Foods high in riboflavin (per serving)

100 whole foods ranked by riboflavin per common serving, from USDA FoodData Central. Beef leads with 2.91 mg per 3 oz (224% of the Daily Value), followed by Turkey, all classes (2.28 mg) and Beef, plate steak (0.73 mg).

Riboflavin (vitamin B2) is needed for energy production and the metabolism of fats, drugs and steroids. The Daily Value is 1.3 mg. Dairy, eggs, organ meats, lean meat, almonds and mushrooms are good sources.

Top 10 at a glance

Top 10 foods highest in riboflavin

Beef, variety meats and by-products (liver, cooked, pan-fried)3 oz (85 g) · 149 kcal2.91 mg224% DV
Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal2.28 mg176% DV
Beef, plate steak (boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled)3 oz (85 g) · 228 kcal0.73 mg56% DV
Yogurt, plain (whole milk)1 cup (8 fl oz) (245 g) · 149 kcal0.6 mg46% DV
Tempeh1 cup (166 g) · 319 kcal0.59 mg46% DV
Mushrooms, portabella (grilled)1 cup sliced (121 g) · 35 kcal0.56 mg43% DV
Game meat, deer (shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 162 kcal0.56 mg43% DV
Game meat, goat (cooked, roasted)3 oz (85 g) · 122 kcal0.52 mg40% DV
Fish, mackerel (king, cooked, dry heat)3 oz (85 g) · 114 kcal0.49 mg38% DV
Soybeans, mature cooked (boiled, without salt)1 cup (172 g) · 296 kcal0.49 mg38% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1.3 mg.

