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.

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 drinkSport and energy drinks2.8 mg
7. 7Raw muscadine grapesFruits and Fruit Juices2.6 mg
8. 8Ocean Spray Cran-Energy cranberry juice drinkBeverages2.4 mg
9. 9Ocean Spray Cran-Energy drinkSport and energy drinks2.4 mg
10. 10Orange breakfast drink, frozen concentrateBeverages2.3 mg
11. 11Orange breakfast drink, prepared with waterBeverages2.3 mg
12. 12Italian brown mushrooms, rawVegetables and Vegetable Products2.2 mg
13. 13UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products2.2 mg
14. 14Crimini mushroomsVegetables and Vegetable Products2.2 mg
15. 15Beef liverLiver and organ meats2 mg
16. 16KidneyLiver and organ meats1.9 mg
17. 17Ralston Enriched Wheat Bran FlakesBreakfast Cereals1.9 mg
18. 18Raw white mushrooms, UV exposedVegetables and Vegetable Products1.8 mg
19. 19White mushrooms, rawVegetables and Vegetable Products1.8 mg
20. 20Portabella mushroomsVegetables and Vegetable Products1.8 mg
21. 21White button mushroomsVegetables and Vegetable Products1.8 mg
22. 22White mushrooms, stir-friedVegetables and Vegetable Products1.8 mg
23. 23Turkey liver, rawPoultry Products1.8 mg
24. 24Monster energy drinkSport and energy drinks1.7 mg
25. 25Monster energy drink, fortifiedBeverages1.7 mg
26. 26Beef liver and onionsMeat mixed dishes1.6 mg
27. 27Jute potherb, rawVegetables and Vegetable Products1.6 mg
28. 28Steamed taro leaves, no saltVegetables and Vegetable Products1.6 mg
29. 29Taro leaves, steamed, with saltVegetables and Vegetable Products1.6 mg
30. 30New Zealand lamb kidney, rawLamb, Veal, and Game Products1.5 mg
31. 31Chicken liver, rawPoultry Products1.5 mg
32. 32Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes1.5 mg
33. 33MushroomsVegetables on a sandwich1.5 mg
34. 34Mushrooms, rawOther vegetables and combinations1.5 mg
35. 35Pokeberry shoots, rawVegetables and Vegetable Products1.4 mg
36. 36Turkey liver, cooked, simmeredPoultry Products1.4 mg
37. 37KimchiOlives, pickles, pickled vegetables1.4 mg
38. 38Grilled portabella mushrooms, UV exposedVegetables and Vegetable Products1.4 mg
39. 39Portabella mushrooms, grilledVegetables and Vegetable Products1.4 mg
40. 40Cooked mushroomsNot included in a food category1.4 mg
41. 41Fresh mushrooms, cooked, no added fatOther vegetables and combinations1.4 mg
42. 42New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products1.4 mg
43. 43Pioppini mushroomsVegetables and Vegetable Products1.4 mg
44. 44Chicken liver, pan-friedPoultry Products1.3 mg
45. 45Spirulina, rawVegetables and Vegetable Products1.3 mg
46. 46Peanut meal supplement drink, cannedBeverages1.3 mg
47. 47Laver seaweed, rawVegetables and Vegetable Products1.3 mg
48. 48Spirulina, driedVegetables and Vegetable Products1.3 mg
49. 49Pokeberry shoots, boiled, drained, unsaltedVegetables and Vegetable Products1.3 mg
50. 50Pokeberry shoots, boiled, with saltVegetables and Vegetable Products1.3 mg
51. 51Microwaved white mushroomsVegetables and Vegetable Products1.2 mg
52. 52Active dry baker's yeastBaked Products1.2 mg
53. 53YeastNot included in a food category1.2 mg
54. 54Bitter gourd tips, rawVegetables and Vegetable Products1.2 mg
55. 55Chicken liver, simmeredPoultry Products1.2 mg
56. 56Other vegetables in omeletNot included in a food category1.2 mg
57. 57Raw mixed species cuttlefishFinfish and Shellfish Products1.2 mg
58. 58Raw Canada goose breast, skinlessPoultry Products1.1 mg
59. 59Turkey giblets, rawPoultry Products1.1 mg
60. 60Cuttlefish, cookedFinfish and Shellfish Products1.1 mg
61. 61Watercress, rawOther dark green vegetables1.1 mg
62. 62Raw epazoteVegetables and Vegetable Products1.1 mg
63. 63Raw taro leavesVegetables and Vegetable Products1.1 mg
64. 64Compressed baker's yeastBaked Products1.1 mg
65. 65White mushrooms, boiled, drained, unsaltedVegetables and Vegetable Products1.1 mg
66. 66White mushrooms, boiled, with saltVegetables and Vegetable Products1.1 mg
67. 67Beet greens, boiled, drained, without saltVegetables and Vegetable Products1.1 mg
68. 68Boiled beet greens, with saltVegetables and Vegetable Products1.1 mg
69. 69Oyster mushrooms, rawVegetables and Vegetable Products1.1 mg
70. 70Dried egg whites, stabilized, glucose reducedDairy and Egg Products1 mg
71. 71Lion's mane mushroomVegetables and Vegetable Products1 mg
72. 72Drumstick leaves, rawVegetables and Vegetable Products1 mg
73. 73Spinach, boiled, drained, without saltVegetables and Vegetable Products1 mg
74. 74Spinach, boiled, with saltVegetables and Vegetable Products1 mg
75. 75Lambsquarters, rawVegetables and Vegetable Products1 mg
76. 76Snickers Marathon Honey Nut Oat BarSnacks1 mg
77. 77Kale, rawVegetables and Vegetable Products0.99 mg
78. 78Chicken liverLiver and organ meats0.98 mg
79. 79Irish moss, rawVegetables and Vegetable Products0.95 mg
80. 80Baby spinachVegetables and Vegetable Products0.93 mg
81. 81New Zealand spinach, rawVegetables and Vegetable Products0.93 mg
82. 82Dried pasilla peppersVegetables and Vegetable Products0.93 mg
83. 83Turkey giblets, simmeredPoultry Products0.89 mg
84. 84New Zealand spinach, boiled, drained, without saltVegetables and Vegetable Products0.89 mg
85. 85New Zealand spinach, boiled, saltedVegetables and Vegetable Products0.89 mg
86. 86Mature spinachVegetables and Vegetable Products0.89 mg
87. 87Summer squash, rawVegetables and Vegetable Products0.89 mg
88. 88Turkey heart, cooked, simmeredPoultry Products0.89 mg
89. 89Boiled bitter gourd tips, with saltVegetables and Vegetable Products0.88 mg
90. 90Frozen pasteurized egg whitesDairy and Egg Products0.88 mg
91. 91Multigrain O's cerealReady-to-eat cereal, lower sugar (=<21.2g/100g)0.88 mg
92. 92Maitake mushroomsVegetables and Vegetable Products0.87 mg
93. 93Snickers Marathon Energy Bar, all flavorsSnacks0.87 mg
94. 94Sprouted kidney beans, rawVegetables and Vegetable Products0.86 mg
95. 95Capon giblets, rawPoultry Products0.86 mg
96. 96Drumstick leaves, boiledVegetables and Vegetable Products0.85 mg
97. 97Drumstick leaves, boiled, with saltVegetables and Vegetable Products0.85 mg
98. 98Waxgourd, rawVegetables and Vegetable Products0.85 mg
99. 99Egg white, rawDairy and Egg Products0.84 mg
100. 100Fresh mushrooms, cooked with butterOther vegetables and combinations0.84 mg

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.