can include skin disorders, sore throat, swollen tongue and mouth, hair loss, and anemia in severe cases.

Most enriched grain products, like bread and cereal, are fortified with riboflavin, along with other B vitamins. Checking the nutrition facts label is the best way to confirm the vitamin content.

Excess riboflavin from food or supplements has no observable toxicity because the body's ability to absorb it is limited and any excess is excreted in urine. No Tolerable Upper Intake Level has been established for riboflavin.