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Foods High in Vitamin B2 (Riboflavin)

Which foods have the most riboflavin? Top of the list is Almonds at 1.14 mg per 100 g. Compare 141 foods per serving, per 100 g and per 100 kcal.

By · Updated · 5 sources

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Foods high in vitamin B2

Per serving. Bars show the share of the Daily Value (1.3 mg a day).

Per 100 g. Bars show the share of the Daily Value (1.3 mg a day).

Per serving. Bars show the share of the EU Reference Intake (1.4 mg a day).

Per 100 g. Bars show the share of the EU Reference Intake (1.4 mg a day).

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.SoybeansBeans and Legumes · per 1 cup (172 g)0.49 mg38% of the Daily Value35% of the Reference Intake
  2. 2.Semi-skimmed cows milkEggs and Dairy · per 1 cup (246 g)0.46 mg35% of the Daily Value33% of the Reference Intake
  3. 3.MackerelSeafood · per 1 fillet (112 g)0.35 mg27% of the Daily Value25% of the Reference Intake
  4. 4.Wild Atlantic SalmonSeafood · per 3 oz (85 g)0.32 mg25% of the Daily Value23% of the Reference Intake
  5. 5.AlmondsNuts and Seeds · per 1 oz (28 g)0.32 mg25% of the Daily Value23% of the Reference Intake
  6. 6.White mushroomsVegetables · per 1 cup (70 g)0.28 mg22% of the Daily Value20% of the Reference Intake
  7. 7.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)0.26 mg20% of the Daily Value19% of the Reference Intake
  8. 8.PeasBeans and Legumes · per 1 cup (160 g)0.24 mg18% of the Daily Value17% of the Reference Intake
  9. 9.Ground lambPoultry and Meats · per 4 oz (113 g)0.24 mg18% of the Daily Value17% of the Reference Intake
  10. 10.EggsEggs and Dairy · per 1 large (50 g)0.23 mg18% of the Daily Value16% of the Reference Intake
  11. 11.SardinesSeafood · per 1 can (92 g)0.21 mg16% of the Daily Value15% of the Reference Intake
  12. 12.Chicken breastPoultry and Meats · per 4 oz (113 g)0.2 mg15% of the Daily Value14% of the Reference Intake
  13. 13.OystersSeafood · per 3 oz (85 g)0.2 mg15% of the Daily Value14% of the Reference Intake
  14. 14.HerringSeafood · per 3 oz (85 g)0.2 mg15% of the Daily Value14% of the Reference Intake
  15. 15.AsparagusVegetables · per 1 cup (134 g)0.19 mg15% of the Daily Value13% of the Reference Intake
  16. 16.BuckwheatGrains · per ¼ cup (43 g)0.18 mg14% of the Daily Value13% of the Reference Intake
  17. 17.CoffeeBeverages · per 1 cup (237 g)0.18 mg14% of the Daily Value13% of the Reference Intake
  18. 18.Ground beefPoultry and Meats · per 4 oz (113 g)0.17 mg13% of the Daily Value12% of the Reference Intake
  19. 19.Fava beansBeans and Legumes · per 1 cup (170 g)0.15 mg12% of the Daily Value11% of the Reference Intake
  20. 20.Adzuki beansBeans and Legumes · per 1 cup (230 g)0.15 mg11% of the Daily Value11% of the Reference Intake
  21. 21.LentilsBeans and Legumes · per 1 cup (198 g)0.14 mg11% of the Daily Value10% of the Reference Intake
  22. 22.Green teaBeverages · per 1 cup (245 g)0.14 mg11% of the Daily Value10% of the Reference Intake
  23. 23.QuinoaGrains · per ¼ cup (43 g)0.14 mg10% of the Daily Value10% of the Reference Intake
  24. 24.Farmed Atlantic SalmonSeafood · per 3 oz (85 g)0.13 mg10% of the Daily Value9% of the Reference Intake
