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Foods high in Riboflavin (B2)

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much riboflavin (b2) they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 1.3 mg.

Foods high in Riboflavin (B2)
FoodTypical portionIn that portionPer 100 kcal
Yeast extract spread1 tsp (6 g)1.05 mg (81% DV)9.46 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried100 g5.27 mg (405% DV)3.14 mg
Lamb, New Zealand, imported, liver, raw100 g4.21 mg (324% DV)3.1 mg
Beef, variety meats and by-products, kidneys, raw100 g2.84 mg (218% DV)2.87 mg
Grapes, muscadine, raw1 grape (6 g)0.09 mg (7% DV)2.63 mg
Lamb, variety meats and by-products, liver, raw100 g3.63 mg (279% DV)2.61 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw100 g2.12 mg (163% DV)2.43 mg
Lamb, variety meats and by-products, kidneys, raw100 g2.24 mg (172% DV)2.31 mg
Pork, fresh, variety meats and by-products, liver, raw100 g3 mg (231% DV)2.24 mg
Mushrooms, brown, italian, or crimini, raw1 cup, whole (87 g)0.43 mg (33% DV)2.23 mg
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw1 cup, whole (87 g)0.43 mg (33% DV)2.23 mg
Mushroom, crimini100 g0.52 mg (40% DV)2.18 mg
Beef, variety meats and by-products, liver, raw100 g2.75 mg (212% DV)2.04 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled100 g3.04 mg (234% DV)2.03 mg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)2.77 mg (213% DV)1.96 mg
Lamb, variety meats and by-products, liver, cooked, pan-fried100 g4.59 mg (353% DV)1.93 mg
Mushrooms, white, raw1 cup, whole (96 g)0.39 mg (30% DV)1.83 mg
Turkey, all classes, liver, raw1 raw, liver (78 g)1.75 mg (135% DV)1.75 mg
Pork, fresh, variety meats and by-products, kidneys, raw1 kidney (233 g)3.95 mg (304% DV)1.7 mg
Chicken, liver, all classes, raw1 liver (44 g)0.78 mg (60% DV)1.49 mg
Turkey, all classes, liver, cooked, simmered1 liver, cooked (53 g)1.42 mg (110% DV)1.42 mg
Chicken, liver, all classes, cooked, pan-fried1 liver (44 g)1.02 mg (78% DV)1.34 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised100 g2.2 mg (169% DV)1.33 mg
Chicken, liver, all classes, cooked, simmered1 liver (44 g)0.88 mg (67% DV)1.19 mg
Mollusks, cuttlefish, mixed species, raw100 g0.91 mg (70% DV)1.15 mg
Pork, fresh, variety meats and by-products, heart, cooked, braised1 heart (129 g)2.2 mg (169% DV)1.15 mg
Mollusks, cuttlefish, mixed species, cooked, moist heat100 g1.73 mg (133% DV)1.09 mg
Pork, fresh, variety meats and by-products, kidneys, cooked, braised1 cup (140 g)2.22 mg (171% DV)1.05 mg
Egg, white, dried, stabilized, glucose reduced1 cup, sifted (107 g)3.97 mg (305% DV)1.04 mg
Egg, white, raw, frozen, pasteurized100 g0.42 mg (33% DV)0.88 mg
Egg, white, raw, fresh1 cup (243 g)1.07 mg (82% DV)0.84 mg
Soy milk, sweetened, plain, refrigerated100 g0.33 mg (25% DV)0.81 mg
Egg substitute, liquid or frozen, fat free¼ cup (60 g)0.23 mg (18% DV)0.8 mg
Milk, chocolate, fluid, commercial, reduced fat, with added calcium1 cup (250 g)1.41 mg (109% DV)0.72 mg
SILK Light Plain, soymilk1 cup (243 g)0.51 mg (39% DV)0.72 mg
Soymilk, original and vanilla, light, with added calcium, vitamins A and D1 cup (243 g)0.49 mg (38% DV)0.67 mg
SILK Light Vanilla, soymilk1 cup (243 g)0.51 mg (39% DV)0.64 mg
SILK Unsweetened, soymilk1 cup (243 g)0.51 mg (39% DV)0.64 mg
Fish, roe, mixed species, raw1 can, (8 oz), solids and liquid (227 g)1.68 mg (129% DV)0.52 mg
Fish, roe, mixed species, cooked, dry heat100 g0.95 mg (73% DV)0.47 mg
Fish, mackerel, king, raw½ fillet (198 g)0.94 mg (72% DV)0.45 mg
Watermelon, seedless, rind only, raw100 g0.07 mg (6% DV)0.37 mg
Nuts, coconut water (liquid from coconuts)1 coconut, yields (206 g)0.12 mg (9% DV)0.3 mg
Blueberries, wild, canned, heavy syrup, drained100 g0.31 mg (24% DV)0.29 mg
Wheat bran, crude1 cup (58 g)0.34 mg (26% DV)0.27 mg
Acerola juice, raw1 cup (242 g)0.14 mg (11% DV)0.26 mg
Passion-fruit juice, purple, raw1 cup (247 g)0.32 mg (25% DV)0.26 mg
Nuts, almonds, dry roasted, with salt added1 cup, whole (135 g)2.12 mg (163% DV)0.25 mg
Corn flour, masa, enriched, white1 cup (114 g)0.92 mg (71% DV)0.22 mg
Corn flour, yellow, masa, enriched1 cup (114 g)0.92 mg (71% DV)0.22 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.