Foods high in riboflavin

Yeast extract spread tops the list with 9.5 mg per 100 calories. 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 spreadMustard and other condiments9.5 mg
  2. 2New Zealand lamb liver, friedLamb, Veal, and Game Products3.1 mg
  3. 3Low calorie orange breakfast drink mix, powderBeverages3.1 mg
  4. 4New Zealand lamb liver, rawLamb, Veal, and Game Products3.1 mg
  5. 5Low calorie fruit drink powder, high vitamin C, added vitaminsBeverages3 mg
  6. 6Rockstar energy drinkBeverages2.8 mg
  7. 7Rockstar energy drinkSport and energy drinks2.8 mg
  8. 8Raw muscadine grapesFruits and Fruit Juices2.6 mg
  9. 9Ocean Spray Cran-Energy cranberry juice drinkBeverages2.4 mg
  10. 10Ocean Spray Cran-Energy drinkSport and energy drinks2.4 mg
  11. 11Orange breakfast drink, frozen concentrateBeverages2.3 mg
  12. 12Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with waterBeverages2.3 mg
  13. 13UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products2.2 mg
  14. 14Italian brown mushrooms, rawVegetables and Vegetable Products2.2 mg
  15. 15Crimini mushroomsVegetables and Vegetable Products2.2 mg
  16. 16Beef liverLiver and organ meats2 mg
  17. 17KidneyLiver and organ meats1.9 mg
  18. 18Ralston Enriched Wheat Bran FlakesBreakfast Cereals1.9 mg
  19. 19Raw white mushrooms, UV exposedVegetables and Vegetable Products1.8 mg
  20. 20White mushrooms, rawVegetables and Vegetable Products1.8 mg
  21. 21Portabella mushroomsVegetables and Vegetable Products1.8 mg
  22. 22White button mushroomsVegetables and Vegetable Products1.8 mg
  23. 23White mushrooms, stir-friedVegetables and Vegetable Products1.8 mg
  24. 24Turkey liver, rawPoultry Products1.8 mg
  25. 25Monster energy drink, fortifiedBeverages1.7 mg
  26. 26Monster energy drinkSport and energy drinks1.7 mg
  27. 27Beef liver and onionsMeat mixed dishes1.6 mg
  28. 28Jute potherb, rawVegetables and Vegetable Products1.6 mg
  29. 29Steamed taro leaves, no saltVegetables and Vegetable Products1.6 mg
  30. 30Taro leaves, steamed, with saltVegetables and Vegetable Products1.6 mg
  31. 31New Zealand lamb kidney, rawLamb, Veal, and Game Products1.5 mg
  32. 32Chicken liver, rawPoultry Products1.5 mg
  33. 33Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes1.5 mg
  34. 34MushroomsVegetables on a sandwich1.5 mg
  35. 35Mushrooms, rawOther vegetables and combinations1.5 mg
  36. 36Pokeberry shoots, rawVegetables and Vegetable Products1.4 mg
  37. 37Turkey liver, cooked, simmeredPoultry Products1.4 mg
  38. 38KimchiVegetables and Vegetable Products1.4 mg
  39. 39KimchiOlives, pickles, pickled vegetables1.4 mg
  40. 40Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products1.4 mg
  41. 41Portabella mushrooms, grilledVegetables and Vegetable Products1.4 mg
  42. 42Cooked mushroomsNot included in a food category1.4 mg
  43. 43Fresh mushrooms, cooked, no added fatOther vegetables and combinations1.4 mg
  44. 44New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products1.4 mg
  45. 45Pioppini mushroomsVegetables and Vegetable Products1.4 mg
  46. 46Chicken liver, pan-friedPoultry Products1.3 mg
  47. 47Spirulina, rawVegetables and Vegetable Products1.3 mg
  48. 48Peanut meal supplement drink, cannedBeverages1.3 mg
  49. 49Laver seaweed, rawVegetables and Vegetable Products1.3 mg
  50. 50Spirulina, driedVegetables and Vegetable Products1.3 mg
  51. 51Pokeberry shoots, boiled, with saltVegetables and Vegetable Products1.3 mg
