Foods high in riboflavin

New Zealand lamb liver, fried tops the list with 4.5 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. 1New Zealand lamb liver, friedLamb, Veal, and Game Products · 3 oz (85 g)4.5 mg345% DV
  2. 2Beef liver and onionsMeat mixed dishes · 1 cup (202 g)4.2 mg326% DV
  3. 3Spirulina, driedVegetables and Vegetable Products · 1 cup (112 g)4.1 mg316% DV
  4. 4Dried egg whites, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)4 mg305% DV
  5. 5Rockstar energy drinkBeverages · 8 fl oz (248 g)4 mg305% DV
  6. 6Rockstar energy drinkSport and energy drinks · 1 cup (248 g)4 mg305% DV
  7. 7Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes · 1 serving (283 g)3.8 mg290% DV
  8. 8New Zealand lamb liver, rawLamb, Veal, and Game Products · 3 oz (85 g)3.6 mg275% DV
  9. 9Rockstar energy drink, sugar freeBeverages · 8 fl oz (240 g)3.4 mg262% DV
  10. 10Rockstar sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)3.4 mg262% DV
  11. 11Dried sweet wheyDairy and Egg Products · 1 cup (145 g)3.2 mg246% DV
  12. 12Beef liverLiver and organ meats · 3 oz (85 g)2.9 mg222% DV
  13. 13Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with waterBeverages · 8 fl oz (250 g)2.6 mg200% DV
  14. 14KidneyLiver and organ meats · 3 oz (85 g)2.5 mg193% DV
  15. 15Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)2.5 mg191% DV
  16. 16Sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)2.4 mg184% DV
  17. 17Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)2.3 mg176% DV
  18. 18Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)2.2 mg166% DV
  19. 19Wendy's FrostyFast Foods · 1 medium 16 oz. cup (298 g)2.1 mg165% DV
  20. 20Snickers Marathon Honey Nut Oat BarSnacks · 1 bar (55 g)2.1 mg163% DV
  21. 21Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)2.1 mg163% DV
  22. 22Peanut meal supplement drink, cannedBeverages · 1 cup (158 g)2.1 mg158% DV
  23. 23Monster energy drinkSport and energy drinks · 8 fl oz (248 g)2 mg155% DV
  24. 24Dry milk, not reconstitutedNot included in a food category · 1 cup (128 g)2 mg153% DV
  25. 25Chopped chicken liver with eggs and onionPoultry mixed dishes · 1 cup (208 g)2 mg152% DV
  26. 26Chicken liver, pan-friedPoultry Products · 3 oz (85 g)2 mg151% DV
  27. 27Monster energy drink, fortifiedBeverages · 1 serving (240 g)1.9 mg150% DV
  28. 28Turkey liver, rawPoultry Products · 3 oz (85 g)1.9 mg147% DV
  29. 29Dried buttermilkDairy and Egg Products · 1 cup (120 g)1.9 mg146% DV
  30. 30Nonfat dry milk, with vitamins A and DDairy and Egg Products · 1 cup (120 g)1.9 mg143% DV
  31. 31Nonfat dry milk, unfortifiedDairy and Egg Products · 1 cup (120 g)1.9 mg143% DV
  32. 32Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)1.8 mg141% DV
  33. 33High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)1.8 mg137% DV
  34. 34Snickers Marathon Chewy Chocolate Peanut BarSnacks · 1 bar (55 g)1.7 mg131% DV
  35. 35Snickers Marathon Multigrain Crunch BarSnacks · 1 bar (55 g)1.7 mg131% DV
  36. 36Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)1.7 mg131% DV
  37. 37Snickers Marathon Protein BarNutrition bars · 1 bar (80 g)1.7 mg131% DV
  38. 38Monster low carb energy drinkBeverages · 8 fl oz (240 g)1.7 mg131% DV
  39. 39Monster low calorie energy drinkDiet sport and energy drinks · 8 fl oz (240 g)1.7 mg131% DV
  40. 40Monster sugar free energy drinkDiet sport and energy drinks · 8 fl oz (240 g)1.7 mg131% DV
  41. 41Chicken liver, simmeredPoultry Products · 3 oz (85 g)1.7 mg130% DV
  42. 42Dried whole eggsDairy and Egg Products · 1 cup, sifted (85 g)1.7 mg129% DV
  43. 43Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)1.7 mg128% DV
  44. 44Quaker Gatorade orange drink mix, powderBeverages · 1 cup powder (207 g)1.7 mg128% DV
  45. 45Bottled milkshake, other flavorsMilk shakes and other dairy drinks · 1 cup (248 g)1.6 mg126% DV
  46. 46Soybeans, rawLegumes and Legume Products · 1 cup (186 g)1.6 mg124% DV
  47. 47Bottled chocolate milkshakeMilk shakes and other dairy drinks · 1 cup (248 g)1.6 mg124% DV
  48. 48Chicken liverLiver and organ meats · 3 oz (85 g)1.6 mg121% DV
  49. 49Whole dry milk, fortifiedDairy and Egg Products · 1 cup (128 g)1.5 mg119% DV
  50. 50Whole milk powder, no added vitamin DDairy and Egg Products · 1 cup (128 g)1.5 mg119% DV