  25. 25.BarleyGrains · per ¼ cup (46 g)0.13 mg10% of the Daily Value9% of the Reference Intake
  1. 1.AlmondsNuts and Seeds1.14 mg88% of the Daily Value81% of the Reference Intake
  2. 2.ThymeHerbs and spices0.47 mg36% of the Daily Value34% of the Reference Intake
  3. 3.EggsEggs and Dairy0.46 mg35% of the Daily Value33% of the Reference Intake
  4. 4.BuckwheatGrains0.43 mg33% of the Daily Value30% of the Reference Intake
  5. 5.White mushroomsVegetables0.4 mg31% of the Daily Value29% of the Reference Intake
  6. 6.Wild Atlantic SalmonSeafood0.38 mg29% of the Daily Value27% of the Reference Intake
  7. 7.Sunflower seedsNuts and Seeds0.36 mg27% of the Daily Value25% of the Reference Intake
  8. 8.KaleVegetables0.35 mg27% of the Daily Value25% of the Reference Intake
  9. 9.QuinoaGrains0.32 mg24% of the Daily Value23% of the Reference Intake
  10. 10.MackerelSeafood0.31 mg24% of the Daily Value22% of the Reference Intake
  11. 11.DillHerbs and spices0.3 mg23% of the Daily Value21% of the Reference Intake
  12. 12.Hemp seedsNuts and Seeds0.29 mg22% of the Daily Value20% of the Reference Intake
  13. 13.BarleyGrains0.29 mg22% of the Daily Value20% of the Reference Intake
  14. 14.SoybeansBeans and Legumes0.29 mg22% of the Daily Value20% of the Reference Intake
  15. 15.PeppermintHerbs and spices0.27 mg20% of the Daily Value19% of the Reference Intake
  16. 16.Wild riceGrains0.26 mg20% of the Daily Value19% of the Reference Intake
  17. 17.Garden cressVegetables0.26 mg20% of the Daily Value19% of the Reference Intake
  18. 18.RyeGrains0.25 mg19% of the Daily Value18% of the Reference Intake
  19. 19.Sesame seedsNuts and Seeds0.25 mg19% of the Daily Value18% of the Reference Intake
  20. 20.Cocoa powderMisc0.24 mg19% of the Daily Value17% of the Reference Intake
  21. 21.OystersSeafood0.23 mg18% of the Daily Value17% of the Reference Intake
  22. 22.HerringSeafood0.23 mg18% of the Daily Value17% of the Reference Intake
  23. 23.SardinesSeafood0.23 mg17% of the Daily Value16% of the Reference Intake
  24. 24.Pine nutsNuts and Seeds0.23 mg17% of the Daily Value16% of the Reference Intake
  25. 25.Ground lambPoultry and Meats0.21 mg16% of the Daily Value15% of the Reference Intake
  1. 1.White mushroomsVegetables1.83 mg
  2. 2.KaleVegetables0.99 mg
  3. 3.SpinachVegetables0.82 mg
  4. 4.Garden cressVegetables0.81 mg
  5. 5.AsparagusVegetables0.71 mg
  6. 6.CorianderHerbs and spices0.7 mg
  7. 7.DillHerbs and spices0.69 mg
  8. 8.ZucchiniVegetables0.55 mg
  9. 9.Bok choyVegetables0.54 mg
  10. 10.ThymeHerbs and spices0.47 mg
  11. 11.EndiveVegetables0.44 mg
  12. 12.CeleryVegetables0.41 mg
  13. 13.ChivesHerbs and spices0.38 mg
  14. 14.PeppermintHerbs and spices0.38 mg
  15. 15.Semi-skimmed cows milkEggs and Dairy0.37 mg
  16. 16.BroccoliVegetables0.37 mg
  17. 17.ArugulaVegetables0.34 mg
  18. 18.BasilHerbs and spices0.33 mg
  19. 19.Bell peppersVegetables0.33 mg
  20. 20.EggsEggs and Dairy0.32 mg
  21. 21.OystersSeafood0.29 mg
  22. 22.Green beansBeans and Legumes0.28 mg
  23. 23.ParsleyHerbs and spices0.27 mg
  24. 24.Wild Atlantic SalmonSeafood0.27 mg
  25. 25.RadishesVegetables0.24 mg

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