Foods high in riboflavin

Kidney tops the list with 6.8 mg per serving. 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. 1KidneyLiver and organ meats · 1 kidney (230 g)6.8 mg521% DV
  2. 2New Zealand lamb liver, rawLamb, Veal, and Game Products · 4 oz (113 g)4.8 mg366% DV
  3. 3New Zealand lamb liver, friedLamb, Veal, and Game Products · 3 oz (85 g)4.5 mg345% DV
  4. 4Beef liverLiver and organ meats · 1 cup (125 g)4.2 mg327% DV
  5. 5Beef liver and onionsMeat mixed dishes · 1 cup (202 g)4.2 mg326% DV
  6. 6Spirulina, driedVegetables and Vegetable Products · 1 cup (112 g)4.1 mg316% DV
  7. 7Dried egg whites, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)4 mg305% DV
  8. 8Rockstar energy drinkSport and energy drinks · 1 cup (248 g)4 mg305% DV
  9. 9Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes · 1 serving (283 g)3.8 mg290% DV
  10. 10Rockstar energy drink, sugar freeBeverages · 8 fl oz (240 g)3.4 mg262% DV
  11. 11Rockstar sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)3.4 mg262% DV
  12. 12LiverwurstCold cuts and cured meats · 1 cup, solid pack (213 g)3.2 mg250% DV
  13. 13Dried sweet wheyDairy and Egg Products · 1 cup (145 g)3.2 mg246% DV
  14. 14Liver pâtéLiver and organ meats · 1 cup (210 g)2.9 mg226% DV
  15. 15Turkey liver, rawPoultry Products · 4 oz (113 g)2.5 mg195% DV
  16. 16Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)2.5 mg191% DV
  17. 17Sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)2.4 mg184% DV
  18. 18Salted almond butterNut and Seed Products · 1 cup (250 g)2.3 mg181% DV
  19. 19Plain unsalted almond butterNut and Seed Products · 1 cup (250 g)2.3 mg181% DV
  20. 20Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)2.3 mg176% DV
  21. 21Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)2.2 mg170% DV
  22. 22Vanilla shake, fast foodBeverages · 1 medium McDonald's shake (16 fl oz) (333 g)2.2 mg169% DV
  23. 23Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)2.2 mg166% DV
  24. 24Wendy's FrostyFast Foods · 1 medium 16 oz. cup (298 g)2.1 mg165% DV
  25. 25Almonds, dry roasted, saltedNut and Seed Products · 1 cup whole (135 g)2.1 mg163% DV
  26. 26Snickers Marathon Honey Nut Oat BarSnacks · 1 bar (55 g)2.1 mg163% DV
  27. 27Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)2.1 mg163% DV
  28. 28Peanut meal supplement drink, cannedBeverages · 1 cup (158 g)2.1 mg158% DV
  29. 29Chicken liver, rawPoultry Products · 4 oz (113 g)2 mg155% DV
  30. 30Dry milk, not reconstitutedNot included in a food category · 1 cup (128 g)2 mg153% DV
  31. 31Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)2 mg152% DV
  32. 32Chicken liver, pan-friedPoultry Products · 3 oz (85 g)2 mg151% DV
  33. 33Monster energy drink, fortifiedBeverages · 1 serving (240 g)1.9 mg150% DV
  34. 34Dried buttermilkDairy and Egg Products · 1 cup (120 g)1.9 mg146% DV
  35. 35Nonfat dry milk, with vitamins A and DDairy and Egg Products · 1 cup (120 g)1.9 mg143% DV
  36. 36Nonfat dry milk, unfortifiedDairy and Egg Products · 1 cup (120 g)1.9 mg143% DV
  37. 37Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)1.8 mg141% DV
  38. 38High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)1.8 mg137% DV
  39. 39Snickers Marathon Chewy Chocolate Peanut BarSnacks · 1 bar (55 g)1.7 mg131% DV
  40. 40Snickers Marathon Multigrain Crunch BarSnacks · 1 bar (55 g)1.7 mg131% DV
  41. 41Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)1.7 mg131% DV
  42. 42Snickers Marathon Protein BarNutrition bars · 1 bar (80 g)1.7 mg131% DV
  43. 43Monster low carb energy drinkBeverages · 8 fl oz (240 g)1.7 mg131% DV
  44. 44Chicken liver, simmeredPoultry Products · 3 oz (85 g)1.7 mg130% DV
  45. 45AlmondsNuts and seeds · 1 cup (141 g)1.7 mg130% DV
  46. 46Dried whole eggsDairy and Egg Products · 1 cup, sifted (85 g)1.7 mg129% DV
  47. 47Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)1.7 mg128% DV
  48. 48Quaker Gatorade orange drink mix, powderBeverages · 1 cup powder (207 g)1.7 mg128% DV
  49. 49Dry roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (138 g)1.7 mg127% DV
  50. 50Paneer cheeseCheese · 1 cup (246 g)1.6 mg127% DV
