Foods high in Riboflavin (B2) (USDA Foundation)

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 164 foods

#	Food	Category	Per 100 g	% DV
51	Mushroom, king oyster	Vegetables and Vegetable Products	0.24 mg	19%
52	Yogurt, plain, whole milk	Dairy and Egg Products	0.24 mg	19%
53	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	0.24 mg	19%
54	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	0.24 mg	19%
55	Bread, white, commercially prepared	Baked Products	0.24 mg	18%
56	Mushroom, enoki	Vegetables and Vegetable Products	0.24 mg	18%
57	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	0.23 mg	18%
58	Cheese, dry white, queso seco	Dairy and Egg Products	0.23 mg	18%
59	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	0.23 mg	18%
60	Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw	Beef Products	0.23 mg	18%
61	Cheese, dry white, queso seco	Dairy and Egg Products	0.23 mg	18%
62	Cookies, oatmeal, soft, with raisins	Baked Products	0.22 mg	17%
63	Mushrooms, shiitake	Vegetables and Vegetable Products	0.22 mg	17%
64	Mushroom, beech	Vegetables and Vegetable Products	0.21 mg	16%
65	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	0.20 mg	16%
66	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Beef Products	0.20 mg	16%
67	Buttermilk, low fat	Dairy and Egg Products	0.20 mg	15%
68	Spinach, baby	Vegetables and Vegetable Products	0.19 mg	15%
69	Spinach, baby	Vegetables and Vegetable Products	0.19 mg	15%
70	Spinach, mature	Vegetables and Vegetable Products	0.19 mg	15%
71	Spinach, mature	Vegetables and Vegetable Products	0.19 mg	15%
72	Peanut butter, smooth style, with salt	Legumes and Legume Products	0.19 mg	15%
73	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	Poultry Products	0.19 mg	14%
74	Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	0.18 mg	14%
75	Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	0.18 mg	14%
76	Chicken, broilers or fryers, drumstick, meat only, cooked, braised	Poultry Products	0.18 mg	14%
77	Buckwheat, whole grain	Cereal Grains and Pasta	0.18 mg	14%
78	Flour, amaranth	Cereal Grains and Pasta	0.17 mg	13%
79	Flour, rye	Cereal Grains and Pasta	0.17 mg	13%
80	Bread, whole-wheat, commercially prepared	Baked Products	0.17 mg	13%
81	Flour, oat, whole grain	Cereal Grains and Pasta	0.16 mg	12%
82	Flour, buckwheat	Cereal Grains and Pasta	0.16 mg	12%
83	Frankfurter, beef, unheated	Sausages and Luncheon Meats	0.15 mg	12%
84	Flour, sorghum	Cereal Grains and Pasta	0.15 mg	12%
85	Flour, barley	Cereal Grains and Pasta	0.15 mg	11%
86	Flour, spelt, whole grain	Cereal Grains and Pasta	0.14 mg	11%
87	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.14 mg	11%
88	Beet greens, raw	Vegetables and Vegetable Products	0.14 mg	11%
89	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.14 mg	11%
90	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	11%
91	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.14 mg	11%
92	Milk, whole, 3.25% milkfat, with added vitamin D	Dairy and Egg Products	0.14 mg	11%
93	Milk, whole, 3.25% milkfat, with added vitamin D	Dairy and Egg Products	0.14 mg	11%
94	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.14 mg	11%
95	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.14 mg	11%
96	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.14 mg	11%
97	Millet, whole grain	Cereal Grains and Pasta	0.14 mg	10%
98	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	0.13 mg	10%
99	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	0.13 mg	10%
100	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.13 mg	10%

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Foods high in Riboflavin (B2) (USDA Foundation)

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