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Foods high in riboflavin

The most riboflavin per typical portion among 13,060 USDA reference foods: lamb liver, 4.5 mg in 3 oz, 346% of the 1 mg Daily Value. 207 of the 1,030 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most riboflavin per portion?

  1. 1
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    4.5mg346% DV · 5.3 mg per 100 g · 6.3 mg per 200 calories
  2. 2
    3.9mg300% DV · 4.6 mg per 100 g · 3.9 mg per 200 calories
  3. 3
    2.9mg223% DV · 3.4 mg per 100 g · 3.6 mg per 200 calories
  4. 4
    2.6mg200% DV · 3.1 mg per 100 g · 3.2 mg per 200 calories
  5. 5
    Beef liver
    Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · 3 oz (85 g)
    2.6mg200% DV · 3.0 mg per 100 g · 4.1 mg per 200 calories
  6. 6
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    2.3mg177% DV · 2.7 mg per 100 g · 2.8 mg per 200 calories
  7. 7
    2.2mg169% DV · 1.7 mg per 100 g · 2.3 mg per 200 calories
  8. 8
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    2.0mg154% DV · 2.3 mg per 100 g · 2.7 mg per 200 calories
  9. 9
    Heart
    Heart · 1 cup (145 g)
    1.7mg131% DV · 1.2 mg per 100 g · 1.5 mg per 200 calories
  10. 10
    Milk shake
    Milk shake, bottled, flavors other than chocolate · 1 cup (248 g)
    1.6mg123% DV · 0.7 mg per 100 g · 0.9 mg per 200 calories
  11. 11
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    1.5mg115% DV · 1.7 mg per 100 g · 2.2 mg per 200 calories
  12. 12
    Chocolate milk
    Milk, chocolate, fluid, commercial, reduced fat, with added calcium · 1 cup (250 g)
    1.4mg108% DV · 0.6 mg per 100 g · 1.4 mg per 200 calories
  13. 13
    Turkey heart
    Turkey, all classes, heart, cooked, simmered · 3 oz (85 g)
    1.3mg100% DV · 1.5 mg per 100 g · 1.8 mg per 200 calories
  14. 14
    Chicken heart
    Chicken, heart, all classes, cooked, simmered · 1 cup, chopped or diced (145 g)
    1.1mg85% DV · 0.7 mg per 100 g · 0.8 mg per 200 calories
  15. 15
    Cereal
    Cereal, O's, multigrain · 1 prepackaged single serving (30 g)
    1.0mg77% DV · 3.3 mg per 100 g · 1.8 mg per 200 calories
  16. 16
    Sheep milk
    Milk, sheep, fluid · 1 cup (245 g)
    0.9mg69% DV · 0.4 mg per 100 g · 0.7 mg per 200 calories
  17. 17
    0.9mg69% DV · 1.7 mg per 100 g · 0.8 mg per 200 calories
  18. 18
    Beef heart
    Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled · 3 oz (85 g)
    0.8mg62% DV · 1.0 mg per 100 g · 1.1 mg per 200 calories
  19. 19
    Fat added mushrooms
    Mushrooms, fresh, cooked, fat added, NS as to fat type · 1 cup (160 g)
    0.8mg62% DV · 0.5 mg per 100 g · 1.6 mg per 200 calories
  20. 20
    Mushroom
    Mushrooms, NS as to form, cooked · 1 cup (160 g)
    0.8mg62% DV · 0.5 mg per 100 g · 1.6 mg per 200 calories
  21. 21
    Goat
    Goat · 1 cup (135 g)
    0.8mg62% DV · 0.6 mg per 100 g · 0.9 mg per 200 calories
  22. 22
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    0.8mg62% DV · 0.9 mg per 100 g · 0.6 mg per 200 calories
  23. 23
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    0.8mg62% DV · 0.9 mg per 100 g · 0.6 mg per 200 calories
  24. 24
    Beef skirt
    Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    0.7mg54% DV · 0.9 mg per 100 g · 0.6 mg per 200 calories
  25. 25
    Lamb heart
    Lamb, New Zealand, imported, heart, cooked, soaked and simmered · 3 oz (85 g)
    0.7mg54% DV · 0.8 mg per 100 g · 1.0 mg per 200 calories
  26. 26
    Bacon
    Bacon, meatless · 1 cup (144 g)
    0.7mg54% DV · 0.5 mg per 100 g · 0.3 mg per 200 calories
  27. 27
    Duck
    Duck, domesticated, meat only, cooked, roasted · 1 cup, chopped or diced (140 g)
    0.7mg54% DV · 0.5 mg per 100 g · 0.5 mg per 200 calories
  28. 28
    Calamari
    Calamari, cooked · 1 cup (135 g)
    0.7mg54% DV · 0.5 mg per 100 g · 0.6 mg per 200 calories