#	Food	Group	Serving	Riboflavin (mg)	% Daily Value	Per 100 g	kcal
1	Beef, variety meats and by-products (liver, cooked, pan-fried)	Meat and poultry	3 oz (85 g)	2.91	224%	3.42	149
2	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	2.28	176%	2.69	161
3	Beef, plate steak (boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.73	56%	0.86	228
4	Yogurt, plain (whole milk)	Dairy and eggs	1 cup (8 fl oz) (245 g)	0.6	46%	0.24	149
5	Tempeh	Legumes	1 cup (166 g)	0.59	46%	0.36	319
6	Mushrooms, portabella (grilled)	Vegetables	1 cup sliced (121 g)	0.56	43%	0.47	35
7	Game meat, deer (shoulder clod, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.56	43%	0.66	162
8	Game meat, goat (cooked, roasted)	Meat and poultry	3 oz (85 g)	0.52	40%	0.61	122
9	Fish, mackerel (king, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.49	38%	0.58	114
10	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	0.49	38%	0.28	296
11	Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.48	37%	0.57	156
12	Yogurt, Greek (plain, nonfat)	Dairy and eggs	1 container (170 g)	0.48	37%	0.28	100
13	Mushrooms, white (cooked, boiled, drained, without salt)	Vegetables	1 cup pieces (156 g)	0.47	36%	0.3	44
14	Milk, fluid (1% fat, without added vitamin A and vitamin D)	Dairy and eggs	1 cup (244 g)	0.45	35%	0.18	102
15	Mushrooms, brown (italian, or crimini, raw)	Vegetables	1 cup whole (87 g)	0.45	35%	0.52	19
16	Soymilk, original and vanilla (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.45	34%	0.18	104
17	Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	0.43	33%	0.51	133
18	Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.42	33%	0.5	179
19	Lamb, New Zealand (imported, frozen, leg, whole (shank and sirloin), separable lean only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.42	33%	0.5	154
20	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.42	33%	0.24	41
21	Soymilk (all flavors), nonfat (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.42	32%	0.17	68
22	Milk, buttermilk (fluid, whole)	Dairy and eggs	1 cup (245 g)	0.42	32%	0.17	152
23	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	0.42	32%	0.29	39
24	Pork, ground (72% lean / 28% fat, cooked, pan-broiled)	Meat and poultry	3 oz grilled patties (85 g)	0.41	32%	0.49	320
25	Fish, salmon (Atlantic, wild, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.41	32%	0.49	155
26	Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.4	31%	0.47	164
27	Duck, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.4	31%	0.47	171
28	Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.4	30%	0.47	132
29	Cheese, gjetost	Dairy and eggs	1 oz (28 g)	0.39	30%	1.38	132
30	Game meat, elk (round, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.39	30%	0.46	133
31	Corn pudding, home prepared	Vegetables	1 cup (250 g)	0.39	30%	0.15	328
32	Beef, ribeye filet (boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.38	29%	0.44	158
33	Mollusks, oyster (Pacific, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.38	29%	0.44	139
34	Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.37	28%	0.43	138
35	Veal, ground (cooked, pan-fried)	Meat and poultry	3 oz (85 g)	0.36	28%	0.43	183
36	Beans, fava (in pod, raw)	Vegetables	1 cup (126 g)	0.36	28%	0.29	111
37	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes	1 cup (243 g)	0.36	28%	0.15	107
38	Beef, ribeye petite roast (boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.36	28%	0.43	139
39	Beef, top loin filet (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.36	28%	0.43	186
40	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.36	28%	0.43	126
41	Fish, trout (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.36	28%	0.42	162
42	Spinach souffle	Vegetables	1 cup (136 g)	0.36	28%	0.26	234
43	Mollusks, mussel (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.36	28%	0.42	146
44	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes	1 cup (243 g)	0.34	26%	0.14	73
45	Nuts, almonds (dry roasted, without salt added)	Nuts and seeds	1 oz (22 whole kernels) (28 g)	0.34	26%	1.2	170
46	Cheese, goat (hard type)	Dairy and eggs	1 oz (28 g)	0.34	26%	1.19	128
47	Goose, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.33	26%	0.39	202
48	Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.33	25%	0.39	134
49	Turkey, thigh (from whole bird, meat only, roasted)	Meat and poultry	3 oz (85 g)	0.32	24%	0.38	140
50	Turkey, whole (back, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.32	24%	0.38	147
51	Turkey, whole (dark meat, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.32	24%	0.38	147