  52. 52Pokeberry shoots, boiled, drained, unsaltedVegetables and Vegetable Products1.3 mg
  53. 53Microwaved white mushroomsVegetables and Vegetable Products1.2 mg
  54. 54Active dry baker's yeastBaked Products1.2 mg
  55. 55YeastNot included in a food category1.2 mg
  56. 56Bitter gourd tips, rawVegetables and Vegetable Products1.2 mg
  57. 57Chicken liver, simmeredPoultry Products1.2 mg
  58. 58Other vegetables in omeletNot included in a food category1.2 mg
  59. 59Raw mixed species cuttlefishFinfish and Shellfish Products1.2 mg
  60. 60Raw Canada goose breast, skinlessPoultry Products1.1 mg
  61. 61Turkey giblets, rawPoultry Products1.1 mg
  62. 62Cuttlefish, cookedFinfish and Shellfish Products1.1 mg
  63. 63Watercress, rawOther dark green vegetables1.1 mg
  64. 64Raw epazoteVegetables and Vegetable Products1.1 mg
  65. 65Raw taro leavesVegetables and Vegetable Products1.1 mg
  66. 66Compressed baker's yeastBaked Products1.1 mg
  67. 67White mushrooms, boiled, with saltVegetables and Vegetable Products1.1 mg
  68. 68White mushrooms, boiled, drained, unsaltedVegetables and Vegetable Products1.1 mg
  69. 69Boiled beet greens, with saltVegetables and Vegetable Products1.1 mg
  70. 70Beet greens, boiled, drained, without saltVegetables and Vegetable Products1.1 mg
  71. 71Oyster mushrooms, rawVegetables and Vegetable Products1.1 mg
  72. 72Dried egg whites, stabilized, glucose reducedDairy and Egg Products1 mg
  73. 73Lion's mane mushroomVegetables and Vegetable Products1 mg
  74. 74Drumstick leaves, rawVegetables and Vegetable Products1 mg
  75. 75Spinach, boiled, with saltVegetables and Vegetable Products1 mg
  76. 76Spinach, boiled, drained, without saltVegetables and Vegetable Products1 mg
  77. 77Lambsquarters, rawVegetables and Vegetable Products1 mg
  78. 78Snickers Marathon Honey Nut Oat BarSnacks1 mg
  79. 79Kale, rawVegetables and Vegetable Products0.99 mg
  80. 80Chicken liverLiver and organ meats0.98 mg
  81. 81Irish moss, rawVegetables and Vegetable Products0.95 mg
  82. 82Baby spinachVegetables and Vegetable Products0.93 mg
  83. 83New Zealand spinach, rawVegetables and Vegetable Products0.93 mg
  84. 84Dried pasilla peppersVegetables and Vegetable Products0.93 mg
  85. 85Turkey giblets, simmeredPoultry Products0.89 mg
  86. 86New Zealand spinach, boiled, saltedVegetables and Vegetable Products0.89 mg
  87. 87New Zealand spinach, boiled, drained, without saltVegetables and Vegetable Products0.89 mg
  88. 88Mature spinachVegetables and Vegetable Products0.89 mg
  89. 89Summer squash, rawVegetables and Vegetable Products0.89 mg
  90. 90Turkey heart, cooked, simmeredPoultry Products0.89 mg
  91. 91Boiled bitter gourd tips, with saltVegetables and Vegetable Products0.88 mg
  92. 92Egg, white, raw, frozen, pasteurizedDairy and Egg Products0.88 mg
  93. 93Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)0.88 mg
  94. 94Maitake mushroomsVegetables and Vegetable Products0.87 mg
  95. 95Snickers Marathon Energy Bar, all flavorsSnacks0.87 mg
  96. 96Sprouted kidney beans, rawVegetables and Vegetable Products0.86 mg
  97. 97Capon giblets, rawPoultry Products0.86 mg
  98. 98Drumstick leaves, boiled, with saltVegetables and Vegetable Products0.85 mg
  99. 99Drumstick leaves, cooked, boiled, drained, without saltVegetables and Vegetable Products0.85 mg
  100. 100Waxgourd, rawVegetables and Vegetable Products0.85 mg

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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.