Foods highest in Riboflavin (B2)
Riboflavin (B2) helps turn food into energy and supports healthy skin and eyes.
Below are the whole foods with the most riboflavin (b2) per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What riboflavin (b2) does
Riboflavin (B2) helps turn food into energy and supports healthy skin and eyes.
People who eat little dairy or few animal foods may want to keep an eye on it.
How much you need
The Daily Value used on food labels is 1.3 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in riboflavin (b2) (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Lamb, variety meats and by-products, liver, cooked, pan-fried | 4.6 mg | 353% |
| Beef, variety meats and by-products, liver, cooked, braised | 3.4 mg | 264% |
| Veal, variety meats and by-products, liver, cooked, pan-fried | 3.1 mg | 235% |
| Pork, fresh, variety meats and by-products, liver, raw | 3.0 mg | 232% |
| Turkey, all classes, liver, cooked, simmered | 2.7 mg | 207% |
| Chicken, liver, all classes, cooked, pan-fried | 2.3 mg | 178% |
| Liver cheese, pork | 2.2 mg | 172% |
| Mollusks, cuttlefish, mixed species, cooked, moist heat | 1.7 mg | 133% |
| Oscar Mayer, Braunschweiger Liver Sausage (sliced) | 1.6 mg | 123% |
| Turkey, whole, giblets, cooked, simmered | 1.5 mg | 118% |
| Braunschweiger (a liver sausage), pork | 1.5 mg | 118% |
| Chicken, broilers or fryers, giblets, cooked, fried | 1.5 mg | 117% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track riboflavin (b2) free
Healthy Squirrel is a free food tracker that fills in Riboflavin (B2) — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your riboflavin (b2) for the day.
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