Top 101 Foods High In Vitamin B2 (Riboflavin)
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Vitamin B2 (Riboflavin)
1.3 mg
MALES1.1 mg
FEMALES1.4 mg
PREGNANT1.6 mg
BREASTFEEDING
Nutrients Per Serving
Nutrient Density Per Calorie
| Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
|---|---|---|---|
| lamb liver | per 3.0 oz (85.0g) | 4mg (345%) | 41 |
| beef liver | per 1.0 slice (81.0g) | 3mg (213%) | 66 |
| beef kidney | per 3.0 oz (85.0g) | 3mg (193%) | 69 |
| veal liver | per 1.0 slice (80.0g) | 2mg (176%) | 87 |
| pork liver | per 3.0 oz (85.0g) | 2mg (144%) | 98 |
| turkey liver | per 1.0 liver cooked (53.0g) | 1mg (110%) | 91 |
| liver sausage | per 3.0 oz (85.0g) | 1mg (105%) | 269 |
| lamb kidney | per 3.0 oz (85.0g) | 1mg (100%) | 95 |
| feta cheese | per 1.0 cup (150.0g) | 1mg (97%) | 407 |
| almonds | per 1.0 cup whole kernels (157.0g) | 1mg (94%) | 1010 |
| yeast extract spread | per 1.0 tsp (6.0g) | 1mg (81%) | 14 |
| chicken liver | per 1.0 liver (44.0g) | 1mg (78%) | 97 |
| beef heart | per 3.0 oz (85.0g) | 1mg (64%) | 237 |
| buckwheat | per 1.0 cup (170.0g) | 1mg (56%) | 1049 |
| lamb heart | per 3.0 oz (85.0g) | 1mg (55%) | 250 |
| limburger cheese | per 1.0 cup (134.0g) | 1mg (52%) | 845 |
| cornmeal | per 1.0 cup (157.0g) | 1mg (46%) | 1259 |
| barley, hulled | per 1.0 cup (184.0g) | 1mg (40%) | 1615 |
| monterey cheese | per 1.0 cup (132.0g) | 1mg (40%) | 1243 |
| colby | per 1.0 cup (132.0g) | 0mg (38%) | 1366 |
| non-fat yogurt | per 1.0 cup (245.0g) | 0mg (38%) | 507 |
| portabella mushrooms | per 1.0 cup sliced (121.0g) | 0mg (38%) | 94 |
| greek yogurt (low fat) | per 1.0 container (200.0g) | 0mg (36%) | 407 |
| roast ham | per 1.0 cup (140.0g) | 0mg (36%) | 701 |
| pork ribs | per 1.0 rack (122.0g) | 0mg (34%) | 765 |
| spinach | per 1.0 cup (180.0g) | 0mg (33%) | 127 |
| rye grain | per 1.0 cup (169.0g) | 0mg (33%) | 1751 |
| garbanzo beans | per 1.0 cup (200.0g) | 0mg (33%) | 2318 |
| peas | per 1.0 cup (197.0g) | 0mg (33%) | 2128 |
| muenster cheese | per 1.0 cup (132.0g) | 0mg (32%) | 1495 |
| veal | per 3.0 oz (85.0g) | 0mg (31%) | 418 |
| swiss cheese | per 1.0 cup (132.0g) | 0mg (31%) | 1692 |
| lupin seeds | per 1.0 cup (180.0g) | 0mg (30%) | 2192 |
| kidney beans | per 1.0 cup (184.0g) | 0mg (30%) | 2038 |
| milk (full fat) | per 1.0 cup (244.0g) | 0mg (30%) | 517 |
| bison | per 1.0 serving (85.0g) | 0mg (29%) | 497 |
| duck | per 1.0 cup (140.0g) | 0mg (29%) | 1629 |
| black beans | per 1.0 cup (194.0g) | 0mg (29%) | 2297 |
| ground pork | per 3.0 oz grilled patties (85.0g) | 0mg (28%) | 553 |
| pork shoulder | per 3.0 oz (85.0g) | 0mg (28%) | 488 |
| parmesan cheese | per 1.0 cup (100.0g) | 0mg (28%) | 1525 |
| leg ham | per 3.0 oz (85.0g) | 0mg (27%) | 526 |
| mozzarella (non fat) | per 1.0 cup (113.0g) | 0mg (26%) | 611 |
| sardine | per 1.0 cup (149.0g) | 0mg (26%) | 1191 |
| rockfish | per 1.0 fillet (149.0g) | 0mg (26%) | 627 |
| wheat bran | per 1.0 cup (58.0g) | 0mg (26%) | 487 |
| corn grain, yellow | per 1.0 cup (166.0g) | 0mg (26%) | 2361 |
| natto | per 1.0 cup (175.0g) | 0mg (26%) | 1444 |
| rye flour | per 1.0 cup (128.0g) | 0mg (25%) | 1683 |
| mozzarella | per 1.0 cup (86.0g) | 0mg (24%) | 1077 |
| mussel | per 1.0 cup (150.0g) | 0mg (24%) | 532 |
| sunflower seeds | per 1.0 cup (128.0g) | 0mg (24%) | 2885 |
| lamb chop | per 3.0 oz (85.0g) | 0mg (24%) | 822 |
| turkey heart | per 1.0 heart (20.0g) | 0mg (24%) | 147 |
| rib eye fillet | per 1.0 fillet (135.0g) | 0mg (24%) | 1135 |
| passion fruit | per 1.0 cup (236.0g) | 0mg (24%) | 970 |
| pine nuts | per 1.0 cup (135.0g) | 0mg (24%) | 3854 |
| elk | per 1.0 patty (95.0g) | 0mg (23%) | 784 |
| raisins | per 1.0 cup (165.0g) | 0mg (23%) | 2114 |
| cheddar | per 1.0 cup (132.0g) | 0mg (22%) | 1018 |
| pistachio nuts | per 1.0 cup (123.0g) | 0mg (22%) | 3161 |
| cottage cheese (low fat) | per 4.0 oz (113.0g) | 0mg (22%) | 420 |
| sugar-apples, raw | per 1.0 cup (250.0g) | 0mg (22%) | 1081 |
| white mushroom | per 1.0 cup (70.0g) | 0mg (22%) | 71 |
| cashews | per 1.0 cup (129.0g) | 0mg (22%) | 3459 |
| roast beef | per 3.0 oz (85.0g) | 0mg (22%) | 863 |
| pork loin | per 3.0 oz (85.0g) | 0mg (22%) | 763 |
| pork (lean) | per 3.0 oz (85.0g) | 0mg (22%) | 826 |
| pork ribs | per 3.0 oz (85.0g) | 0mg (21%) | 1431 |
| bratwurst | per 1.0 link cooked (85.0g) | 0mg (20%) | 1410 |
| tuna | per 3.0 oz (85.0g) | 0mg (20%) | 782 |
| veal loin | per 3.0 oz (85.0g) | 0mg (20%) | 758 |
| prunes | per 1.0 cup (248.0g) | 0mg (19%) | 1391 |
| beef rib eye steak | per 3.0 oz (85.0g) | 0mg (19%) | 1108 |
| cornmeal, white | per 1.0 cup (122.0g) | 0mg (19%) | 2341 |
| cornmeal, yellow | per 1.0 cup (122.0g) | 0mg (19%) | 2341 |
| beef shortribs | per 1.0 piece (121.0g) | 0mg (19%) | 1899 |
| pork chops | per 3.0 oz (85.0g) | 0mg (19%) | 788 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 0mg (19%) | 185 |
| ricotta | per 0.5 cup (124.0g) | 0mg (19%) | 1160 |
| edamame | per 1.0 cup (155.0g) | 0mg (18%) | 1015 |
| turkey | per 3.0 oz (85.0g) | 0mg (18%) | 874 |
| lamb leg | per 3.0 oz (85.0g) | 0mg (18%) | 1242 |
| roast pork | per 3.0 oz (85.0g) | 0mg (18%) | 962 |
| whole egg | per 1.0 large (50.0g) | 0mg (18%) | 407 |
| pearled barley | per 1.0 cup (200.0g) | 0mg (18%) | 4014 |
| cream | per 1.0 cup (120.0g) | 0mg (17%) | 2351 |
| rotisserie chicken thigh | per 1.0 thigh (95.0g) | 0mg (17%) | 1072 |
| ground turkey | per 3.0 oz (85.0g) | 0mg (17%) | 1290 |
| pepperoni | per 3.0 oz (85.0g) | 0mg (17%) | 2549 |
| Noodles, egg, enriched, cooked | per 1.0 cup (160.0g) | 0mg (17%) | 1319 |
| macadamia nuts | per 1.0 cup (134.0g) | 0mg (17%) | 5762 |
| Oats | per 1.0 cup (156.0g) | 0mg (17%) | 3638 |
| rotisserie chicken thigh w. skin | per 1.0 thigh (95.0g) | 0mg (17%) | 1294 |
| top round steak | per 3.0 oz (85.0g) | 0mg (16%) | 1087 |
| sweet potato | per 1.0 cup (200.0g) | 0mg (16%) | 1104 |
| salmon | per 3.0 oz (85.0g) | 0mg (16%) | 824 |
| chicken | per 1.0 cup (140.0g) | 0mg (16%) | 1924 |
| oat bran | per 1.0 cup (94.0g) | 0mg (16%) | 1454 |
| raisins | per 1.0 cup (165.0g) | 0mg (16%) | 3110 |
| lamb shank | per 3.0 oz (85.0g) | 0mg (16%) | 1057 |
| yeast extract spread | per 1.0 tsp (6.0g) | 1mg (81%) | 14 |
| lamb liver | per 3.0 oz (85.0g) | 4mg (345%) | 41 |
| beef liver | per 1.0 slice (81.0g) | 3mg (213%) | 66 |
| beef kidney | per 3.0 oz (85.0g) | 3mg (193%) | 69 |
| white mushroom | per 1.0 cup, pieces or slices (70.0g) | 0mg (22%) | 71 |
| veal liver | per 1.0 slice (80.0g) | 2mg (176%) | 87 |
| turkey liver | per 1.0 liver cooked (53.0g) | 1mg (110%) | 91 |
| portabella mushrooms | per 1.0 cup sliced (121.0g) | 0mg (38%) | 94 |
| lamb kidney | per 3.0 oz (85.0g) | 1mg (100%) | 95 |
| chicken liver | per 1.0 liver (44.0g) | 1mg (78%) | 97 |
| pork liver | per 3.0 oz (85.0g) | 2mg (144%) | 98 |
| seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (9%) | 102 |
| watercress | per 1.0 cup, chopped (34.0g) | 0mg (3%) | 119 |
| spinach | per 1.0 cup (180.0g) | 0mg (33%) | 127 |
| beet greens | per 1.0 cup (38.0g) | 0mg (6%) | 130 |
| turkey heart | per 1.0 heart (20.0g) | 0mg (24%) | 147 |
| egg white | per 1.0 large (33.0g) | 0mg (11%) | 154 |
| coriander | per 0.3 cup (4.0g) | 0mg (0%) | 185 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 0mg (19%) | 185 |
| amaranth leaves | per 1.0 cup (132.0g) | 0mg (14%) | 204 |
| asparagus | per 0.5 cup (90.0g) | 0mg (10%) | 206 |
| zucchini | per 1.0 cup, chopped (124.0g) | 0mg (9%) | 235 |
| beef heart | per 3.0 oz (85.0g) | 1mg (64%) | 237 |
| alfalfa | per 1.0 cup (33.0g) | 0mg (3%) | 237 |
| mung beans | per 1.0 cup (124.0g) | 0mg (10%) | 242 |
| lettuce | per 1.0 cup shredded (36.0g) | 0mg (2%) | 244 |
| chinese cabbage | per 1.0 cup, shredded (170.0g) | 0mg (8%) | 248 |
| lamb heart | per 3.0 oz (85.0g) | 1mg (55%) | 250 |
| fish roe | per 1.0 tbsp (14.0g) | 0mg (8%) | 251 |
| seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (2%) | 254 |
| liver sausage | per 3.0 oz (85.0g) | 1mg (105%) | 269 |
| cucumber | per 1.0 spear, small (35.0g) | 0mg (2%) | 274 |
| pickles | per 1.0 spear, small (35.0g) | 0mg (2%) | 274 |
| chard | per 1.0 cup (36.0g) | 0mg (2%) | 274 |
| endive | per 0.5 cup, chopped (25.0g) | 0mg (1%) | 295 |
| chicory greens | per 1.0 cup, chopped (29.0g) | 0mg (2%) | 299 |
| mustard greens | per 1.0 cup, chopped (56.0g) | 0mg (5%) | 319 |
| pumpkin | per 1.0 cup, mashed (245.0g) | 0mg (15%) | 333 |
| celery | per 1.0 cup, diced (150.0g) | 0mg (8%) | 334 |
| chives | per 1.0 tbsp chopped (3.0g) | 0mg (0%) | 339 |
| broccoli | per 0.5 cup, chopped (78.0g) | 0mg (7%) | 370 |
| seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 373 |
| arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 378 |
| snap beans | per 0.5 cup (120.0g) | 0mg (5%) | 382 |
| escarole | per 1.0 cup (150.0g) | 0mg (7%) | 398 |
| collards | per 1.0 cup, chopped (190.0g) | 0mg (15%) | 405 |
| whole egg | per 1.0 large (50.0g) | 0mg (18%) | 407 |
| feta cheese | per 1.0 cup, crumbled (150.0g) | 1mg (97%) | 407 |
| greek yogurt (low fat) | per 1.0 container (7 oz) (200.0g) | 0mg (36%) | 407 |
| liverwurst | per 1.0 slice (2-1/2" dia x 1/4" thick) (18.0g) | 0mg (14%) | 411 |
