Nutrient
Riboflavin: the Daily Value and where it comes from
The FDA Daily Value for riboflavin is 1 mg for adults and children 4 and over (21 CFR 101.9(c)). Of 4,393 USDA reference foods with a typical portion, 2,115 give at least 10% of it (0.1 mg) in one portion and 730 give 20% (0.3 mg).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 1mg
- the reference on every Nutrition Facts label
- Good source
- 0.1mg
- per serving, 10% DV (21 CFR 101.54(c))
- High in riboflavin
- 0.3mg
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most riboflavin
Lamb, New Zealand, imported, liver, cooked, soaked and fried (4.5 mg in 3 oz, 346% DV), Lamb, variety meats and by-products, liver, cooked, pan-fried (3.9 mg in 3 oz, 300% DV) and Beef, variety meats and by-products, liver, cooked, braised (2.9 mg in 3 oz, 223% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
How much riboflavin a day, by age and sex
The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 1.1 mg for women and 1.3 mg for men aged 19 to 30.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 0.5 mg | 0.5 mg |
| 4-8 | 0.6 mg | 0.6 mg |
| 9-13 | 0.9 mg | 0.9 mg |
| 14-18 | 1 mg | 1.3 mg |
| 19-30 | 1.1 mg | 1.3 mg |
| 31-50 | 1.1 mg | 1.3 mg |
| 51 and older | 1.1 mg | 1.3 mg |
Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.
Next questions
- Every food ranked by riboflavinUSDA reference foods, per typical portion and per 100 g
- Daily Value calculatorhow much of the 1 mg a portion gives
- Compare two foods side by side
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov