Top 35 Foods Highest in Vitamin B2 (Riboflavin) Per 100 Calories (Nutrient Density)

Maximize Vitamin B2 (Riboflavin) (mg) while staying in a calorie deficit: USDA foods ranked by Vitamin B2 (Riboflavin) delivered per 100 kcal of energy. FAD/FMN coenzyme precursor essential for mitochondrial electron transport and glutathione recycling.

USDA Leaderboard: Top 35 Foods Highest in Vitamin B2 (Riboflavin) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Grapes, muscadine, raw (1.5 mg per 100g).

Rank	USDA Food Item	Vitamin B2 (Riboflavin) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Grapes, muscadine, raw	1.5 mg	100%	2.63 mg	57 kcal · 0.81g P
#2	Lamb, variety meats and by-products, liver, raw	3.63 mg	100%	2.61 mg	139 kcal · 20.4g P
#3	Lamb, variety meats and by-products, kidneys, raw	2.24 mg	100%	2.31 mg	97 kcal · 15.7g P
#4	Beef, variety meats and by-products, liver, raw	2.75 mg	100%	2.04 mg	135 kcal · 20.4g P
#5	Liver, beef	3.4 mg	100%	1.95 mg	174 kcal · 26.3g P
#6	Veal, variety meats and by-products, kidneys, raw	1.9 mg	100%	1.92 mg	99 kcal · 15.8g P
#7	Turkey, all classes, liver, raw	2.25 mg	100%	1.76 mg	128 kcal · 18.3g P
#8	Veal, variety meats and by-products, liver, raw	2.44 mg	100%	1.74 mg	140 kcal · 19.9g P
#9	Liver, beef or calves, and onions	2.1 mg	100%	1.62 mg	129 kcal · 16.7g P
#10	Jute, potherb, raw	0.546 mg	42%	1.61 mg	34 kcal · 4.65g P
#11	Chicken, liver, all classes, raw	1.78 mg	100%	1.49 mg	119 kcal · 16.9g P
#12	Mushrooms, raw	0.453 mg	34.8%	1.46 mg	31 kcal · 2.9g P
#13	Pokeberry shoots, (poke), raw	0.33 mg	25.4%	1.43 mg	23 kcal · 2.6g P
#14	Mushrooms, portabella, grilled	0.403 mg	31%	1.39 mg	29 kcal · 3.28g P
#15	Mushrooms, cooked, as ingredient	0.538 mg	41.4%	1.38 mg	39 kcal · 3.62g P
#16	Seaweed, laver, raw	0.446 mg	34.3%	1.27 mg	35 kcal · 5.81g P
#17	Mollusks, cuttlefish, mixed species, raw	0.91 mg	70%	1.15 mg	79 kcal · 16.2g P
#18	Epazote, raw	0.348 mg	26.8%	1.09 mg	32 kcal · 0.33g P
#19	Taro leaves, raw	0.456 mg	35.1%	1.09 mg	42 kcal · 4.98g P
#20	Lambsquarters, raw	0.44 mg	33.8%	1.02 mg	43 kcal · 4.2g P
#21	Liver, chicken	1.85 mg	100%	0.977 mg	189 kcal · 20g P
#22	Seaweed, irishmoss, raw	0.466 mg	35.8%	0.951 mg	49 kcal · 1.51g P
#23	Veal, variety meats and by-products, heart, raw	1 mg	76.9%	0.909 mg	110 kcal · 17.2g P
#24	Egg, white, raw, fresh	0.439 mg	33.8%	0.844 mg	52 kcal · 10.9g P
#25	Mushrooms, fresh, cooked with butter or margarine	0.521 mg	40.1%	0.84 mg	62 kcal · 3.52g P
#26	Sweet potato leaves, raw	0.345 mg	26.5%	0.821 mg	42 kcal · 2.49g P
#27	Jew's ear, (pepeao), raw	0.204 mg	15.7%	0.816 mg	25 kcal · 0.48g P
#28	Winged bean leaves, raw	0.602 mg	46.3%	0.814 mg	74 kcal · 5.85g P
#29	Cress, garden, raw	0.26 mg	20%	0.812 mg	32 kcal · 2.6g P
#30	Cress, raw	0.26 mg	20%	0.812 mg	32 kcal · 2.6g P
#31	Lamb, variety meats and by-products, heart, raw	0.99 mg	76.2%	0.811 mg	122 kcal · 16.5g P
#32	Turkey, all classes, heart, raw	1.13 mg	86.9%	0.807 mg	140 kcal · 16.7g P
#33	Peppers, ancho, dried	2.25 mg	100%	0.802 mg	281 kcal · 11.9g P
#34	Mushrooms, maitake, raw	0.242 mg	18.6%	0.781 mg	31 kcal · 1.94g P
#35	Egg, white only, raw	0.391 mg	30.1%	0.752 mg	52 kcal · 10.7g P

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