Foods high in riboflavin

Cuttlefish, cooked tops the list with 1.7 mg per 100 g. 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.

1. 1Cuttlefish, cookedFinfish and Shellfish Products1.7 mg133% DV
2. 2Mixed species fish roe, cookedFinfish and Shellfish Products0.95 mg73% DV
3. 3Raw mixed species cuttlefishFinfish and Shellfish Products0.91 mg70% DV
4. 4Fish roe, mixed species, rawFinfish and Shellfish Products0.74 mg57% DV
5. 5Black and red caviar, granularFinfish and Shellfish Products0.62 mg48% DV
6. 6King mackerel, cookedFinfish and Shellfish Products0.58 mg45% DV
7. 7Pacific mackerel and jack, cookedFinfish and Shellfish Products0.54 mg42% DV
8. 8Wild Atlantic salmon, cookedFinfish and Shellfish Products0.49 mg37% DV
9. 9King mackerel, rawFinfish and Shellfish Products0.48 mg37% DV
10. 10Fried squidFinfish and Shellfish Products0.46 mg35% DV
11. 11Pacific oyster, cookedFinfish and Shellfish Products0.44 mg34% DV
12. 12Cooked clamsFinfish and Shellfish Products0.43 mg33% DV
13. 13Trout, mixed species, cookedFinfish and Shellfish Products0.42 mg33% DV
14. 14Raw Pacific mackerel and jackFinfish and Shellfish Products0.42 mg32% DV
15. 15Cooked blue musselFinfish and Shellfish Products0.42 mg32% DV
16. 16Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products0.41 mg32% DV
17. 17Raw mixed species squidFinfish and Shellfish Products0.41 mg32% DV
18. 18Raw wild Atlantic salmonFinfish and Shellfish Products0.38 mg29% DV
19. 19European anchovy, canned in oil, drainedFinfish and Shellfish Products0.36 mg28% DV
20. 20Trout, mixed species, rawFinfish and Shellfish Products0.33 mg25% DV
21. 21Kippered Atlantic herringFinfish and Shellfish Products0.32 mg25% DV
22. 22Atlantic mackerel, rawFinfish and Shellfish Products0.31 mg24% DV
23. 23American shad, cookedFinfish and Shellfish Products0.31 mg24% DV
24. 24Fresh bluefin tuna, cookedFinfish and Shellfish Products0.31 mg24% DV
25. 25Atlantic herring, cooked, dry heatFinfish and Shellfish Products0.3 mg23% DV
26. 26Spot, cookedFinfish and Shellfish Products0.27 mg21% DV
27. 27European anchovy, rawFinfish and Shellfish Products0.26 mg20% DV
28. 28Pacific herring, cookedFinfish and Shellfish Products0.26 mg20% DV
29. 29Raw fresh bluefin tunaFinfish and Shellfish Products0.25 mg19% DV
30. 30Raw frog legsFinfish and Shellfish Products0.25 mg19% DV
31. 31Sockeye salmon, cookedFinfish and Shellfish Products0.25 mg19% DV
32. 32Queen crab, cookedFinfish and Shellfish Products0.24 mg19% DV
33. 33Breaded and fried clamsFinfish and Shellfish Products0.24 mg19% DV
34. 34Atlantic cod, dried and saltedFinfish and Shellfish Products0.24 mg18% DV
35. 35Raw American shadFinfish and Shellfish Products0.24 mg18% DV
36. 36Atlantic herring, rawFinfish and Shellfish Products0.23 mg18% DV
37. 37Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.23 mg18% DV
38. 38Raw Pacific oysterFinfish and Shellfish Products0.23 mg18% DV
39. 39Ling, cookedFinfish and Shellfish Products0.23 mg18% DV
40. 40Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products0.23 mg17% DV
41. 41Pacific rockfish, mixed, cooked, dry heatFinfish and Shellfish Products0.23 mg17% DV
42. 42Atlantic pollock, cookedFinfish and Shellfish Products0.23 mg17% DV
43. 43Alaska pollock, cookedFinfish and Shellfish Products0.22 mg17% DV
44. 44Raw spotFinfish and Shellfish Products0.22 mg17% DV
45. 45Chum salmon, cookedFinfish and Shellfish Products0.22 mg17% DV
46. 46Cooked whelkFinfish and Shellfish Products0.21 mg16% DV
47. 47Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.21 mg16% DV
48. 48Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.21 mg16% DV
49. 49Canned sockeye salmon, drainedFinfish and Shellfish Products0.21 mg16% DV
