Foods high in Riboflavin (B2)
Riboflavin (vitamin B2) is a water-soluble B vitamin found in dairy, eggs, meat and enriched grains.
The Daily Value is 1.3 mg. The list ranks generic foods by Riboflavin (B2) per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | Yeast extract spread Vegetables and Vegetable Products | 17.5 mg | 1,346% | 1.1 mg 1 tsp |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals | 7.3 mg | 561% | 2.1 mg 1 serving (NLEA serving size = 0.75 cup) |
| 3 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder Beverages | 6.8 mg | 523% | 0.17 mg 1 portion, amount of dry mix to make 8 fl oz prepared |
| 4 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie Beverages | 6.8 mg | 523% | 0.14 mg 1 tsp |
| 5 | Lamb, New Zealand, imported, liver, cooked, soaked and fried Lamb, Veal, and Game Products | 5.3 mg | 405% | 4.5 mg 3 oz |
| 6 | Lamb, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products | 4.6 mg | 353% | 14.8 mg 1 unit, cooked (yield from 1 lb raw meat) |
| 7 | Babyfood, cereal, high protein, with apple and orange, dry Baby Foods | 4.3 mg | 333% | 0.1 mg 1 tbsp |
| 8 | Lamb, New Zealand, imported, liver, raw Lamb, Veal, and Game Products | 4.2 mg | 324% | 4.8 mg 4 oz |
| 9 | Moose, liver, braised (Alaska Native) American Indian/Alaska Native Foods | 4.1 mg | 315% | n/a |
| 10 | Lamb, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products | 4 mg | 310% | 13.5 mg 1 unit, cooked (yield from 1 lb raw meat) |
| 11 | Leavening agents, yeast, baker's, active dry Baked Products | 4 mg | 308% | 0.48 mg 1 tbsp |
| 12 | Yeast Not included in a food category | 4 mg | 308% | 0.48 mg 1 tablespoon |
| 13 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar Snacks | 3.8 mg | 296% | 2.1 mg 1 bar |
| 14 | Babyfood, cereal, rice, with bananas, dry Baby Foods | 3.8 mg | 292% | 0.095 mg 1 tbsp |
| 15 | Egg, white, dried, stabilized, glucose reduced Dairy and Egg Products | 3.7 mg | 285% | 0.26 mg 1 tbsp |
| 16 | Seaweed, spirulina, dried Vegetables and Vegetable Products | 3.7 mg | 282% | 0.26 mg 1 tablespoon |
| 17 | Lamb, variety meats and by-products, liver, raw Lamb, Veal, and Game Products | 3.6 mg | 279% | 1 mg 1 oz |
| 18 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate Beverages | 3.6 mg | 276% | 1.3 mg 1 fl oz |
| 19 | Babyfood, cereal, mixed, with bananas, dry Baby Foods | 3.6 mg | 274% | 0.089 mg 1 tbsp |
| 20 | Beef, variety meats and by-products, liver, cooked, braised Beef Products | 3.4 mg | 263% | 2.3 mg 1 slice |
| 21 | Beef, variety meats and by-products, liver, cooked, pan-fried Beef Products | 3.4 mg | 263% | 2.8 mg 1 slice |
| 22 | Liver, beef Liver and organ meats | 3.4 mg | 262% | 0.68 mg 1 oz yields |
| 23 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors Snacks | 3.3 mg | 257% | 1.5 mg 1 bar |
| 24 | Cereal, O's, multigrain Ready-to-eat cereal, lower sugar (=<21.2g/100g) | 3.3 mg | 252% | 0.98 mg 1 cup |
| 25 | Babyfood, cookies Baby Foods | 3.2 mg | 248% | 0.92 mg 1 oz |
| 26 | Peppers, pasilla, dried Vegetables and Vegetable Products | 3.2 mg | 246% | 0.22 mg 1 pepper |
| 27 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar Snacks | 3.1 mg | 238% | 1.7 mg 1 bar |
| 28 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR Snacks | 3.1 mg | 238% | 1.7 mg 1 bar |
| 29 | Veal, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products | 3.1 mg | 235% | 2.1 mg 1 slice |
| 30 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled Beef Products | 3 mg | 234% | 2.6 mg 3 oz |
| 31 | Pork, fresh, variety meats and by-products, liver, raw Pork Products | 3 mg | 231% | 0.85 mg 1 oz |
| 32 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE Snacks | 3 mg | 231% | 1.4 mg 1 bar |
