Nutrient glossary
What is vitamin B2 (Riboflavin)?
Riboflavin powers energy release and recycles other B vitamins; milk, yogurt, eggs and almonds are its everyday carriers.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Riboflavin builds the two coenzymes every cell uses to release energy from food, and it activates vitamin B6 and folate into their working forms. Cracked lips and a sore tongue are the classic early shortfall signs.
Dairy, eggs, meat, almonds and fortified cereals supply it. It is destroyed by light, which is why milk lost riboflavin in the era of doorstep glass bottles.
Daily reference
1.3 mg a day
The reference is 1.3 mg a day for men and 1.1 mg for women.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of vitamin B2 (Riboflavin)
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Beef Liver | 2.91 mg | 3.42 mg |
| Yeast Extract | 0.7 mg | 17.5 mg |
| Pizza (cheese) | 0.64 mg | 0.3 mg |
| Soy Milk | 0.52 mg | 0.21 mg |
| Ribeye Steak | 0.5 mg | 0.34 mg |
| Greek Yogurt | 0.48 mg | 0.28 mg |
| Pork Tenderloin | 0.46 mg | 0.39 mg |
| Eggs | 0.46 mg | 0.46 mg |
Common questions
- Why does my urine glow yellow after a B vitamin tablet?
- That is surplus riboflavin leaving: it is bright yellow and water-soluble, harmless and a sign the tablet exceeded what your body could use.
- Do vegans get enough riboflavin?
- It needs attention: almonds, mushrooms, fortified plant milks and nutritional yeast are the reliable plant sources.