Foods high in Riboflavin (B2)

Riboflavin in food exists in bound and free forms. Your small intestine absorbs the free form readily, but extracting it from bound molecules, especially in plants, takes work your digestive system may not complete. The ranking below shows total riboflavin content, which can overstate what your body actually takes in.

Animal products and fortified cereals concentrate riboflavin. If you rely on whole grains and legumes as your main sources, check whether they are fortified. Whole versions of these foods typically contain less absorbable riboflavin than refined and enriched varieties.

FDA daily value: 1.3 mg

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Showing 51–100 of 12,496 foods

#	Food	Category	Per 100 g	% DV	Source
51	Veal, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	3.06 mg	235%	USDA_SR
52	Veal, liver, pan-fried	Lamb, Veal and Game	3.06 mg	235%	CNF
53	Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled	Beef Products	3.04 mg	234%	USDA_SR
54	Pork, fresh, variety meats and by-products, liver, raw	Pork Products	3.00 mg	231%	USDA_SR
55	Pork, liver, raw	Pork Products	3.00 mg	231%	CNF
56	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	3.00 mg	231%	USDA_SR
57	Babyfood, cereal, barley, with milk powder, dry	Babyfoods	3.00 mg	231%	CNF
58	Beef, variety meats and by-products, kidneys, cooked, simmered	Beef Products	2.97 mg	228%	USDA_SR
59	Beef, kidney, simmered	Beef Products	2.97 mg	228%	CNF
60	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	Beef Products	2.94 mg	227%	USDA_SR
61	Veal, variety meats and by-products, liver, cooked, braised	Lamb, Veal, and Game Products	2.86 mg	220%	USDA_SR
62	Veal, liver, braised	Lamb, Veal and Game	2.86 mg	220%	CNF
63	Babyfood, cereal, oatmeal, with honey, dry	Baby Foods	2.84 mg	219%	USDA_SR
64	Beef, variety meats and by-products, kidneys, raw	Beef Products	2.84 mg	218%	USDA_SR
65	Beef, kidneys, raw	Beef Products	2.84 mg	218%	CNF
66	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	2.78 mg	214%	CNF
67	Babyfood, cereal, oat, with milk powder, dry	Babyfoods	2.76 mg	212%	CNF
68	Beef, variety meats and by-products, liver, raw	Beef Products	2.75 mg	212%	USDA_SR
69	Beef, liver, raw	Beef Products	2.75 mg	212%	CNF
70	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	2.75 mg	212%	CNF
71	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	2.74 mg	211%	USDA_SR
72	Cereal, ready to eat, Corn Flakes: Frosted, Compliments	Breakfast cereals	2.72 mg	209%	CNF
73	Babyfood, cereal, oat, dry	Babyfoods	2.71 mg	209%	CNF
74	Turkey, all classes, liver, cooked, simmered	Poultry Products	2.69 mg	207%	USDA_SR
75	Turkey, all classes, liver, simmered	Poultry Products	2.69 mg	207%	CNF
76	Babyfood, cereal, mixed grain, dry	Babyfoods	2.66 mg	204%	CNF
77	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	2.63 mg	202%	CNF
78	Instant breakfast, powder	Beverages	2.60 mg	200%	CNF
79	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	2.59 mg	199%	CNF
80	Game meat, native, walrus, liver, raw	Lamb, Veal and Game	2.54 mg	195%	CNF
81	Egg, white, dried	Dairy and Egg Products	2.53 mg	195%	USDA_SR
82	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.53 mg	195%	CNF
83	Egg, chicken, white, dried	Dairy and Egg Products	2.53 mg	195%	CNF
84	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	2.51 mg	193%	USDA_SR
85	Veal, variety meats and by-products, liver, raw	Lamb, Veal, and Game Products	2.44 mg	188%	USDA_SR
86	Veal, liver, raw	Lamb, Veal and Game	2.44 mg	188%	CNF
87	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	2.40 mg	185%	CNF
88	Spices, parsley, dried	Spices and Herbs	2.38 mg	183%	USDA_SR
89	Beef, New Zealand, imported, variety meats and by-products, liver, raw	Beef Products	2.35 mg	181%	USDA_SR
90	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	2.32 mg	178%	USDA_SR
91	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	2.32 mg	178%	CNF
92	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	2.31 mg	178%	USDA_SR
93	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	2.31 mg	178%	CNF
94	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	2.27 mg	174%	USDA_SR
95	Parsley, freeze-dried	Vegetables and Vegetable Products	2.26 mg	174%	USDA_SR
96	Parsley, freeze-dried	Vegetables and Vegetable Products	2.26 mg	174%	CNF
97	Peppers, ancho, dried	Vegetables and Vegetable Products	2.25 mg	173%	USDA_SR
98	Pepper, ancho, dried	Vegetables and Vegetable Products	2.25 mg	173%	CNF
99	Turkey, all classes, liver, raw	Poultry Products	2.25 mg	173%	USDA_SR
100	Turkey, all classes, liver, raw	Poultry Products	2.25 mg	173%	CNF

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Foods high in Riboflavin (B2)

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