Foods Highest in Riboflavin (B2)

Quick answer

In our data the foods with the highest riboflavin (B2) per 100 g are Lamb Liver (4.03 mg), Liver (3.6 mg), Beef Liver (3.42 mg). This ranks the 744 foods that have a riboflavin (B2) value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Durian (0.2 mg), 96 foods with a value
• Vegetables: Moringa leaves (drumstick leaves) (0.66 mg), 191 foods with a value
• Nuts & Seeds: Almonds (UK record) (1.14 mg), 26 foods with a value
• Legumes: Vegetarian fillets (0.9 mg), 41 foods with a value
• Grains: Wheatgerm (0.63 mg), 35 foods with a value
• Meat & Poultry: Lamb Liver (4.03 mg), 124 foods with a value
• Fish & Seafood: Cuttlefish (1.73 mg), 103 foods with a value
• Dairy & Eggs: Gjetost cheese (1.38 mg), 96 foods with a value
• Traditional foods: Caribou (0.72 mg), 29 foods with a value
• Other: Peas, mange-tout (0.15 mg), 3 foods with a value

Full ranking: 744 foods by riboflavin (B2) per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 744 of 790 relevant foods have a riboflavin (B2) value; 46 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in mg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about riboflavin (B2) in foods

Which food has the most riboflavin (B2) in this dataset?

Lamb Liver has the highest riboflavin (B2) value in our ranking: 4.03 mg per 100 g (USDA SR Legacy record 172532). This is the highest among the 744 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of riboflavin (B2) in mg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is mg.

How complete is the data for riboflavin (B2)?

744 of the 790 relevant foods in our data have a riboflavin (B2) value (94%). 46 have no usable value and are not ranked; a missing value is never treated as zero.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 94 such foods separately (the highest is Spirulina, dried at 3.67 mg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (552 foods), UK CoFID (115 foods), Canadian CNF (47 foods), USDA Foundation (30 foods).

Tools for this nutrient

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