Foods high in Riboflavin (B2) (Canadian (CNF))

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 1–50 of 5,220 foods

#	Food	Category	Per 100 g	% DV
1	Yeast extract spread	Vegetables and Vegetable Products	17.50 mg	1346%
2	Drink, fruit flavour, powder, low calorie, vitamin C	Beverages	6.80 mg	523%
3	Game meat, native, moose, liver, raw	Lamb, Veal and Game	6.51 mg	501%
4	Babyfood, snack, biscuit, mixed grain	Babyfoods	6.26 mg	482%
5	Lamb, liver, pan-fried	Lamb, Veal and Game	4.59 mg	353%
6	Babyfood, cereal, wheat, with milk powder and fruit, dry	Babyfoods	4.41 mg	339%
7	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	4.24 mg	326%
8	Malted milk, chocolate flavour, enriched powder	Beverages	4.11 mg	316%
9	Babyfood, cereal, wheat, with milk powder, dry	Babyfoods	4.07 mg	313%
10	Lamb, liver, braised	Lamb, Veal and Game	4.03 mg	310%
11	Leavening agent, yeast, baker's, active, dry	Baked Products	4.00 mg	308%
12	Seeds, hemp seeds, hulled	Nuts and Seeds	3.88 mg	298%
13	Seaweed, spirulina, dried	Vegetables and Vegetable Products	3.67 mg	282%
14	Cereal, ready to eat, Corn Flakes, Kellogg's	Breakfast cereals	3.66 mg	281%
15	Lamb, liver, raw	Lamb, Veal and Game	3.63 mg	279%
16	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	3.62 mg	279%
17	Malted milk, natural flavour, enriched powder	Beverages	3.57 mg	275%
18	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	3.53 mg	271%
19	Beef, liver, pan-fried	Beef Products	3.42 mg	263%
20	Beef, liver, braised	Beef Products	3.42 mg	263%
21	Babyfood, cereal, rice, with milk powder, dry	Babyfoods	3.38 mg	260%
22	Babyfood, cereal, wheat, dry	Babyfoods	3.36 mg	258%
23	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	3.36 mg	258%
24	Babyfood, cereal, rice, dry	Babyfoods	3.27 mg	252%
25	Pepper, pasilla, dried	Vegetables and Vegetable Products	3.20 mg	246%
26	Veal, liver, pan-fried	Lamb, Veal and Game	3.06 mg	235%
27	Pork, liver, raw	Pork Products	3.00 mg	231%
28	Babyfood, cereal, barley, with milk powder, dry	Babyfoods	3.00 mg	231%
29	Beef, kidney, simmered	Beef Products	2.97 mg	228%
30	Veal, liver, braised	Lamb, Veal and Game	2.86 mg	220%
31	Beef, kidneys, raw	Beef Products	2.84 mg	218%
32	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	2.78 mg	214%
33	Babyfood, cereal, oat, with milk powder, dry	Babyfoods	2.76 mg	212%
34	Beef, liver, raw	Beef Products	2.75 mg	212%
35	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	2.75 mg	212%
36	Cereal, ready to eat, Corn Flakes: Frosted, Compliments	Breakfast cereals	2.72 mg	209%
37	Babyfood, cereal, oat, dry	Babyfoods	2.71 mg	209%
38	Turkey, all classes, liver, simmered	Poultry Products	2.69 mg	207%
39	Babyfood, cereal, mixed grain, dry	Babyfoods	2.66 mg	204%
40	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	2.63 mg	202%
41	Instant breakfast, powder	Beverages	2.60 mg	200%
42	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	2.59 mg	199%
43	Game meat, native, walrus, liver, raw	Lamb, Veal and Game	2.54 mg	195%
44	Egg, chicken, white, dried	Dairy and Egg Products	2.53 mg	195%
45	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.53 mg	195%
46	Veal, liver, raw	Lamb, Veal and Game	2.44 mg	188%
47	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	2.40 mg	185%
48	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	2.32 mg	178%
49	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	2.31 mg	178%
50	Parsley, freeze-dried	Vegetables and Vegetable Products	2.26 mg	174%

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Foods high in Riboflavin (B2) (Canadian (CNF))

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