Nutrient lists · USDA FNDDS 2021–2023
Foods high in riboflavin
Per serving, the top food in USDA’s FNDDS is Liver, beef, with 2.89 mg of riboflavin in 1 slice, any size (85 g), 222% of the Daily Value. Milk shake, fast food, flavors other than chocolate, Kidney and Liverwurst come next. Per 100 grams, Yeast extract spread ranks first, at 17.5 mg.
Per serving
Serving size a usual portion
| Food | Serving | Riboflavin (B2) | % DV |
|---|---|---|---|
| 1Liver, beef | 1 slice, any size · 85 g | 2.89 mg | 222% |
| 2Milk shake, fast food, flavors other than chocolate | 1 small · 405 g | 2.67 mg | 206% |
| 3Kidney | ½ cup · 70 g | 2.07 mg | 159% |
| 4Liverwurst | ½ cup, solid pack · 106.5 g | 1.62 mg | 125% |
| 5Liver, paste or pate | ½ cup · 105 g | 1.47 mg | 113% |
| 6Liver, chicken | ½ cup · 70 g | 1.3 mg | 100% |
| 7Yeast extract spread | 1 teaspoon · 6 g | 1.05 mg | 81% |
| 8Cereal, O's, multigrain | 1 cup · 30 g | 0.98 mg | 76% |
| 9Heart | ½ cup · 72.5 g | 0.87 mg | 67% |
| 10Cheese, paneer | ½ cup · 123 g | 0.82 mg | 63% |
| 11Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar) | 1 Nutri-Grain Bar · 37 g | 0.77 mg | 59% |
| 12Vegetarian, fillet | 1 fillet · 85 g | 0.76 mg | 59% |
| 13Beef, steak, T-bone, lean only eaten | 1 regular · 300 g | 0.75 mg | 58% |
| 14Fish, mackerel, grilled | 1 small/regular fillet · 140 g | 0.71 mg | 55% |
| 15Ice cream cone, soft serve, vanilla, waffle cone | 1 cone · 255 g | 0.67 mg | 52% |
% Daily Value: the share of the FDA’s 1.3 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Riboflavin (B2) | % DV |
|---|---|---|
| 1Yeast extract spread | 17.5 mg | 1,346% |
| 2Yeast | 4 mg | 308% |
| 3Liver, beef | 3.4 mg | 262% |
| 4Cereal, O's, multigrain | 3.28 mg | 252% |
| 5Kidney | 2.95 mg | 227% |
| 6Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar) | 2.07 mg | 159% |
| 7Seaweed, dried | 1.95 mg | 150% |
| 8Liver, chicken | 1.85 mg | 142% |
| 9Liverwurst | 1.52 mg | 117% |
| 10Liver, paste or pate | 1.4 mg | 108% |
| 11Heart | 1.2 mg | 92% |
| 12Almonds, NFS | 1.2 mg | 92% |
| 13Breakfast bar, cereal crust with fruit filling, lowfat | 1.1 mg | 85% |
| 14Cereal, crunch | 1.02 mg | 78% |
| 15Almond butter, lower sodium | 0.94 mg | 72% |
% Daily Value: the share of the FDA’s 1.3 mg a day in 100 g.
About riboflavin in this data
Riboflavin is vitamin B2; Calorie Tape lists it as “Riboflavin (B2)”, in milligrams. The FDA’s Daily Value is 1.3 mg. Beef liver leads per serving, and milk shakes rank because a fast-food shake is a large serving of milk. Yeast extract is the densest food per 100 g.
For what riboflavin does in the body and how much people need, see Riboflavin: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track riboflavin in Calorie Tape
Calorie Tape logs every nutrient a food reports, riboflavin included, and shows which foods your day’s riboflavin came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in thiaminTop per serving: Veggie burger patty, no bun
- Foods high in niacinTop per serving: Fish, tuna, cooked
- Foods high in vitamin B12Top per serving: Liver, beef
- Foods high in calciumTop per serving: Cheese, paneer
- Compare the top twoLiver, beef vs Milk shake, fast food, flavors other than chocolate, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Riboflavin: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.