  29. 29
    0.7mg54% DV · 2.0 mg per 100 g · 1.0 mg per 200 calories
  30. 30
    Miso
    Miso · 1 cup (275 g)
    0.6mg46% DV · 0.2 mg per 100 g · 0.2 mg per 200 calories
  31. 31
    Soy milk
    Soymilk, chocolate, unfortified · 1 cup (243 g)
    0.6mg46% DV · 0.3 mg per 100 g · 0.8 mg per 200 calories
  32. 32
    Pork loin
    Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted · 1 rack (138 g)
    0.6mg46% DV · 0.5 mg per 100 g · 0.4 mg per 200 calories
  33. 33
    Tempeh
    Tempeh · 1 cup (166 g)
    0.6mg46% DV · 0.4 mg per 100 g · 0.4 mg per 200 calories
  34. 34
    Greek yogurt
    Yogurt, Greek, strawberry, lowfat · 1 cup (8 fl oz) (245 g)
    0.6mg46% DV · 0.2 mg per 100 g · 0.4 mg per 200 calories
  35. 35
    Skim milk yogurt
    Yogurt, plain, skim milk · 1 cup (8 fl oz) (245 g)
    0.6mg46% DV · 0.2 mg per 100 g · 0.8 mg per 200 calories
  36. 36
    Nonfat milk yogurt
    Yogurt, nonfat milk, plain · 1 cup (245 g)
    0.6mg46% DV · 0.2 mg per 100 g · 0.9 mg per 200 calories
  37. 37
    Venison
    Venison, NFS · 1 cup (135 g)
    0.6mg46% DV · 0.4 mg per 100 g · 0.5 mg per 200 calories
  38. 38
    Ground pork
    Pork, ground, 72% lean / 28% fat, cooked, crumbles · 4 oz (113 g)
    0.6mg46% DV · 0.5 mg per 100 g · 0.2 mg per 200 calories
  39. 39
    Taro leaves
    Taro leaves, cooked, steamed, without salt · 1 cup (145 g)
    0.6mg46% DV · 0.4 mg per 100 g · 3.2 mg per 200 calories
  40. 40
    Taro
    Taro, leaves, cooked, steamed, with salt · 1 cup (145 g)
    0.6mg46% DV · 0.4 mg per 100 g · 3.2 mg per 200 calories
  41. 41
    Emu
    Emu, full rump, cooked, broiled · 1 serving ( 3 oz ) (85 g)
    0.5mg38% DV · 0.6 mg per 100 g · 0.8 mg per 200 calories
  42. 42
    Low fat yogurt
    Yogurt, plain, low fat · 1 cup (8 fl oz) (245 g)
    0.5mg38% DV · 0.2 mg per 100 g · 0.7 mg per 200 calories
  43. 43
    Lowfat kefir
    Kefir, lowfat, strawberry, LIFEWAY · 1 cup (247 g)
    0.5mg38% DV · 0.2 mg per 100 g · 0.7 mg per 200 calories
  44. 44
    Cottage cheese
    Cheese, cottage, lowfat, 2% milkfat · 1 cup (220 g)
    0.5mg38% DV · 0.2 mg per 100 g · 0.6 mg per 200 calories
  45. 45
    Buttermilk
    Milk, buttermilk, fluid, cultured, reduced fat · 1 cup (245 g)
    0.5mg38% DV · 0.2 mg per 100 g · 0.8 mg per 200 calories
  46. 46
    SILK Plain, soymilk
    1 cup (243 g)
    0.5mg38% DV · 0.2 mg per 100 g · 1.0 mg per 200 calories
  47. 47
    0.5mg38% DV · 0.2 mg per 100 g · 0.9 mg per 200 calories
  48. 48
    0.5mg38% DV · 0.2 mg per 100 g · 1.3 mg per 200 calories
  49. 49
    0.5mg38% DV · 0.2 mg per 100 g · 1.4 mg per 200 calories
  50. 50
    0.5mg38% DV · 0.2 mg per 100 g · 1.3 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much riboflavin a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 1.1 mg for women and 1.3 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-30.5 mg0.5 mg
4-80.6 mg0.6 mg
9-130.9 mg0.9 mg
14-181 mg1.3 mg
19-301.1 mg1.3 mg
31-501.1 mg1.3 mg
51 and older1.1 mg1.3 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodRiboflavin per 100 gIn the portion ranking
Yeast extract spread18 mgnot an everyday portion (rule above)
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie6.8 mgnot an everyday portion (rule above)
Beverages, Orange-flavor drink, breakfast type, low calorie, powder6.8 mgnot an everyday portion (rule above)
Lamb, New Zealand, imported, liver, cooked, soaked and fried5.3 mgranked 1
Lamb, variety meats and by-products, liver, cooked, pan-fried4.6 mgranked 2
Babyfood, cereal, high protein, with apple and orange, dry4.3 mgnot an everyday portion (rule above)
Moose, liver, braised (Alaska Native)4.1 mgnot an everyday portion (rule above)
Leavening agents, yeast, baker's, active dry4.0 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Riboflavin: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov