MicroNutritiousPrecision Food & Nutrient Analytics

Highest Riboflavin (Vitamin B2) Foods

Foods ranked by riboflavin per 100 g from USDA FoodData Central.

Riboflavin is a component of the coenzymes that release energy from fats, protein, and carbohydrates, and it also supports normal vision and skin. It degrades on exposure to light, which is why milk is commonly sold in opaque containers. Deficiency is rare in varied diets and generally appears alongside shortfalls in other B vitamins rather than on its own.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodRiboflavin per 100 g
Yeast extract spread17.5 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried5.3 mg
Lamb, variety meats and by-products, liver, cooked, pan-fried4.6 mg
Lamb, New Zealand, imported, liver, raw4.2 mg
Lamb, variety meats and by-products, liver, cooked, braised4 mg
Leavening agents, yeast, baker's, active dry4 mg
Egg, white, dried, stabilized, glucose reduced3.7 mg
Seaweed, spirulina, dried3.7 mg
Lamb, variety meats and by-products, liver, raw3.6 mg
Beef, variety meats and by-products, liver, cooked, braised3.4 mg
Beef, variety meats and by-products, liver, cooked, pan-fried3.4 mg
Peppers, pasilla, dried3.2 mg
Veal, variety meats and by-products, liver, cooked, pan-fried3.1 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled3 mg
Pork, fresh, variety meats and by-products, liver, raw3 mg
Beef, variety meats and by-products, kidneys, cooked, simmered3 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled2.9 mg
Veal, variety meats and by-products, liver, cooked, braised2.9 mg
Beef, variety meats and by-products, kidneys, raw2.8 mg
Beef, variety meats and by-products, liver, raw2.8 mg
Turkey, all classes, liver, cooked, simmered2.7 mg
Veal, variety meats and by-products, liver, raw2.4 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw2.4 mg
Egg, white, dried, powder, stabilized, glucose reduced2.3 mg
Chicken, liver, all classes, cooked, pan-fried2.3 mg
Parsley, freeze-dried2.3 mg
Peppers, ancho, dried2.3 mg
Turkey, all classes, liver, raw2.3 mg
Lamb, variety meats and by-products, kidneys, raw2.2 mg
Whey, sweet, dried2.2 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised2.2 mg
Egg, white, dried, flakes, stabilized, glucose reduced2.2 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw2.1 mg
Lamb, variety meats and by-products, kidneys, cooked, braised2.1 mg
Whey, acid, dried2.1 mg
Chicken, liver, all classes, cooked, simmered2 mg
Veal, variety meats and by-products, kidneys, cooked, braised2 mg
Veal, variety meats and by-products, kidneys, raw1.9 mg
Chicken, liver, all classes, raw1.8 mg
Egg substitute, powder1.8 mg
Milk, dry, nonfat, instant, with added vitamin A and vitamin D1.7 mg
Mollusks, cuttlefish, mixed species, cooked, moist heat1.7 mg
Pork, fresh, variety meats and by-products, heart, cooked, braised1.7 mg
Pork, fresh, variety meats and by-products, kidneys, raw1.7 mg
Milk, dry, nonfat, calcium reduced1.6 mg
Pork, fresh, variety meats and by-products, kidneys, cooked, braised1.6 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry1.6 mg
Milk, buttermilk, dried1.6 mg
Nuts, almonds, dry roasted, with salt added1.6 mg
Milk, dry, nonfat, regular, without added vitamin A and vitamin D1.6 mg
Turkey, all classes, heart, cooked, simmered1.5 mg
Turkey, whole, giblets, cooked, simmered1.5 mg
Lamb, New Zealand, imported, kidney, cooked, soaked and fried1.5 mg
Canada Goose, breast meat only, skinless, raw1.5 mg
Chicken, broilers or fryers, giblets, cooked, fried1.5 mg
Chives, freeze-dried1.5 mg
Grapes, muscadine, raw1.5 mg
Turkey, whole, giblets, raw1.4 mg
Cheese, gjetost1.4 mg
Lamb, New Zealand, imported, kidney, raw1.3 mg
Mushrooms, shiitake, dried1.3 mg
Egg, whole, dried, stabilized, glucose reduced1.2 mg
Beef, variety meats and by-products, heart, cooked, simmered1.2 mg
Milk, dry, whole, with added vitamin D1.2 mg
Nuts, almonds, dry roasted, without salt added1.2 mg
Peppers, hot chile, sun-dried1.2 mg
Peppers, sweet, red, freeze-dried1.2 mg
Protein supplement, milk based, Muscle Milk Light, powder1.2 mg
Cheese, goat, hard type1.2 mg
Lamb, variety meats and by-products, heart, cooked, braised1.2 mg
Pork, fresh, variety meats and by-products, heart, raw1.2 mg
Soy flour, full-fat, raw1.2 mg
Nuts, almonds1.1 mg
Leavening agents, yeast, baker's, compressed1.1 mg
Turkey, all classes, heart, raw1.1 mg
Chicken, capons, giblets, raw1.1 mg
Chicken, stewing, giblets, raw1.1 mg
Chicken, capons, giblets, cooked, simmered1.1 mg
Chicken, broilers or fryers, giblets, cooked, simmered1.1 mg
Chicken, stewing, giblets, cooked, simmered1.1 mg
Veal, variety meats and by-products, heart, raw1 mg
Lamb, variety meats and by-products, heart, raw1 mg
Chicken, broilers or fryers, giblets, raw1 mg
Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled1 mg
Nuts, almonds, honey roasted, unblanched1 mg
Fish, roe, mixed species, cooked, dry heat0.9 mg
Soy flour, full-fat, roasted0.9 mg
Nuts, almond butter, plain, with salt added0.9 mg
Nuts, almond butter, plain, without salt added0.9 mg
Veal, variety meats and by-products, heart, cooked, braised0.9 mg
Mollusks, cuttlefish, mixed species, raw0.9 mg
Beef, variety meats and by-products, heart, raw0.9 mg
Game meat, caribou, cooked, roasted0.9 mg
Vegetarian fillets0.9 mg
Duck, domesticated, liver, raw0.9 mg
Goose, liver, raw0.9 mg
Meat extender0.9 mg
Soybeans, mature seeds, raw0.9 mg
Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled0.9 mg
Protein supplement, milk based, Muscle Milk, powder0.9 mg