Foods High in Riboflavin

Overview

These 50 foods have the highest Riboflavin content per 100g serving. The top-ranked food, Yeast extract spread, provides 17.5 mg (1,346% of the Daily Value).

The FDA recommends 1 mg of Riboflavin daily. Foods on this list average 3.7 mg per 100g (281% DV).

#1 Food

17.5

mg per 100g

Daily Value

Foods Listed

ranked by Riboflavin

Full Rankings

#	Food	Riboflavin	% DV	Calories	Info
1	Yeast extract spread	17.5 mg	1,346%	185	17.5 mg 1,346% DV 185 cal
2	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	7.3 mg	561%	390	7.3 mg 561% DV 390 cal
3	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	6.8 mg	523%	227	6.8 mg 523% DV 227 cal
4	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	6.8 mg	523%	217	6.8 mg 523% DV 217 cal
5	Lamb, New Zealand, imported, liver, cooked, soaked and fried	5.3 mg	405%	168	5.3 mg 405% DV 168 cal
6	Lamb, variety meats and by-products, liver, cooked, pan-fried	4.6 mg	353%	238	4.6 mg 353% DV 238 cal
7	Babyfood, cereal, high protein, with apple and orange, dry	4.3 mg	333%	374	4.3 mg 333% DV 374 cal
8	Lamb, New Zealand, imported, liver, raw	4.2 mg	324%	136	4.2 mg 324% DV 136 cal
9	Moose, liver, braised (Alaska Native)	4.1 mg	315%	155	4.1 mg 315% DV 155 cal
10	Lamb, variety meats and by-products, liver, cooked, braised	4.0 mg	310%	220	4.0 mg 310% DV 220 cal
11	Leavening agents, yeast, baker's, active dry	4.0 mg	308%	325	4.0 mg 308% DV 325 cal
12	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	3.8 mg	296%	381	3.8 mg 296% DV 381 cal
13	Babyfood, cereal, rice, with bananas, dry	3.8 mg	292%	404	3.8 mg 292% DV 404 cal
14	Egg, white, dried, stabilized, glucose reduced	3.7 mg	285%	357	3.7 mg 285% DV 357 cal
15	Seaweed, spirulina, dried	3.7 mg	282%	290	3.7 mg 282% DV 290 cal
16	Lamb, variety meats and by-products, liver, raw	3.6 mg	279%	139	3.6 mg 279% DV 139 cal
17	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate	3.6 mg	276%	153	3.6 mg 276% DV 153 cal
18	Babyfood, cereal, mixed, with bananas, dry	3.6 mg	274%	391	3.6 mg 274% DV 391 cal
19	Beef, variety meats and by-products, liver, cooked, braised	3.4 mg	263%	191	3.4 mg 263% DV 191 cal
20	Beef, variety meats and by-products, liver, cooked, pan-fried	3.4 mg	263%	175	3.4 mg 263% DV 175 cal
21	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	3.3 mg	257%	386	3.3 mg 257% DV 386 cal
22	Babyfood, cookies	3.2 mg	248%	433	3.2 mg 248% DV 433 cal
23	Peppers, pasilla, dried	3.2 mg	246%	345	3.2 mg 246% DV 345 cal
24	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	3.1 mg	238%	396	3.1 mg 238% DV 396 cal
25	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	3.1 mg	238%	422	3.1 mg 238% DV 422 cal
26	Veal, variety meats and by-products, liver, cooked, pan-fried	3.1 mg	235%	193	3.1 mg 235% DV 193 cal
27	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	3.0 mg	234%	150	3.0 mg 234% DV 150 cal
28	Pork, fresh, variety meats and by-products, liver, raw	3.0 mg	231%	134	3.0 mg 231% DV 134 cal
29	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	3.0 mg	231%	403	3.0 mg 231% DV 403 cal
30	Beef, variety meats and by-products, kidneys, cooked, simmered	3.0 mg	228%	158	3.0 mg 228% DV 158 cal
31	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	2.9 mg	227%	157	2.9 mg 227% DV 157 cal
32	Veal, variety meats and by-products, liver, cooked, braised	2.9 mg	220%	192	2.9 mg 220% DV 192 cal
33	Babyfood, cereal, oatmeal, with honey, dry	2.8 mg	219%	391	2.8 mg 219% DV 391 cal
34	Beef, variety meats and by-products, kidneys, raw	2.8 mg	218%	99	2.8 mg 218% DV 99 cal
35	Beef, variety meats and by-products, liver, raw	2.8 mg	212%	135	2.8 mg 212% DV 135 cal
36	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	2.7 mg	211%	385	2.7 mg 211% DV 385 cal
37	Turkey, all classes, liver, cooked, simmered	2.7 mg	207%	189	2.7 mg 207% DV 189 cal
38	Egg, white, dried	2.5 mg	195%	382	2.5 mg 195% DV 382 cal
39	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	2.5 mg	193%	404	2.5 mg 193% DV 404 cal
40	Veal, variety meats and by-products, liver, raw	2.4 mg	188%	140	2.4 mg 188% DV 140 cal
41	Spices, parsley, dried	2.4 mg	183%	292	2.4 mg 183% DV 292 cal
42	Beef, New Zealand, imported, variety meats and by-products, liver, raw	2.3 mg	181%	133	2.3 mg 181% DV 133 cal
43	Egg, white, dried, powder, stabilized, glucose reduced	2.3 mg	178%	376	2.3 mg 178% DV 376 cal
44	Chicken, liver, all classes, cooked, pan-fried	2.3 mg	178%	172	2.3 mg 178% DV 172 cal
45	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	2.3 mg	174%	344	2.3 mg 174% DV 344 cal
46	Parsley, freeze-dried	2.3 mg	174%	271	2.3 mg 174% DV 271 cal
47	Peppers, ancho, dried	2.3 mg	173%	281	2.3 mg 173% DV 281 cal
48	Turkey, all classes, liver, raw	2.2 mg	173%	128	2.2 mg 173% DV 128 cal
49	Lamb, variety meats and by-products, kidneys, raw	2.2 mg	172%	97	2.2 mg 172% DV 97 cal
50	Liver cheese, pork	2.2 mg	171%	304	2.2 mg 171% DV 304 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Riboflavin?

Yeast extract spread has the highest Riboflavin content at 17.5 mg per 100g, which is 1,346% of the Daily Value.

How much Riboflavin do I need daily?

The FDA Daily Value for Riboflavin is 1 mg. The top foods on this list provide 281% of that in just 100g.

What are good sources of Riboflavin?

The best sources include Yeast extract spread, Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes, and Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie. All provide significant amounts per 100g serving.