Which food is highest in vitamin B2 (Riboflavin)?

Per typical serving, Beef Liver: 2.91 mg, about 224% of the 1.3 mg daily reference.

How is this list ranked?

By how much of the adult daily reference one typical serving covers, using USDA-derived generic food data. The high and source badges use the per-100g convention: at least 30% of the daily reference per 100g is high, at least 15% is a source.

USDA-derived rankings

Foods high in vitamin B2 (Riboflavin)

Riboflavin powers energy release and recycles other B vitamins; milk, yogurt, eggs and almonds are its everyday carriers.

Who this is for: Useful if you avoid dairy and eggs, the two foods doing most riboflavin work in UK diets.

Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 1.3 mg a day.

The clear number one

Beef Liver

One serving (85g) gives you 2.91 mg of vitamin B2 (Riboflavin), around 224% of the daily reference in one go.

See the full nutrition score for beef liver

The ranking

Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.

#	Food	Per serving	Per 100g
1	Beef Liver	2.91 mg224% of daily reference	3.42 mghigh
2	Yeast Extract	0.7 mg54% of daily reference	17.5 mghigh
3	Pizza (cheese)	0.64 mg49% of daily reference	0.3 mgsource
4	Soy Milk	0.52 mg40% of daily reference	0.21 mgsource
5	Ribeye Steak	0.5 mg39% of daily reference	0.34 mgsource
6	Greek Yogurt	0.48 mg37% of daily reference	0.28 mgsource
7	Pork Tenderloin	0.46 mg36% of daily reference	0.39 mgsource
8	Eggs	0.46 mg35% of daily reference	0.46 mghigh
9	Skimmed Milk	0.46 mg35% of daily reference	0.18 mg
10	Mackerel	0.45 mg35% of daily reference	0.41 mghigh
11	Milk (semi-skimmed)	0.45 mg35% of daily reference	0.18 mg
12	Whole Milk	0.42 mg32% of daily reference	0.17 mg
13	Mussels	0.42 mg32% of daily reference	0.42 mghigh
14	Bagel	0.36 mg28% of daily reference	0.34 mgsource
15	Tempeh	0.36 mg28% of daily reference	0.36 mgsource
16	Squid (Calamari)	0.35 mg27% of daily reference	0.41 mghigh
17	Feta	0.34 mg26% of daily reference	0.84 mghigh
18	Almonds	0.32 mg25% of daily reference	1.14 mghigh
19	Egg Whites	0.29 mg22% of daily reference	0.44 mghigh
20	Turkey Mince	0.29 mg22% of daily reference	0.26 mgsource

Narrow it to your way of eating

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How this list is built

Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for vitamin B2 (Riboflavin) is 1.3 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.