52	Edamame, frozen (unprepared)	Vegetables	1 cup (118 g)	0.31	24%	0.27	129
53	Nuts, almond butter (plain, without salt added)	Nuts and seeds	2 tbsp (32 g)	0.3	23%	0.94	196
54	Veal, foreshank (osso buco, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.3	23%	0.35	133
55	Dove, cooked	Meat and poultry	3 oz (85 g)	0.3	23%	0.35	181
56	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	0.3	23%	0.35	217
57	Chicken, stewing (dark meat, meat only, cooked, stewed)	Meat and poultry	3 oz (85 g)	0.29	23%	0.35	219
58	Beans, black (mature seeds, canned, low sodium)	Legumes	1 cup (240 g)	0.29	22%	0.12	218
59	Turkey, dark meat (meat only, with added solution, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.28	22%	0.34	134
60	Mushroom, white (exposed to ultraviolet light, raw)	Vegetables	1 cup pieces or slices (70 g)	0.28	22%	0.4	15
61	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.28	22%	0.15	254
62	Turkey, retail parts (thigh, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.28	21%	0.32	135
63	Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (168 g)	0.27	20%	0.16	76
64	Lamb, leg (sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.26	20%	0.31	173
65	Pigeonpeas, immature seeds (raw)	Vegetables	1 cup (154 g)	0.26	20%	0.17	209
66	Avocados, raw (all commercial varieties)	Fruits	1 avocado, NS as to Florida or California (201 g)	0.26	20%	0.13	322
67	Fish, tuna (fresh, bluefin, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.26	20%	0.31	156
68	Chicken, ground (crumbles, cooked, pan-browned)	Meat and poultry	3 oz crumbled (85 g)	0.26	20%	0.3	161
69	Egg, whole (cooked, hard-boiled)	Dairy and eggs	1 large (50 g)	0.26	20%	0.51	78
70	Milk, low sodium (fluid)	Dairy and eggs	1 cup (244 g)	0.26	20%	0.1	149
71	Veal, shank (fore and hind) (separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.26	20%	0.3	150
72	Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.26	20%	0.3	158
73	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.26	20%	0.3	193
74	Mushrooms, shiitake (cooked, without salt)	Vegetables	1 cup pieces (145 g)	0.25	19%	0.17	81
75	Lamb, shoulder (arm, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.25	19%	0.29	170
76	Chicken, broilers or fryers (neck, meat only, cooked, simmered)	Meat and poultry	3 oz (85 g)	0.24	18%	0.28	152
77	Peas, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.24	18%	0.15	134
78	Lamb, loin (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.24	18%	0.28	184
79	Chicken, stewing (meat only, cooked, stewed)	Meat and poultry	3 oz (85 g)	0.23	18%	0.28	201
80	Chicken, dark meat (thigh, meat only, with added solution, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.23	18%	0.27	139
81	Bison, ground (grass-fed, cooked)	Meat and poultry	3 oz (85 g)	0.22	17%	0.26	152
82	Beans, navy (mature seeds, sprouted, raw)	Vegetables	1 cup (104 g)	0.22	17%	0.21	70
83	Broccoli, cooked (boiled, drained, without salt)	Vegetables	1 stalk, medium (7-1/2" - 8" long) (180 g)	0.22	17%	0.12	63
84	Turkey thigh, pre-basted (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.22	17%	0.26	133
85	Cress, garden (cooked, boiled, drained, without salt)	Vegetables	1 cup (135 g)	0.22	17%	0.16	31
86	Peppers, sweet (red, raw)	Vegetables	1 cup, chopped (149 g)	0.21	16%	0.14	39
87	Mushrooms, oyster (raw)	Vegetables	1 cup sliced (86 g)	0.21	16%	0.24	28
88	Crustaceans, crab (queen, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.21	16%	0.24	98
89	Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.2	16%	0.08	80
90	Quinoa, cooked	Grains	1 cup (185 g)	0.2	16%	0.11	222
91	Collards, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (190 g)	0.2	16%	0.11	63
92	Chicken, stewing (meat and skin, cooked, stewed)	Meat and poultry	3 oz (85 g)	0.2	15%	0.23	242
93	Fish, ling (cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.2	15%	0.23	94
94	Fish, sardine (Atlantic, canned in oil, drained solids with bone)	Fish and seafood	3 oz (85 g)	0.19	15%	0.23	177
95	New Zealand spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (180 g)	0.19	15%	0.11	22
96	Pumpkin, cooked (boiled, drained, without salt)	Vegetables	1 cup, mashed (245 g)	0.19	15%	0.08	49
97	Peas, edible-podded (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.19	15%	0.12	83
98	Asparagus, raw	Vegetables	1 cup (134 g)	0.19	14%	0.14	27
99	Peas, mature seeds (sprouted, raw)	Vegetables	1 cup (120 g)	0.19	14%	0.15	149
100	Dandelion greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (105 g)	0.18	14%	0.17	35

