Foods high in riboflavin

Yeast extract spread tops the list with 17.5 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. 1Yeast extract spreadVegetables and Vegetable Products17.5 mg1346% DV
  2. 2Spirulina, driedVegetables and Vegetable Products3.7 mg282% DV
  3. 3Dried pasilla peppersVegetables and Vegetable Products3.2 mg246% DV
  4. 4Parsley, freeze-driedVegetables and Vegetable Products2.3 mg174% DV
  5. 5Dried ancho peppersVegetables and Vegetable Products2.3 mg173% DV
  6. 6Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products1.6 mg122% DV
  7. 7Chives, freeze-driedVegetables and Vegetable Products1.5 mg115% DV
  8. 8Shiitake mushrooms, driedVegetables and Vegetable Products1.3 mg98% DV
  9. 9Sun-dried hot chile peppersVegetables and Vegetable Products1.2 mg93% DV
  10. 10Freeze-dried red sweet peppersVegetables and Vegetable Products1.2 mg92% DV
  11. 11Dried cloud ear mushroomsVegetables and Vegetable Products0.84 mg65% DV
  12. 12Tomato powderVegetables and Vegetable Products0.76 mg59% DV
  13. 13Oriental radishes, driedVegetables and Vegetable Products0.68 mg52% DV
  14. 14Drumstick leaves, rawVegetables and Vegetable Products0.66 mg51% DV
  15. 15Winged bean leaves, rawVegetables and Vegetable Products0.6 mg46% DV
  16. 16Jute potherb, rawVegetables and Vegetable Products0.55 mg42% DV
  17. 17Crimini mushroomsVegetables and Vegetable Products0.52 mg40% DV
  18. 18Drumstick leaves, boiled, with saltVegetables and Vegetable Products0.51 mg39% DV
  19. 19Drumstick leaves, cooked, boiled, drained, without saltVegetables and Vegetable Products0.51 mg39% DV
  20. 20UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products0.49 mg38% DV
  21. 21Italian brown mushrooms, rawVegetables and Vegetable Products0.49 mg38% DV
  22. 22Sun-dried tomatoesVegetables and Vegetable Products0.49 mg38% DV
  23. 23Irish moss, rawVegetables and Vegetable Products0.47 mg36% DV
  24. 24Portabella mushroomsVegetables and Vegetable Products0.47 mg36% DV
  25. 25White mushrooms, stir-friedVegetables and Vegetable Products0.46 mg36% DV
  26. 26Raw taro leavesVegetables and Vegetable Products0.46 mg35% DV
  27. 27Laver seaweed, rawVegetables and Vegetable Products0.45 mg34% DV
  28. 28White button mushroomsVegetables and Vegetable Products0.44 mg34% DV
  29. 29Lambsquarters, rawVegetables and Vegetable Products0.44 mg34% DV
  30. 30Microwaved white mushroomsVegetables and Vegetable Products0.43 mg33% DV
  31. 31Pioppini mushroomsVegetables and Vegetable Products0.43 mg33% DV
  32. 32Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products0.4 mg31% DV
  33. 33Portabella mushrooms, grilledVegetables and Vegetable Products0.4 mg31% DV
  34. 34Raw white mushrooms, UV exposedVegetables and Vegetable Products0.4 mg31% DV
  35. 35White mushrooms, rawVegetables and Vegetable Products0.4 mg31% DV
  36. 36Leeks, freeze-driedVegetables and Vegetable Products0.4 mg31% DV
  37. 37Sun-dried tomatoes, packed in oil, drainedVegetables and Vegetable Products0.38 mg29% DV
  38. 38Steamed taro leaves, no saltVegetables and Vegetable Products0.38 mg29% DV
  39. 39Taro leaves, steamed, with saltVegetables and Vegetable Products0.38 mg29% DV
  40. 40Canned grape leavesVegetables and Vegetable Products0.36 mg28% DV
  41. 41Lion's mane mushroomVegetables and Vegetable Products0.36 mg28% DV
  42. 42Bitter gourd tips, rawVegetables and Vegetable Products0.36 mg28% DV
  43. 43Grape leaves, rawVegetables and Vegetable Products0.35 mg27% DV
  44. 44Pepeao, driedVegetables and Vegetable Products0.35 mg27% DV
  45. 45Oyster mushrooms, rawVegetables and Vegetable Products0.35 mg27% DV
  46. 46Raw epazoteVegetables and Vegetable Products0.35 mg27% DV
  47. 47Kale, rawVegetables and Vegetable Products0.35 mg27% DV
  48. 48Sweet potato leaves, rawVegetables and Vegetable Products0.34 mg27% DV
  49. 49Spirulina, rawVegetables and Vegetable Products0.34 mg26% DV
  50. 50Pokeberry shoots, rawVegetables and Vegetable Products0.33 mg25% DV
  51. 51White mushrooms, boiled, with saltVegetables and Vegetable Products0.3 mg23% DV