| 33 | Beef, variety meats and by-products, kidneys, cooked, simmered Beef Products | 3 mg | 228% | 2.5 mg 3 oz |
| 34 | Kidney Liver and organ meats | 3 mg | 227% | 0.59 mg 1 oz yields |
| 35 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled Beef Products | 2.9 mg | 227% | 2.5 mg 3 oz |
| 36 | Veal, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products | 2.9 mg | 220% | 2.3 mg 1 slice |
| 37 | Babyfood, cereal, oatmeal, with honey, dry Baby Foods | 2.8 mg | 219% | 0.068 mg 1 tbsp |
| 38 | Beef, variety meats and by-products, kidneys, raw Beef Products | 2.8 mg | 218% | 0.81 mg 1 oz |
| 39 | Beef, variety meats and by-products, liver, raw Beef Products | 2.8 mg | 212% | 3.1 mg 4 oz |
| 40 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS Breakfast Cereals | 2.7 mg | 211% | 0.85 mg 1 cup (1 NLEA serving) |
| 41 | Turkey, all classes, liver, cooked, simmered Poultry Products | 2.7 mg | 207% | 1.4 mg 1 liver cooked |
| 42 | Egg, white, dried Dairy and Egg Products | 2.5 mg | 195% | 0.71 mg 1 oz |
| 43 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Breakfast Cereals | 2.5 mg | 193% | 0.68 mg 0.75 cup |
| 44 | Veal, variety meats and by-products, liver, raw Lamb, Veal, and Game Products | 2.4 mg | 188% | 11.1 mg 1 lb |
| 45 | Spices, parsley, dried Spices and Herbs | 2.4 mg | 183% | 0.038 mg 1 tbsp |
| 46 | Beef, New Zealand, imported, variety meats and by-products, liver, raw Beef Products | 2.3 mg | 181% | 2.7 mg 4 oz |
| 47 | Egg, white, dried, powder, stabilized, glucose reduced Dairy and Egg Products | 2.3 mg | 178% | 0.16 mg 1 tbsp |
| 48 | Chicken, liver, all classes, cooked, pan-fried Poultry Products | 2.3 mg | 178% | 1 mg 1 liver |
| 49 | Baby Toddler puffs, vegetable Baby food: snacks and sweets | 2.3 mg | 175% | 0.34 mg 1 cup |
| 50 | Baby Toddler puffs, fruit Baby food: snacks and sweets | 2.3 mg | 175% | 0.34 mg 1 cup |
| 51 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon Baby Foods | 2.3 mg | 174% | 0.16 mg 0 cup |
| 52 | Parsley, freeze-dried Vegetables and Vegetable Products | 2.3 mg | 174% | 0.009 mg 1 tbsp |
| 53 | Peppers, ancho, dried Vegetables and Vegetable Products | 2.3 mg | 173% | 0.38 mg 1 pepper |
| 54 | Turkey, all classes, liver, raw Poultry Products | 2.2 mg | 173% | 1.8 mg 1 raw liver |
| 55 | Lamb, variety meats and by-products, kidneys, raw Lamb, Veal, and Game Products | 2.2 mg | 172% | 0.64 mg 1 oz |
| 56 | Liver cheese, pork Sausages and Luncheon Meats | 2.2 mg | 171% | 0.63 mg 1 oz |
| 57 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron Baby Foods | 2.2 mg | 171% | 0.4 mg 4 tbsp |
| 58 | Whey, sweet, dry Not included in a food category | 2.2 mg | 170% | 0.17 mg 1 tablespoon |
| 59 | Whey, sweet, dried Dairy and Egg Products | 2.2 mg | 170% | 0.17 mg 1 tbsp |
| 60 | Pork, fresh, variety meats and by-products, liver, cooked, braised Pork Products | 2.2 mg | 169% | 1.9 mg 3 oz |
| 61 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Breakfast Cereals | 2.2 mg | 167% | 0.59 mg 0.75 cup (1 NLEA serving) |
| 62 | Egg, white, dried, flakes, stabilized, glucose reduced Dairy and Egg Products | 2.2 mg | 166% | 0.61 mg 1 oz |
| 63 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush Snacks | 2.1 mg | 163% | 1.7 mg 1 bar |
| 64 | Beverages, nutritional shake mix, high protein, powder Beverages | 2.1 mg | 163% | 0.21 mg 1 tbsp |
| 65 | Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders | 2.1 mg | 163% | 0.27 mg 1 scoop |
| 66 | Nutritional powder mix, high protein, NFS Protein and nutritional powders | 2.1 mg | 163% | 0.89 mg 1 packet D.E.L.T.A |
| 67 | Nutrition bar (Snickers Marathon Protein Bar) Nutrition bars | 2.1 mg | 163% | 1.7 mg 1 bar |