| veal | per 3.0 oz (85.0g) | 0mg (31%) | 418 |
| cottage cheese (low fat) | per 4.0 oz (113.0g) | 0mg (22%) | 420 |
| coconut water | per 1.0 cup (240.0g) | 0mg (11%) | 433 |
| red peppers | per 1.0 cup, chopped (149.0g) | 0mg (10%) | 474 |
| parsley | per 1.0 cup chopped (60.0g) | 0mg (5%) | 478 |
| brussel sprouts | per 1.0 cup (155.0g) | 0mg (13%) | 483 |
| wheat bran | per 1.0 cup (58.0g) | 0mg (26%) | 487 |
| pork shoulder | per 3.0 oz (85.0g) | 0mg (28%) | 488 |
| bison | per 1.0 serving ( 3 oz ) (85.0g) | 0mg (29%) | 497 |
| non-fat yogurt | per 1.0 cup (8 fl oz) (245.0g) | 0mg (38%) | 507 |
| turnip greens | per 1.0 cup (164.0g) | 0mg (9%) | 509 |
| cream cheese (low fat) | per 1.0 tbsp (18.0g) | 0mg (4%) | 515 |
| milk (full fat) | per 1.0 cup (244.0g) | 0mg (30%) | 517 |
| kale | per 1.0 cup, chopped (130.0g) | 0mg (7%) | 520 |
| okra | per 0.5 cup slices (80.0g) | 0mg (3%) | 520 |
| onions | per 1.0 cup, chopped (100.0g) | 0mg (6%) | 520 |
| lamb lungs | per 1.0 oz (28.4g) | 0mg (5%) | 521 |
| leg ham | per 3.0 oz (85.0g) | 0mg (27%) | 526 |
| mussel | per 1.0 cup (150.0g) | 0mg (24%) | 532 |
| radishes | per 1.0 cup slices (116.0g) | 0mg (3%) | 533 |
| cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 0mg (5%) | 542 |
| caviar | per 1.0 tbsp (16.0g) | 0mg (8%) | 554 |
| mulberries | per 1.0 cup (140.0g) | 0mg (11%) | 553 |
| ground pork | per 3.0 oz grilled patties (85.0g) | 0mg (28%) | 553 |
| turkey gizzard | per 1.0 gizzard cooked (45.0g) | 0mg (12%) | 564 |
| summer squash | per 1.0 cup sliced (127.0g) | 0mg (4%) | 602 |
| mozzarella (non fat) | per 1.0 cup, shredded (113.0g) | 0mg (26%) | 611 |
| rockfish | per 1.0 fillet (149.0g) | 0mg (26%) | 627 |
| red cabbage | per 1.0 leaf (22.0g) | 0mg (1%) | 628 |
| sour cream (fat free) | per 1.0 tablespoon (12.0g) | 0mg (1%) | 641 |
| pollock | per 1.0 fillet (60.0g) | 0mg (10%) | 647 |
| banana pepper | per 1.0 cup (124.0g) | 0mg (5%) | 650 |
| peas | per 1.0 cup, chopped (98.0g) | 0mg (6%) | 683 |
| liver pate | per 1.0 tbsp (13.0g) | 0mg (6%) | 691 |
| roast ham | per 1.0 cup (140.0g) | 0mg (36%) | 701 |
| lean pastrami | per 1.0 serving 6 slices (57.0g) | 0mg (7%) | 726 |
| oysters | per 3.0 oz (85.0g) | 0mg (12%) | 737 |
| anchovy | per 1.0 oz, boneless (28.4g) | 0mg (8%) | 752 |
| veal loin | per 3.0 oz (85.0g) | 0mg (20%) | 758 |
| pork loin | per 3.0 oz (85.0g) | 0mg (22%) | 763 |
| pork ribs | per 1.0 rack (122.0g) | 0mg (34%) | 765 |
| chayote | per 1.0 cup (1" pieces) (160.0g) | 0mg (5%) | 780 |
| tuna | per 3.0 oz (85.0g) | 0mg (20%) | 782 |
| elk | per 1.0 patty ( yield from 104.1 g raw meat ) (95.0g) | 0mg (23%) | 784 |
| pork chops | per 3.0 oz (85.0g) | 0mg (19%) | 788 |
| cabbage | per 0.5 cup, shredded (75.0g) | 0mg (2%) | 787 |
| catsup | per 1.0 tbsp (17.0g) | 0mg (2%) | 791 |
| camembert | per 1.0 oz (28.4g) | 0mg (11%) | 799 |
| ham | per 1.0 oz boneless (28.4g) | 0mg (5%) | 814 |
| porterhouse steak (fat trimmed) | per 3.0 oz (85.0g) | 0mg (15%) | 820 |
| salmon | per 3.0 oz (85.0g) | 0mg (16%) | 824 |