  52. 52White mushrooms, boiled, drained, unsaltedVegetables and Vegetable Products0.3 mg23% DV
  53. 53Tree fern, cooked with saltVegetables and Vegetable Products0.3 mg23% DV
  54. 54Tree fern, cooked, unsaltedVegetables and Vegetable Products0.3 mg23% DV
  55. 55Fava beans in pod, rawVegetables and Vegetable Products0.29 mg22% DV
  56. 56Boiled beet greens, with saltVegetables and Vegetable Products0.29 mg22% DV
  57. 57Beet greens, boiled, drained, without saltVegetables and Vegetable Products0.29 mg22% DV
  58. 58Sprouted peas, boiled, saltedVegetables and Vegetable Products0.28 mg22% DV
  59. 59Peas, mature seeds, sprouted, cooked, boiled, drained, without saltVegetables and Vegetable Products0.28 mg22% DV
  60. 60Boiled bitter gourd tips, with saltVegetables and Vegetable Products0.28 mg22% DV
  61. 61Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without saltVegetables and Vegetable Products0.28 mg22% DV
  62. 62Shiitake mushrooms, stir-friedVegetables and Vegetable Products0.27 mg21% DV
  63. 63Sprouted kidney beans, boiled, with saltVegetables and Vegetable Products0.27 mg21% DV
  64. 64Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without saltVegetables and Vegetable Products0.27 mg21% DV
  65. 65Maitake mushroomsVegetables and Vegetable Products0.27 mg21% DV
  66. 66Steamed sweet potato leaves, with saltVegetables and Vegetable Products0.27 mg21% DV
  67. 67Sweet potato leaves, steamed, unsaltedVegetables and Vegetable Products0.27 mg21% DV
  68. 68Edamame, frozenVegetables and Vegetable Products0.27 mg20% DV
  69. 69Spinach souffléVegetables and Vegetable Products0.26 mg20% DV
  70. 70Garden cress, rawVegetables and Vegetable Products0.26 mg20% DV
  71. 71Dandelion greens, rawVegetables and Vegetable Products0.26 mg20% DV
  72. 72Lambsquarters, boiled, with saltVegetables and Vegetable Products0.26 mg20% DV
  73. 73Lambsquarters, boiled, drained, unsaltedVegetables and Vegetable Products0.26 mg20% DV
  74. 74Potato au gratin mix, dry, unpreparedVegetables and Vegetable Products0.25 mg19% DV
  75. 75Sprouted kidney beans, rawVegetables and Vegetable Products0.25 mg19% DV
  76. 76Pokeberry shoots, boiled, with saltVegetables and Vegetable Products0.25 mg19% DV
  77. 77Pokeberry shoots, boiled, drained, unsaltedVegetables and Vegetable Products0.25 mg19% DV
  78. 78Tahitian taro, rawVegetables and Vegetable Products0.24 mg19% DV
  79. 79King oyster mushroomsVegetables and Vegetable Products0.24 mg19% DV
  80. 80Oyster mushroomsVegetables and Vegetable Products0.24 mg19% DV
  81. 81Raw maitake mushroomsVegetables and Vegetable Products0.24 mg19% DV
  82. 82Enoki mushroomsVegetables and Vegetable Products0.24 mg18% DV
  83. 83Spinach, boiled, with saltVegetables and Vegetable Products0.24 mg18% DV
  84. 84Spinach, boiled, drained, without saltVegetables and Vegetable Products0.24 mg18% DV
  85. 85Boiled sprouted navy beans, with saltVegetables and Vegetable Products0.23 mg18% DV
  86. 86Sprouted navy beans, boiled, no saltVegetables and Vegetable Products0.23 mg18% DV
  87. 87Wakame, rawVegetables and Vegetable Products0.23 mg18% DV
  88. 88Frozen spinach, unpreparedVegetables and Vegetable Products0.22 mg17% DV
  89. 89Agar, driedVegetables and Vegetable Products0.22 mg17% DV
  90. 90Lotus root, rawVegetables and Vegetable Products0.22 mg17% DV
  91. 91Salsify, rawVegetables and Vegetable Products0.22 mg17% DV
  92. 92Shiitake mushrooms, rawVegetables and Vegetable Products0.22 mg17% DV
  93. 93Shiitake mushroomsVegetables and Vegetable Products0.22 mg17% DV
  94. 94Sprouted navy beans, rawVegetables and Vegetable Products0.21 mg17% DV
  95. 95Chanterelle mushrooms, rawVegetables and Vegetable Products0.21 mg17% DV
  96. 96KimchiVegetables and Vegetable Products0.21 mg16% DV
  97. 97Raw fiddlehead fernsVegetables and Vegetable Products0.21 mg16% DV
  98. 98Beech mushroomsVegetables and Vegetable Products0.21 mg16% DV
  99. 99Morel mushrooms, rawVegetables and Vegetable Products0.2 mg16% DV
  100. 100Jew's ear mushrooms, rawVegetables and Vegetable Products0.2 mg16% 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.