Foods high in riboflavin

Almonds, dry roasted, salted tops the list with 1.6 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.

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. 1Almonds, dry roasted, saltedNut and Seed Products1.6 mg121% DV
  2. 2Dry roasted almonds, unsaltedNut and Seed Products1.2 mg92% DV
  3. 3AlmondsNut and Seed Products1.1 mg88% DV
  4. 4Honey roasted almonds, unblanchedNut and Seed Products0.95 mg73% DV
  5. 5Salted almond butterNut and Seed Products0.94 mg72% DV
  6. 6Plain unsalted almond butterNut and Seed Products0.94 mg72% DV
  7. 7Oil roasted almonds, lightly saltedNut and Seed Products0.78 mg60% DV
  8. 8Oil roasted almonds, saltedNut and Seed Products0.78 mg60% DV
  9. 9Oil roasted almonds, unsaltedNut and Seed Products0.78 mg60% DV
  10. 10Almond flourNut and Seed Products0.75 mg58% DV
  11. 11Almonds, blanchedNut and Seed Products0.71 mg55% DV
  12. 12Planters pistachio blend, dry roasted, saltedNut and Seed Products0.57 mg44% DV
  13. 13Tahini from raw stone ground kernelsNut and Seed Products0.51 mg39% DV
  14. 14Dry roasted sunflower seed kernels, with saltNut and Seed Products0.51 mg39% DV
  15. 15Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products0.49 mg37% DV
  16. 16Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products0.49 mg37% DV
  17. 17Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products0.47 mg36% DV
  18. 18Toasted sesame seeds, saltedNut and Seed Products0.47 mg36% DV
  19. 19Toasted sesame seeds, unsaltedNut and Seed Products0.47 mg36% DV
  20. 20Dried sisymbrium seedsNut and Seed Products0.42 mg33% DV
  21. 21Partially defatted glandless cottonseed mealNut and Seed Products0.42 mg32% DV
  22. 22Safflower seed kernels, driedNut and Seed Products0.41 mg32% DV
  23. 23Almond pasteNut and Seed Products0.41 mg32% DV
  24. 24Safflower seed meal, partially defattedNut and Seed Products0.41 mg32% DV
  25. 25Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products0.4 mg31% DV
  26. 26Cottonseed flour, partially defatted, glandlessNut and Seed Products0.4 mg31% DV
  27. 27Low fat glandless cottonseed flourNut and Seed Products0.4 mg30% DV
  28. 28Dried Japanese chestnutsNut and Seed Products0.38 mg29% DV
  29. 29Dried beechnutsNut and Seed Products0.37 mg29% DV
  30. 30European chestnuts, dried, unpeeledNut and Seed Products0.36 mg28% DV
  31. 31Sunflower seed kernels, driedNut and Seed Products0.35 mg27% DV
  32. 32Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products0.32 mg25% DV
  33. 33Raw breadfruit seedsNut and Seed Products0.3 mg23% DV
  34. 34Wheat-based nut mix, unsaltedNut and Seed Products0.3 mg23% DV
  35. 35Wheat-based nut formula, saltedNut and Seed Products0.3 mg23% DV
  36. 36Walnuts, dry roasted, saltedNut and Seed Products0.3 mg23% DV
  37. 37Dried Chinese chestnutsNut and Seed Products0.29 mg23% DV
  38. 38High-fat sesame flourNut and Seed Products0.29 mg22% DV
  39. 39Hulled hemp seedsNut and Seed Products0.28 mg22% DV
  40. 40Toasted sunflower seeds, saltedNut and Seed Products0.28 mg22% DV
  41. 41Toasted sunflower seeds, unsaltedNut and Seed Products0.28 mg22% DV
  42. 42Oil roasted sunflower seeds, saltedNut and Seed Products0.28 mg22% DV
  43. 43Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products0.28 mg22% DV
  44. 44Sesame meal, partially defattedNut and Seed Products0.28 mg21% DV
  45. 45Partially defatted sesame flourNut and Seed Products0.27 mg21% DV
  46. 46Sesame flour, low-fatNut and Seed Products0.27 mg21% DV
  47. 47Partially defatted sunflower seed flourNut and Seed Products0.27 mg20% DV