Riboflavin by food group

The best riboflavin sources within each group.

Fruits (50)

Avocados, raw (all commercial varieties) · 0.26 mg per 1 avocado, NS as to Florida or California
Sugar-apples, (sweetsop) (raw) · 0.17 mg per 1 fruit (2-7/8" dia)
Pomegranates, raw · 0.15 mg per 1 pomegranate (4" dia)
Plantains, yellow (raw) · 0.15 mg per 1 cup, sliced
Apples, raw (red delicious, with skin) · 0.14 mg per 1 medium
Raspberries, frozen (red, unsweetened) · 0.14 mg per 1 cup, unthawed

Vegetables (50)

Mushrooms, portabella (grilled) · 0.56 mg per 1 cup sliced
Mushrooms, white (cooked, boiled, drained, without salt) · 0.47 mg per 1 cup pieces
Mushrooms, brown (italian, or crimini, raw) · 0.45 mg per 1 cup whole
Spinach, cooked (boiled, drained, without salt) · 0.42 mg per 1 cup
Beet greens, cooked (boiled, drained, without salt) · 0.42 mg per 1 cup (1" pieces)
Corn pudding, home prepared · 0.39 mg per 1 cup

Legumes (38)

Tempeh · 0.59 mg per 1 cup
Soybeans, mature cooked (boiled, without salt) · 0.49 mg per 1 cup
Soymilk, original and vanilla (with added calcium, vitamins A and D) · 0.45 mg per 1 cup
Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) · 0.42 mg per 1 cup
Vitasoy USA, Vitasoy Organic Creamy Original Soymilk · 0.36 mg per 1 cup
Vitasoy USA, Vitasoy Light Vanilla Soymilk · 0.34 mg per 1 cup

Nuts and seeds (12)

Nuts, almonds (dry roasted, without salt added) · 0.34 mg per 1 oz (22 whole kernels)
Nuts, almond butter (plain, without salt added) · 0.3 mg per 2 tbsp
Seeds, sesame butter (tahini, from raw and stone ground kernels) · 0.15 mg per 2 tbsp
Nuts, mixed nuts (oil roasted, without peanuts, without salt added) · 0.14 mg per 1 oz
Seeds, sesame seed kernels (toasted, without salt added (decorticated)) · 0.13 mg per 1 oz
Nuts, chestnuts (japanese, dried) · 0.11 mg per 1 oz

Grains (17)

Quinoa, cooked · 0.2 mg per 1 cup
Spaghetti, spinach (cooked) · 0.14 mg per 1 cup
Wild rice, cooked · 0.14 mg per 1 cup
Millet, cooked · 0.14 mg per 1 cup
Rice, brown (long-grain, cooked) · 0.14 mg per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 0.13 mg per 1 cup

Fish and seafood (14)

Fish, mackerel (king, cooked, dry heat) · 0.49 mg per 3 oz
Fish, salmon (Atlantic, wild, cooked, dry heat) · 0.41 mg per 3 oz
Mollusks, oyster (Pacific, cooked, moist heat) · 0.38 mg per 3 oz
Mollusks, clam (mixed species, cooked, moist heat) · 0.36 mg per 3 oz
Fish, trout (mixed species, cooked, dry heat) · 0.36 mg per 3 oz
Mollusks, mussel (blue, cooked, moist heat) · 0.36 mg per 3 oz

Meat and poultry (48)

Beef, variety meats and by-products (liver, cooked, pan-fried) · 2.91 mg per 3 oz
Turkey, all classes (liver, cooked, simmered) · 2.28 mg per 3 oz
Beef, plate steak (boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) · 0.73 mg per 3 oz
Game meat, deer (shoulder clod, separable lean only, cooked, braised) · 0.56 mg per 3 oz
Game meat, goat (cooked, roasted) · 0.52 mg per 3 oz
Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted) · 0.48 mg per 3 oz

Dairy and eggs (17)

Yogurt, plain (whole milk) · 0.6 mg per 1 cup (8 fl oz)
Yogurt, Greek (plain, nonfat) · 0.48 mg per 1 container
Milk, fluid (1% fat, without added vitamin A and vitamin D) · 0.45 mg per 1 cup
Milk, buttermilk (fluid, whole) · 0.42 mg per 1 cup
Cheese, gjetost · 0.39 mg per 1 oz
Cheese, goat (hard type) · 0.34 mg per 1 oz

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for riboflavin is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in riboflavin?

Among whole foods in the USDA database, Beef, variety meats and by-products (liver, cooked, pan-fried) has the most riboflavin per serving: 2.91 mg per 3 oz (224% of the Daily Value). Per 100 g it contains 3.42 mg.

Which fruit has the most riboflavin?

Avocados, raw (all commercial varieties), with 0.26 mg per 1 avocado, NS as to Florida or California (20% of the Daily Value). See the full list of fruits high in riboflavin below.

Which vegetable has the most riboflavin?

Mushrooms, portabella (grilled), with 0.56 mg per 1 cup sliced (43% of the Daily Value). See the full list of vegetables high in riboflavin below.

How much riboflavin do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 1.3 mg of riboflavin for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in riboflavin?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 67 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.