Foods high in riboflavin

Enriched semolina tops the list with 0.95 mg per serving. The Daily Value for riboflavin (b2) is 1.3 mg. Ranked from 12,195 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)0.95 mg73% DV
  2. 2Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)0.92 mg71% DV
  3. 3Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)0.92 mg71% DV
  4. 4White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)0.74 mg57% DV
  5. 5Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)0.74 mg57% DV
  6. 6BuckwheatCereal Grains and Pasta · 1 cup (170 g)0.72 mg56% DV
  7. 7Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)0.7 mg54% DV
  8. 8Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)0.62 mg48% DV
  9. 9Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)0.62 mg48% DV
  10. 10All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)0.62 mg48% DV
  11. 11White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)0.6 mg46% DV
  12. 12Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)0.6 mg46% DV
  13. 13Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)0.59 mg45% DV
  14. 14Raw milletCereal Grains and Pasta · 1 cup (200 g)0.58 mg45% DV
  15. 15Crude wheat germCereal Grains and Pasta · 1 cup (115 g)0.57 mg44% DV
  16. 16Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.56 mg43% DV
  17. 17Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)0.55 mg42% DV
  18. 18Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)0.54 mg42% DV
  19. 19White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)0.53 mg41% DV
  20. 20Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)0.53 mg41% DV
  21. 21Hulled barleyCereal Grains and Pasta · 1 cup (184 g)0.52 mg40% DV
  22. 22Uncooked teffCereal Grains and Pasta · 1 cup (193 g)0.52 mg40% DV
  23. 23Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)0.52 mg40% DV
  24. 24Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.51 mg39% DV
  25. 25Barley malt flourCereal Grains and Pasta · 1 cup (162 g)0.5 mg38% DV
  26. 26White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)0.49 mg38% DV
  27. 27Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)0.49 mg38% DV
  28. 28Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)0.44 mg34% DV
  29. 29Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)0.44 mg34% DV
  30. 30Rye grainCereal Grains and Pasta · 1 cup (169 g)0.42 mg33% DV
  31. 31Raw wild riceCereal Grains and Pasta · 1 cup (160 g)0.42 mg32% DV
  32. 32Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)0.39 mg30% DV
  33. 33Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)0.36 mg28% DV
  34. 34Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)0.34 mg26% DV
  35. 35Crude rice branCereal Grains and Pasta · 1 cup (118 g)0.34 mg26% DV
  36. 36Crude wheat branCereal Grains and Pasta · 1 cup (58 g)0.33 mg26% DV
  37. 37White corn grainCereal Grains and Pasta · 1 cup (166 g)0.33 mg26% DV
  38. 38Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)0.33 mg26% DV
  39. 39Dark rye flourCereal Grains and Pasta · 1 cup (128 g)0.32 mg25% DV
  40. 40Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.28 mg22% DV
  41. 41Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)0.27 mg21% DV
  42. 42TriticaleCereal Grains and Pasta · 1 cup (192 g)0.26 mg20% DV
  43. 43White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)0.25 mg19% DV
  44. 44Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)0.25 mg19% DV
  45. 45Durum wheatCereal Grains and Pasta · 1 cup (192 g)0.23 mg18% DV
  46. 46Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)0.23 mg18% DV
  47. 47Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)0.23 mg18% DV
  48. 48Protein-fortified spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)0.23 mg17% DV
  49. 49Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)0.22 mg17% DV
  50. 50Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)0.22 mg17% DV
  51. 51Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.22 mg17% DV
  52. 52OatsCereal Grains and Pasta · 1 cup (156 g)0.22 mg17% DV
  53. 53Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)0.21 mg16% DV
  54. 54Hard white wheatCereal Grains and Pasta · 1 cup (192 g)0.21 mg16% DV
  55. 55Raw oat branCereal Grains and Pasta · 1 cup (94 g)0.21 mg16% DV
  56. 56Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)0.2 mg16% DV
  57. 57Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)0.2 mg15% DV
  58. 58Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)0.2 mg15% DV
  59. 59Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.2 mg15% DV
  60. 60Uncooked speltCereal Grains and Pasta · 1 cup (174 g)0.2 mg15% DV
  61. 61Cooked fresh plain pastaCereal Grains and Pasta · 2 oz (128 g)0.19 mg15% DV
  62. 62Sorghum grainCereal Grains and Pasta · 1 cup (192 g)0.18 mg14% DV
  63. 63Dry enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (38 g)0.18 mg14% DV
  64. 64Soft white wheatCereal Grains and Pasta · 1 cup (168 g)0.18 mg14% DV
  65. 65Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)0.18 mg14% DV
  66. 66Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.18 mg14% DV
  67. 67Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)0.17 mg13% DV
  68. 68Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)0.17 mg13% DV
  69. 69Cooked enriched pasta, with added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.17 mg13% DV
  70. 70Cooked enriched pasta, no added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.17 mg13% DV
  71. 71Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)0.17 mg13% DV
  72. 72Dry enriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)0.16 mg12% DV
  73. 73Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)0.16 mg12% DV
  74. 74Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)0.16 mg12% DV
  75. 75Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)0.15 mg12% DV
  76. 76Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)0.15 mg12% DV
  77. 77Spinach spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)0.14 mg11% DV
  78. 78Millet, cookedCereal Grains and Pasta · 1 cup (174 g)0.14 mg11% DV
  79. 79Cooked wild riceCereal Grains and Pasta · 1 cup (164 g)0.14 mg11% DV
  80. 80Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)0.14 mg11% DV
  81. 81Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)0.14 mg11% DV
  82. 82Dry couscousCereal Grains and Pasta · 1 cup (173 g)0.13 mg10% DV
  83. 83Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)0.13 mg10% DV
  84. 84Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)0.13 mg10% DV
  85. 85Brown rice flourCereal Grains and Pasta · 1 cup (158 g)0.13 mg10% DV
  86. 86Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)0.12 mg9% DV
  87. 87Medium rye flourCereal Grains and Pasta · 1 cup (102 g)0.12 mg9% DV
  88. 88Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)0.12 mg9% DV
  89. 89Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)0.11 mg9% DV
  90. 90Gluten-free corn and rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (141 g)0.11 mg9% DV
  91. 91Chinese chow mein noodlesCereal Grains and Pasta · 0.5 cup dry (28 g)0.11 mg9% DV
  92. 92White masa corn flourCereal Grains and Pasta · 1 cup (114 g)0.11 mg9% DV
  93. 93Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)0.11 mg8% DV
  94. 94Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)0.1 mg8% DV
  95. 95Cooked homemade egg pastaCereal Grains and Pasta · 2 oz (57 g)0.099 mg8% DV
  96. 96Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)0.097 mg7% DV
  97. 97Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)0.096 mg7% DV
  98. 98White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)0.096 mg7% DV
  99. 99White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)0.094 mg7% DV
  100. 100Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)0.094 mg7% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.