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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
MALES
1.1 mg
FEMALES
1.4 mg
PREGNANT
1.6 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 (lean) per 3.0 oz (85.0g) 0mg (22%) 826
pork loin per 3.0 oz (85.0g) 0mg (22%) 763
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

Recipes High In Vitamin B2 (Riboflavin)