Foods High in Riboflavin (B2): Top 30 per 100 g & per Serving

Highest in riboflavin (B2) per 100 g

30 of 369 ranked foods, most riboflavin (B2) first. % = share of the FDA Daily Value. n/r = not reported.

Most riboflavin (B2) per typical serving

The same foods ranked by what one typical USDA portion gives, which is what you eat.

Most riboflavin (B2) per 200 kcal

Nutrient density: riboflavin (B2) for the same 200 calories of each food.

Best by food group

The top three of each group per 100 g (rank within the group).

• Fruits

  1. 1. Muscadine grapes (raw): 1.5 mg
  2. 2. Golden raisins (seedless): 0.19 mg
  3. 3. Seeded raisins: 0.18 mg

• Vegetables

  1. 1. Sun-dried tomatoes: 0.49 mg
  2. 2. White mushrooms (raw): 0.4 mg
  3. 3. Balsam-pear (leafy tips, raw): 0.36 mg

• Legumes

  1. 1. Peanuts (valencia, raw): 0.3 mg
  2. 2. Lentils (raw): 0.21 mg
  3. 3. Peanut butter (smooth style, without salt): 0.19 mg

• Nuts and Seeds

  1. 1. Almonds: 1.1 mg
  2. 2. Sesame butter (tahini, from raw and stone ground kernels): 0.51 mg
  3. 3. Sunflower seed kernels (dried): 0.36 mg

• Grains

  1. 1. Pasta (fresh-refrigerated, plain, as purchased): 0.44 mg
  2. 2. Egg bread: 0.44 mg
  3. 3. Egg bread (toasted): 0.43 mg

• Dairy Foods

  1. 1. Egg yolk (raw): 0.53 mg
  2. 2. Hard-boiled egg: 0.51 mg
  3. 3. Fried egg: 0.5 mg

• Meats

  1. 1. Turkey liver (raw): 2.2 mg
  2. 2. Turkey giblets (raw): 1.4 mg
  3. 3. Turkey heart (raw): 1.1 mg

• Fish and Seafood

  1. 1. Salmon (Atlantic, wild, cooked, dry heat): 0.49 mg
  2. 2. Tuna (yellowfin, fresh, cooked, dry heat): 0.14 mg
  3. 3. Salmon (pink, cooked, dry heat): 0.13 mg

Plant-based (vegan) sources

Fruit, vegetables, legumes, nuts and seeds, grains and oils with no animal ingredient, ranked among themselves per 100 g.

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with riboflavin (B2), listed by value per 100 g but left out of the rankings above.

Which foods are ranked

• The 377 foods on CalorieExplorer with a reported riboflavin (B2) value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
• Only foods with more than 0 mg are ranked (369 foods); a food with no reported value is left out, never counted as 0.
• Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
• Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
• Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
• % DV = share of the FDA Daily Value for riboflavin (B2), 1.3 mg a day for adults and children 4 and older.
• FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.