50. 50Spanish mackerel, cookedFinfish and Shellfish Products0.21 mg16% DV
51. 51Raw blue musselFinfish and Shellfish Products0.21 mg16% DV
52. 52Freshwater drum, cookedFinfish and Shellfish Products0.21 mg16% DV
53. 53Raw sockeye salmonFinfish and Shellfish Products0.21 mg16% DV
54. 54Mixed species seatrout, cookedFinfish and Shellfish Products0.21 mg16% DV
55. 55Dungeness crab, cookedFinfish and Shellfish Products0.2 mg16% DV
56. 56Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products0.2 mg16% DV
57. 57Canned pink salmon, drained solidsFinfish and Shellfish Products0.2 mg16% DV
58. 58Breaded and fried eastern oystersFinfish and Shellfish Products0.2 mg16% DV
59. 59Raw queen crabFinfish and Shellfish Products0.2 mg15% DV
60. 60Raw Pacific herringFinfish and Shellfish Products0.2 mg15% DV
61. 61Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.2 mg15% DV
62. 62Walleye pike, cookedFinfish and Shellfish Products0.2 mg15% DV
63. 63Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.19 mg15% DV
64. 64Cooked butterfishFinfish and Shellfish Products0.19 mg15% DV
65. 65Raw lingFinfish and Shellfish Products0.19 mg15% DV
66. 66Salted mackerelFinfish and Shellfish Products0.19 mg15% DV
67. 67Tilefish, cookedFinfish and Shellfish Products0.19 mg15% DV
68. 68Raw Pacific rockfishFinfish and Shellfish Products0.19 mg14% DV
69. 69Canned pink salmon, with liquidFinfish and Shellfish Products0.19 mg14% DV
70. 70Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.19 mg14% DV
71. 71Atlantic pollock, rawFinfish and Shellfish Products0.18 mg14% DV
72. 72Raw chum salmonFinfish and Shellfish Products0.18 mg14% DV
73. 73Cooked wild eastern oystersFinfish and Shellfish Products0.18 mg14% DV
74. 74Cooked burbotFinfish and Shellfish Products0.17 mg13% DV
75. 75Raw freshwater drumFinfish and Shellfish Products0.17 mg13% DV
76. 76Raw Spanish mackerelFinfish and Shellfish Products0.17 mg13% DV
77. 77Raw seatroutFinfish and Shellfish Products0.17 mg13% DV
78. 78Raw Dungeness crabFinfish and Shellfish Products0.17 mg13% DV
79. 79Canned eastern oystersFinfish and Shellfish Products0.17 mg13% DV
80. 80Cooked cuskFinfish and Shellfish Products0.16 mg12% DV
81. 81Walleye pike, rawFinfish and Shellfish Products0.16 mg12% DV
82. 82Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.16 mg12% DV
83. 83Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.16 mg12% DV
84. 84Raw tilefishFinfish and Shellfish Products0.16 mg12% DV
85. 85Smoked ciscoFinfish and Shellfish Products0.16 mg12% DV
86. 86Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.16 mg12% DV
87. 87Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products0.16 mg12% DV
88. 88Farmed Atlantic salmon, rawFinfish and Shellfish Products0.15 mg12% DV
89. 89Chinook salmon, cookedFinfish and Shellfish Products0.15 mg12% DV
90. 90Mixed species whitefish, cookedFinfish and Shellfish Products0.15 mg12% DV
91. 91Butterfish, rawFinfish and Shellfish Products0.15 mg12% DV
92. 92Florida pompano, cookedFinfish and Shellfish Products0.15 mg12% DV
93. 93Sea bass, cookedFinfish and Shellfish Products0.15 mg12% DV
94. 94Raw green turtleFinfish and Shellfish Products0.15 mg12% DV
95. 95Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.15 mg11% DV
96. 96Burbot, rawFinfish and Shellfish Products0.14 mg11% DV
97. 97Wild coho salmon, cookedFinfish and Shellfish Products0.14 mg11% DV
98. 98Wild coho salmon, rawFinfish and Shellfish Products0.14 mg11% DV
99. 99Salmon nuggets, cooked as purchased, unheatedFinfish and Shellfish Products0.14 mg11% DV
100. 100Pickled Atlantic herringFinfish and Shellfish Products0.14 mg11% DV

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.