| 68 | Beef, New Zealand, imported, variety meats and by-products, kidney, raw Beef Products | 2.1 mg | 163% | 2.4 mg 4 oz |
| 69 | Liver, beef or calves, and onions Meat mixed dishes | 2.1 mg | 162% | 3 mg 1 slice with onions |
| 70 | Lamb, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products | 2.1 mg | 159% | 5.3 mg 1 unit, cooked (yield from 1 lb raw meat) |
| 71 | Cereal or granola bar (Kellogg's Nutri-Grain Yogurt Bar) Cereal bars | 2.1 mg | 159% | 0.77 mg 1 Nutri-Grain Bar |
| 72 | Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar) Cereal bars | 2.1 mg | 159% | 0.77 mg 1 Nutri-Grain Bar |
| 73 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit Snacks | 2.1 mg | 159% | 0.76 mg 1 bar |
| 74 | Whey, acid, dried Dairy and Egg Products | 2.1 mg | 158% | 0.06 mg 1 tbsp |
| 75 | Cereals ready-to-eat, RALSTON Crispy Hexagons Breakfast Cereals | 2.1 mg | 158% | 0.6 mg 1 cup (1 NLEA serving) |
| 76 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal Breakfast Cereals | 2 mg | 157% | 0.65 mg 1 cup (1 NLEA serving) |
| 77 | Nutritional powder mix, protein, NFS Protein and nutritional powders | 2 mg | 155% | 0.31 mg 1 tablespoon |
| 78 | Nutritional powder mix, whey based, NFS Protein and nutritional powders | 2 mg | 155% | 0.26 mg 1 tablespoon |
| 79 | Beverages, Protein powder whey based Beverages | 2 mg | 155% | 0.65 mg 0.33 cup |
| 80 | Chicken, liver, all classes, cooked, simmered Poultry Products | 2 mg | 153% | 0.88 mg 1 liver |
| 81 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals | 2 mg | 153% | 0.6 mg 0.75 cup (1 NLEA serving) |
| 82 | Veal, variety meats and by-products, kidneys, cooked, braised Lamb, Veal, and Game Products | 2 mg | 153% | 3.7 mg 1 unit, cooked (yield from 1 lb raw meat) |
| 83 | Egg, whole, dried Dairy and Egg Products | 2 mg | 152% | 0.099 mg 1 tbsp |
| 84 | Seaweed, dried Not included in a food category | 2 mg | 150% | 0.29 mg 1 cup |
| 85 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder Beverages | 1.9 mg | 149% | 0.41 mg 1 packet (.75 oz) |
| 86 | Nutrition bar (PowerBar) Nutrition bars | 1.9 mg | 148% | 1.3 mg 1 bar |
| 87 | Formulated bar, POWER BAR, chocolate Snacks | 1.9 mg | 148% | 1.3 mg 1 bar |
| 88 | Walrus, liver, raw (Alaska Native) American Indian/Alaska Native Foods | 1.9 mg | 147% | n/a |
| 89 | Baby Toddler snack, NFS Baby food: snacks and sweets | 1.9 mg | 146% | 0.019 mg 1 piece |
| 90 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut Snacks | 1.9 mg | 146% | 1 mg 1 bar |
| 91 | Veal, variety meats and by-products, kidneys, raw Lamb, Veal, and Game Products | 1.9 mg | 146% | 0.54 mg 1 oz |
| 92 | Nutrition bar (Slim Fast Original Meal Bar) Nutrition bars | 1.9 mg | 146% | 1.1 mg 1 bar |
| 93 | Nutrition bar (South Beach Living Meal Bar) Nutrition bars | 1.9 mg | 146% | 0.95 mg 1 bar |
| 94 | Babyfood, cereal, rice with pears and apple, dry, instant fortified Baby Foods | 1.9 mg | 145% | 0.28 mg 1 serving |
| 95 | Liver, chicken Liver and organ meats | 1.9 mg | 142% | 0.37 mg 1 oz yields |
| 96 | Cereals ready-to-eat, QUAKER, Christmas Crunch Breakfast Cereals | 1.8 mg | 142% | 0.48 mg 0.75 cup (1 NLEA serving) |
| 97 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH Breakfast Cereals | 1.8 mg | 140% | 0.49 mg 0.75 cup (1 NLEA serving) |
| 98 | Baby Toddler cookie Baby food: snacks and sweets | 1.8 mg | 139% | 1.1 mg 1 cup |
| 99 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch Breakfast Cereals | 1.8 mg | 138% | 0.47 mg 0.75 cup (1 NLEA serving) |
| 100 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES Breakfast Cereals | 1.8 mg | 138% | 0.47 mg 0.75 cup (1 NLEA serving) |
General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.