Which food provides the greatest amounts of riboflavin: a green vegetables, potatoes and tomatoes, milk and milk products, and red meat?

October 28, 2025 •

3 min read

According to the National Institutes of Health, organ meats like beef liver are among the richest dietary sources of riboflavin. This article analyzes which of the options—green vegetables, potatoes and tomatoes, milk and milk products, and red meat—provides the greatest amounts of riboflavin, also known as vitamin B2.

Quick Summary

Milk and milk products are the most significant dietary contributors of riboflavin among the options, followed by red meat and green vegetables. While all contain some B2, potatoes and tomatoes are notably lower in this vitamin. Fortified cereals and organ meats are also very potent sources.

Key Points

Red Meat (especially organ meats) provides the most riboflavin: Beef liver contains exceptionally high levels of riboflavin, far exceeding the daily requirement in a single serving.
Milk and milk products are significant sources: Yogurt and milk are key dietary contributors, offering a high percentage of the daily value per serving.
Green vegetables contain moderate amounts: Leafy greens like spinach and mushrooms provide riboflavin but in lower quantities per serving compared to animal products and dairy.
Potatoes and tomatoes offer the lowest contribution: This category provides the least significant amount of riboflavin among the options reviewed.
Riboflavin is vital for energy metabolism: Vitamin B2 is essential for converting food into energy and supporting cellular function.
Light sensitive vitamin: Riboflavin can be destroyed by light, so storing foods like milk in opaque containers helps preserve its content.

Understanding Riboflavin and Its Importance

Riboflavin, or vitamin B2, is a water-soluble vitamin that is vital for energy production, cellular growth, and the metabolism of fats, drugs, and steroids. It serves as a precursor to essential coenzymes (FAD and FMN) that drive these critical biological processes. Because the body cannot store large amounts of riboflavin, a consistent dietary intake is necessary. Riboflavin is also light-sensitive, which is why foods like milk are often sold in opaque containers to preserve the vitamin content.

Analyzing Dietary Riboflavin Sources

When comparing green vegetables, potatoes and tomatoes, milk and milk products, and red meat, the quantity of riboflavin varies significantly across the different food groups. Animal products generally contain more bioavailable riboflavin than plant-based sources, but fortified foods and certain vegetables can also be significant contributors. The following sections break down each food group to reveal the top sources.

Milk and Milk Products: The Primary Contributor

Milk and milk products are frequently cited as a major source of riboflavin in the diets of many people. A single cup of 2% milk provides approximately 38% of the Daily Value (DV), and a cup of plain, fat-free yogurt provides about 46% of the DV. Other dairy products like cheese also contribute significantly.

Red Meat: A Potent Source, Especially Organ Meats

Red meat, including beef and organ meats, is a potent source of riboflavin. Organ meats, in particular, are exceptionally rich. A 3-ounce serving of pan-fried beef liver can contain an astonishing 2.9 mg of riboflavin, far exceeding the daily requirement and making it one of the richest natural sources available. Lean beef tenderloin is also a good source, providing around 31% of the DV in a 3-ounce serving.

Green Vegetables: Good, but Not the Highest

Green vegetables are healthy additions to any diet, and many do contain riboflavin. Spinach, broccoli, and mushrooms are good examples. For instance, a half-cup of grilled portabella mushrooms offers about 15% of the DV. However, their contribution is typically lower per serving compared to milk products and red meat.

Potatoes and Tomatoes: The Least Significant Source

Among the choices, potatoes and tomatoes provide the least significant amounts of riboflavin. While a half-cup of canned, crushed tomatoes offers a small amount, their overall contribution to riboflavin intake is relatively low compared to the other food categories mentioned.

Comparison of Riboflavin Sources

To provide a clear comparison, here is a table detailing the riboflavin content per typical serving size for each food group mentioned.


Food Category	Specific Example	Serving Size	Riboflavin Content (mg)	% of Daily Value*	Relative Standing
Red Meat	Pan-fried Beef Liver	3 ounces	2.9	223%	Highest
Milk & Dairy	Plain, Fat-Free Yogurt	1 cup	0.6	46%	High
Milk & Dairy	2% Milk	1 cup	0.5	38%	High
Red Meat	Lean Beef Tenderloin	3 ounces	0.4	31%	Good
Green Vegetables	Portabella Mushrooms	½ cup	0.2	15%	Moderate
Green Vegetables	Raw Spinach	1 cup	0.1	8%	Low
Potatoes & Tomatoes	Crushed Tomatoes (canned)	½ cup	0.1	8%	Lowest

*Based on a Daily Value of 1.3 mg for adults.

Conclusion: Sourcing the Most Riboflavin

When directly comparing green vegetables, potatoes and tomatoes, milk and milk products, and red meat, the clear winner for providing the greatest amounts of riboflavin is red meat, particularly organ meat like liver. Milk and milk products are also exceptionally rich sources and provide a substantial amount of the vitamin in typical American diets. While green vegetables like spinach and mushrooms contain riboflavin, their concentration is lower per serving. Potatoes and tomatoes offer the least amount of this crucial nutrient among the options. For most people, a balanced diet including milk, lean meats, and fortified grains, alongside vegetables, is sufficient to meet daily riboflavin needs. Learn more about riboflavin from the National Institutes of Health.

Maximizing Your Riboflavin Intake

To ensure you are getting enough riboflavin, consider incorporating a variety of sources into your meals. While organ meats are packed with riboflavin, they are not consumed frequently by many people. Therefore, including dairy products and lean red meat regularly can help achieve adequate intake. Additionally, choosing fortified cereals or breads can boost your intake. Remember that riboflavin is sensitive to light, so proper storage is important, such as keeping milk in opaque cartons.

Frequently Asked Questions

Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cell function, and metabolism.

Riboflavin helps the body break down food components like carbohydrates and protein for energy. It also supports healthy skin, nerve function, and red blood cell production.

In countries like the United States, riboflavin deficiency is extremely rare due to the widespread fortification of grains and the variety of food sources available.

Yes, many cereals and breads are fortified with riboflavin, making them a significant source for many people, especially those with vegetarian or vegan diets.

Because riboflavin is water-soluble, it can be lost during the cooking process, especially with methods like boiling. Steaming or microwaving can help retain more of the vitamin.

No, the riboflavin content can vary depending on the animal source and processing. For example, some studies have shown genetic variation in riboflavin levels in cow's milk.

The body excretes excess riboflavin through urine, so no adverse effects from consuming high amounts from food or supplements have been reported. A high intake may cause urine to become a bright yellow color.