Nutrient guide
Foods high in riboflavin (vitamin B2)
Liver, milk, yogurt, fish, shellfish and mushrooms are good sources of riboflavin, and fortified soy drinks add more. Here are 15 common foods ranked by riboflavin per serving.
What is riboflavin?
Riboflavin, or vitamin B2, helps the body turn food into energy and is needed for the growth and function of cells.
Milk and other dairy foods, eggs, meat, fish and mushrooms provide it, and some breakfast cereals, plant drinks and breads have it added. Light breaks it down, which is one reason milk is often sold in opaque containers.
How much riboflavin do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 1.1 mg | 1.3 mg |
| 31–50 years | 1.1 mg | 1.3 mg |
| 51 years and older | 1.1 mg | 1.3 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Riboflavin in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Beef liver (braised) | 3 oz (85 g) | 2.9 | 3.4 |
| Soy milk (unsweetened, fortified) | 1 cup (243 g) | 0.5 | 0.21 |
| Plain nonfat Greek yogurt | 1 container (170 g) | 0.47 | 0.28 |
| Chocolate milk (reduced fat) | 1 cup (250 g) | 0.46 | 0.18 |
| Milk (2% fat, vitamin D added) | 1 cup (244 g) | 0.45 | 0.19 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 0.41 | 0.49 |
| Plain low-fat yogurt | 1 container (170 g) | 0.36 | 0.21 |
| Clams (cooked) | 3 oz (85 g) | 0.36 | 0.43 |
| Mussels (cooked) | 3 oz (85 g) | 0.36 | 0.42 |
| UV-exposed mushrooms (raw) | 1 cup (72 g) | 0.35 | 0.49 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 0.35 | 0.41 |
| Almonds | 1 oz (28 g) | 0.32 | 1.1 |
| Lean pork loin (roasted) | 3 oz (85 g) | 0.28 | 0.33 |
| Egg (hard-boiled) | 1 piece (50 g) | 0.26 | 0.51 |
| Atlantic herring (cooked) | 3 oz (85 g) | 0.25 | 0.3 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168626, 175215, 170894, 170880, 171267, 171998, 170886, 171975, 174217, 168557, 175120, 170567, 168233, 173424, 175117.
How to see your own riboflavin intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Riboflavin is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much riboflavin do adults need per day?
U.S. reference values for adults are 1.1 mg a day for women and 1.3 mg for men.
Which foods are highest in riboflavin?
Among the foods in the table, beef liver (2.9 mg), soy milk (0.5 mg), and plain nonfat Greek yogurt (0.47 mg) have the most per serving. Per 100 g, the most concentrated are beef liver (3.4 mg), almonds (1.1 mg), and egg (0.51 mg).
How can I track my riboflavin intake?
Log your meals in Track Macro. The free All nutrients view shows riboflavin against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.