  48. 48Glandless cottonseed kernels, roastedNut and Seed Products0.26 mg20% DV
  49. 49Whole roasted and toasted sesame seedsNut and Seed Products0.25 mg19% DV
  50. 50Whole dried sesame seedsNut and Seed Products0.25 mg19% DV
  51. 51Dry roasted sunflower seeds, saltedNut and Seed Products0.25 mg19% DV
  52. 52Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products0.25 mg19% DV
  53. 53Breadfruit seeds, roastedNut and Seed Products0.24 mg18% DV
  54. 54Dry roasted pistachios, saltedNut and Seed Products0.23 mg18% DV
  55. 55Dry roasted pistachios, unsaltedNut and Seed Products0.23 mg18% DV
  56. 56Pine nuts, driedNut and Seed Products0.23 mg17% DV
  57. 57Pinyon pine nuts, driedNut and Seed Products0.22 mg17% DV
  58. 58Oil roasted cashews, saltedNut and Seed Products0.22 mg17% DV
  59. 59Cashews, oil roasted, unsaltedNut and Seed Products0.22 mg17% DV
  60. 60Dry roasted cashews, saltedNut and Seed Products0.2 mg15% DV
  61. 61Cashews, dry roasted, unsaltedNut and Seed Products0.2 mg15% DV
  62. 62Dry roasted mixed nuts with peanuts, saltedNut and Seed Products0.2 mg15% DV
  63. 63Sesame pasteNut and Seed Products0.2 mg15% DV
  64. 64Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products0.2 mg15% DV
  65. 65Oil roasted mixed nuts with peanuts, saltedNut and Seed Products0.2 mg15% DV
  66. 66Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products0.2 mg15% DV
  67. 67Plain unsalted cashew butterNut and Seed Products0.19 mg14% DV
  68. 68Raw Chinese chestnutsNut and Seed Products0.18 mg14% DV
  69. 69Dried ginkgo nutsNut and Seed Products0.18 mg14% DV
  70. 70Roasted European chestnutsNut and Seed Products0.17 mg13% DV
  71. 71Boiled breadfruit seedsNut and Seed Products0.17 mg13% DV
  72. 72Chia seeds, driedNut and Seed Products0.17 mg13% DV
  73. 73European chestnuts, raw, unpeeledNut and Seed Products0.17 mg13% DV
  74. 74Raw Japanese chestnutsNut and Seed Products0.16 mg13% DV
  75. 75Salted sunflower seed butterNut and Seed Products0.16 mg13% DV
  76. 76Unsalted sunflower seed butterNut and Seed Products0.16 mg13% DV
  77. 77Raw macadamia nutsNut and Seed Products0.16 mg12% DV
  78. 78FlaxseedNut and Seed Products0.16 mg12% DV
  79. 79Raw pistachiosNut and Seed Products0.16 mg12% DV
  80. 80Salted cashew butterNut and Seed Products0.16 mg12% DV
  81. 81Acorn flour, full fatNut and Seed Products0.15 mg12% DV
  82. 82Acorns, driedNut and Seed Products0.15 mg12% DV
  83. 83Pumpkin and squash seed kernels, driedNut and Seed Products0.15 mg12% DV
  84. 84English walnutsNut and Seed Products0.15 mg12% DV
  85. 85Dried lotus seedsNut and Seed Products0.15 mg12% DV
  86. 86Roasted pumpkin seeds, saltedNut and Seed Products0.15 mg12% DV
  87. 87Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products0.15 mg12% DV
  88. 88Butternuts, driedNut and Seed Products0.15 mg11% DV
  89. 89Dried watermelon seed kernelsNut and Seed Products0.14 mg11% DV
  90. 90Breadnut tree seeds, driedNut and Seed Products0.14 mg11% DV
  91. 91Dried hickory nutsNut and Seed Products0.13 mg10% DV
  92. 92PecansNut and Seed Products0.13 mg10% DV
  93. 93Dried black walnutsNut and Seed Products0.13 mg10% DV
  94. 94Boiled and steamed Chinese chestnutsNut and Seed Products0.12 mg9% DV
  95. 95Hazelnuts, dry roasted, unsaltedNut and Seed Products0.12 mg9% DV
  96. 96Tahini from unroasted kernelsNut and Seed Products0.12 mg9% DV
  97. 97TahiniNut and Seed Products0.12 mg9% DV
  98. 98Raw acornsNut and Seed Products0.12 mg9% DV
  99. 99HazelnutsNut and Seed Products0.11 mg9% DV
  100. 100Hazelnuts, blanchedNut and Seed Products0.11 mg8% 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.