  51. 51Unsalted almondsNuts and seeds · 1 cup (141 g)1.6 mg126% DV
  52. 52Bottled milkshake, other flavorsMilk shakes and other dairy drinks · 1 cup (248 g)1.6 mg126% DV
  53. 53Lightly salted almondsNuts and seeds · 1 cup (141 g)1.6 mg125% DV
  54. 54AlmondsNut and Seed Products · 1 cup, whole (143 g)1.6 mg125% DV
  55. 55Salted almondsNuts and seeds · 1 cup (141 g)1.6 mg125% DV
  56. 56Soybeans, rawLegumes and Legume Products · 1 cup (186 g)1.6 mg124% DV
  57. 57Bottled chocolate milkshakeMilk shakes and other dairy drinks · 1 cup (248 g)1.6 mg124% DV
  58. 58Flavored almondsNuts and seeds · 1 cup (141 g)1.6 mg124% DV
  59. 59Raw almondsNuts and seeds · 1 cup (141 g)1.6 mg123% DV
  60. 60Turkey giblets, rawPoultry Products · 4 oz (113 g)1.6 mg121% DV
  61. 61Whole dry milk, fortifiedDairy and Egg Products · 1 cup (128 g)1.5 mg119% DV
  62. 62Whole milk powder, no added vitamin DDairy and Egg Products · 1 cup (128 g)1.5 mg119% DV
  63. 63Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)1.5 mg118% DV
  64. 64Fruit flavored drink, with high vitamin C, powdered, not reconstitutedNot included in a food category · 1 cup (224 g)1.5 mg117% DV
  65. 65Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)1.5 mg117% DV
  66. 66Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)1.5 mg117% DV
  67. 67Milkshake, other flavors, fast foodMilk shakes and other dairy drinks · 1 cup (224 g)1.5 mg114% DV
  68. 68Cuttlefish, cookedFinfish and Shellfish Products · 3 oz (85 g)1.5 mg113% DV
  69. 69Chocolate milkshake, fast foodMilk shakes and other dairy drinks · 1 cup (224 g)1.5 mg112% DV
  70. 70New Zealand lamb kidney, rawLamb, Veal, and Game Products · 4 oz (113 g)1.4 mg111% DV
  71. 71Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)1.4 mg111% DV
  72. 72Red Bull sugar-free energy drinkBeverages · 1 serving 8.3 fl oz can (250 g)1.4 mg111% DV
  73. 73Papa John's 14" Cheese Pizza, OriginalFast Foods · 1 slice (117 g)1.4 mg110% DV
  74. 74XS Gold Plus energy drinkSport and energy drinks · 1 cup (248 g)1.4 mg110% DV
  75. 75XS energy drinkSport and energy drinks · 1 cup (248 g)1.4 mg110% DV
  76. 76Reduced-fat chocolate milk, added calciumDairy and Egg Products · 1 cup (250 g)1.4 mg109% DV
  77. 77Red Bull sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)1.4 mg106% DV
  78. 78Honey roasted almonds, unblanchedNut and Seed Products · 1 cup whole kernels (144 g)1.4 mg106% DV
  79. 79Turkey giblets, simmeredPoultry Products · 3 oz (85 g)1.3 mg101% DV
  80. 80Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)1.3 mg101% DV
  81. 81Power Bar, chocolateSnacks · 1 bar (68 g)1.3 mg100% DV
  82. 82PowerBarNutrition bars · 1 bar (68 g)1.3 mg100% DV
  83. 83Malt syrupSweets · 1 cup (332 g)1.3 mg100% DV
  84. 84Orange breakfast drink, frozen concentrateBeverages · 1 fl oz (36.3 g)1.3 mg100% DV
  85. 85New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products · 3 oz (85 g)1.3 mg100% DV
  86. 86Raw Canada goose breast, skinlessPoultry Products · 3 oz (85 g)1.3 mg100% DV
  87. 87Capon giblets, rawPoultry Products · 1 giblets (115 g)1.3 mg99% DV
  88. 88Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)1.3 mg99% DV
  89. 89Milk, canned, condensed, sweetenedDairy and Egg Products · 1 cup (306 g)1.3 mg98% DV
  90. 90Sweetened condensed milkFlavored milk, whole · 1 cup (304 g)1.3 mg97% DV
  91. 91Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)1.2 mg94% DV
  92. 92Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)1.2 mg94% DV
  93. 93Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)1.2 mg94% DV
  94. 94Dulce de lechePudding · 1 cup (300 g)1.2 mg93% DV
  95. 95Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)1.2 mg93% DV
  96. 96CaribouLamb, goat, game · 1 cup (135 g)1.2 mg93% DV
  97. 97Instant nonfat dry milk, fortifiedDairy and Egg Products · 1 cup (68 g)1.2 mg91% DV
  98. 98Instant nonfat dry milk, no vitaminsDairy and Egg Products · 1 cup (68 g)1.2 mg91% DV
  99. 99Venison with tomato sauceMeat mixed dishes · 1 cup (249 g)1.2 mg91% DV
  100. 100Dried acid wheyDairy and Egg Products · 1 cup (57 g)1.2 mg90% 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.