  51. 51Fruit flavored drink, with high vitamin C, powdered, not reconstitutedNot included in a food category · 1 cup (224 g)1.5 mg117% DV
  52. 52Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)1.5 mg117% DV
  53. 53Chicken liver, rawPoultry Products · 3 oz (85 g)1.5 mg116% DV
  54. 54Milkshake, other flavors, fast foodMilk shakes and other dairy drinks · 1 cup (224 g)1.5 mg114% DV
  55. 55Cuttlefish, cookedFinfish and Shellfish Products · 3 oz (85 g)1.5 mg113% DV
  56. 56Chocolate milkshake, fast foodMilk shakes and other dairy drinks · 1 cup (224 g)1.5 mg112% DV
  57. 57Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)1.4 mg111% DV
  58. 58Red Bull sugar-free energy drinkBeverages · 1 serving 8.3 fl oz can (250 g)1.4 mg111% DV
  59. 59Papa John's 14" Cheese Pizza, OriginalFast Foods · 1 slice (117 g)1.4 mg110% DV
  60. 60XS Gold Plus energy drinkSport and energy drinks · 1 cup (248 g)1.4 mg110% DV
  61. 61XS energy drinkSport and energy drinks · 1 cup (248 g)1.4 mg110% DV
  62. 62Reduced-fat chocolate milk, added calciumDairy and Egg Products · 1 cup (250 g)1.4 mg109% DV
  63. 63Red Bull sugar free energy drinkDiet sport and energy drinks · 1 cup (240 g)1.4 mg106% DV
  64. 64Oscar Mayer Braunschweiger liver sausageSausages and Luncheon Meats · 3 oz (85 g)1.4 mg105% DV
  65. 65Turkey giblets, simmeredPoultry Products · 3 oz (85 g)1.3 mg101% DV
  66. 66Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)1.3 mg101% DV
  67. 67Power Bar, chocolateSnacks · 1 bar (68 g)1.3 mg100% DV
  68. 68PowerBarNutrition bars · 1 bar (68 g)1.3 mg100% DV
  69. 69Malt syrupSweets · 1 cup (332 g)1.3 mg100% DV
  70. 70Orange breakfast drink, frozen concentrateBeverages · 1 fl oz (36.3 g)1.3 mg100% DV
  71. 71New Zealand lamb kidney, cooked, soaked and friedLamb, Veal, and Game Products · 3 oz (85 g)1.3 mg100% DV
  72. 72Chicken giblets, friedPoultry Products · 3 oz (85 g)1.3 mg100% DV
  73. 73Raw Canada goose breast, skinlessPoultry Products · 3 oz (85 g)1.3 mg100% DV
  74. 74Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)1.3 mg99% DV
  75. 75Milk, canned, condensed, sweetenedDairy and Egg Products · 1 cup (306 g)1.3 mg98% DV
  76. 76Sweetened condensed milkFlavored milk, whole · 1 cup (304 g)1.3 mg97% DV
  77. 77Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)1.2 mg94% DV
  78. 78Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)1.2 mg94% DV
  79. 79Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)1.2 mg94% DV
  80. 80Dulce de lechePudding · 1 cup (300 g)1.2 mg93% DV
  81. 81Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)1.2 mg93% DV
  82. 82Liver pâtéLiver and organ meats · 3 oz (85 g)1.2 mg92% DV
  83. 83Instant nonfat dry milk, fortifiedDairy and Egg Products · 1 cup (68 g)1.2 mg91% DV
  84. 84Instant nonfat dry milk, no vitaminsDairy and Egg Products · 1 cup (68 g)1.2 mg91% DV
  85. 85Venison with tomato sauceMeat mixed dishes · 1 cup (249 g)1.2 mg91% DV
  86. 86Turkey giblets, rawPoultry Products · 3 oz (85 g)1.2 mg91% DV
  87. 87Dried acid wheyDairy and Egg Products · 1 cup (57 g)1.2 mg90% DV
  88. 88Vegetarian hot dogSoy and meat-alternative products · 1 cup, sliced (140 g)1.2 mg90% DV
  89. 89Venison with gravyMeat mixed dishes · 1 cup (244 g)1.2 mg89% DV
  90. 90Egg and sausage bagel sandwichEgg/breakfast sandwiches · 1 large (345 g)1.1 mg85% DV
  91. 91Vanilla shake, fast foodBeverages · 1 cup (8 fl oz) (166 g)1.1 mg84% DV
  92. 92New Zealand lamb kidney, rawLamb, Veal, and Game Products · 3 oz (85 g)1.1 mg84% DV
  93. 93Orange juice drinkBeverages · 1 cup (249 g)1.1 mg82% DV
  94. 94Slim Fast Original Meal BarNutrition bars · 1 bar (56 g)1.1 mg82% DV
  95. 95Maple syrupSweets · 1 serving 1/4 cup (83 g)1.1 mg81% DV
  96. 96Chocolate-covered almondsCandy containing chocolate · 1 cup (160 g)1.1 mg81% DV
  97. 97Yeast extract spreadMustard and other condiments · 1 teaspoon (6 g)1.1 mg81% DV
  98. 98Egg and ham bagel sandwichEgg/breakfast sandwiches · 1 large (310 g)1 mg81% DV
  99. 99Whole egg, dried, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (85 g)1 mg81% DV
  100. 100Slim-Fast Optima meal bar, milk chocolate peanutSnacks · 1 bar (55 g)1 mg80% 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.