Vitamin B2 (riboflavin)

Riboflavin is the trivial designation of a specific compound, 7,8-dimethyl-10-(1'-d-ribityl)-isoalloxazine, sometimes also called vitamin B2.

Ranking per

Position		Vitamin B2, mg
1	Almonds	1.138
2	Feta cheese	0.844
3	Goat cheese semisoft type	0.676
4	Deer shoulder clod, separable lean only, cooked, braised	0.657
5	Brie cheese	0.52
6	Whole egg cooked, hard-boiled	0.513
7	Camembert cheese	0.488
8	Duck domesticated, meat only, cooked, roasted	0.47
9	Cheddar cheese	0.428
10	Dulce de Leche	0.405
11	Edam cheese	0.389
12	Blue cheese	0.382
13	Sunflower seed kernels dried	0.355
14	Veal composite of trimmed retail cuts, separable lean only, cooked	0.34
15	Rye bread	0.335
16	Gouda cheese	0.334
17	Parmesan cheese hard	0.332
18	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	0.311
19	Swiss cheese	0.302
20	White mushrooms cooked, boiled, drained, without salt	0.3
21	Atlantic herring cooked, dry heat	0.299
22	Milk chocolate	0.298
23	Dill weed fresh	0.296
24	Wheat bran bread	0.287
25	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	0.286
26	Soybeans mature seeds, cooked, boiled, without salt	0.285
27	Mozzarella cheese whole milk	0.283
28	White chocolate	0.282
29	Turkey whole, meat only, cooked, roasted	0.28
30	Gruyere cheese	0.279
31	Garden cress raw	0.26
32	White wheat bread	0.255
33	Cottage cheese 2% milkfat	0.251
34	Sesame seeds whole, dried	0.247
35	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	0.24
36	Pistachio nuts dry roasted, without salt added	0.234
37	Cream cheese	0.23
38	Pine nuts dried	0.227
39	Beet greens raw	0.22
40	Cashew nuts dry roasted, without salt added	0.2
41	Ricotta cheese whole milk	0.195
42	Spinach raw	0.189
43	Eastern oyster wild, cooked, moist heat	0.18
44	Spearmint fresh	0.175
44	Сhestnuts european, roasted	0.175
46	Rabbit domesticated, composite of cuts, cooked, stewed	0.17
46	Shiitake mushrooms cooked, without salt	0.17
48	Milk whole, 3.25% milkfat	0.169
49	Whole-wheat bread commercially prepared	0.167
50	Chicken broilers or fryers, meat only, stewed	0.163
51	Coriander leaves raw	0.162
52	Pumpkin seed kernels dried	0.153
53	English walnuts	0.15
54	Coho salmon wild, cooked, dry heat	0.14
55	Asparagus cooked, boiled, drained	0.139
56	Yellowfin tuna fresh, cooked, dry heat	0.137
57	Atlantic salmon farmed, cooked, dry heat	0.135
58	Green peas raw	0.132
59	Avocados raw, all commercial varieties	0.13
59	Pecans	0.13
61	Pink salmon cooked, dry heat	0.126
62	Broccoli cooked, boiled, drained, without salt	0.123
63	Hazelnuts or filberts	0.113
64	Garlic raw	0.11
65	Rainbow trout farmed, cooked, dry heat	0.107
66	Channel catfish farmed, cooked, dry heat	0.1
67	Whole-wheat pasta cooked	0.099
68	Parsley fresh	0.098
69	Green snap beans cooked, boiled, drained, without salt	0.097
70	Swiss chard raw	0.09
71	Wild rice cooked	0.087
72	Arugula raw	0.086
73	Sweet pepper red, raw	0.085
74	Millet cooked	0.082
75	Brussels sprout cooked, boiled, drained, without salt	0.08
76	Atlantic cod cooked, dry heat	0.079
77	Dark chocolate 70-85% cacao solids	0.078
77	Pumpkin cooked, boiled, drained, without salt	0.078
79	Red leaf lettuce raw	0.077
80	Basil fresh	0.076
80	Common octopus cooked, moist heat	0.076
82	Bananas raw	0.073
82	Lentils mature seeds, cooked, boiled, without salt	0.073
84	Carp cooked, dry heat	0.07
84	Grapes red or green (European type, such as Thompson seedless), raw	0.07
86	Brown rice long-grain, cooked	0.069
86	Haddock cooked, dry heat	0.069
86	Red cabbage raw	0.069
89	Chickpeas mature seeds, cooked, boiled, without salt	0.063
90	Pearled barley cooked	0.062
90	Pinto beans mature seeds, cooked, boiled, without salt	0.062
92	Mung beans mature seeds, cooked, boiled, without salt	0.061
93	Black beans mature seeds, cooked, boiled, without salt	0.059
94	Carrot raw	0.058
94	Kidney beans red, mature seeds, cooked, boiled, without salt	0.058
96	Atlantic ocean perch cooked, dry heat	0.057
96	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	0.057
98	Split peas mature seeds, cooked, boiled, without salt	0.056
99	Lima beans large, mature seeds, cooked, boiled, without salt	0.055
100	Pomegranates raw	0.053
101	Cauliflower cooked, boiled, drained, without salt	0.052
102	Currants red and white, raw	0.05
103	Sweet potato cooked, boiled, without skin	0.047
104	White beans mature seeds, cooked, boiled, without salt	0.046
105	Blueberries raw	0.041
106	Apricots raw	0.04
106	Beets cooked, boiled, drained	0.04
106	Cabbage raw	0.04
106	Guavas common, raw	0.04
106	Oranges raw, all commercial varieties	0.04
111	Buckwheat groats roasted, cooked	0.039
112	Honey	0.038
112	Mangos raw	0.038
112	Raspberries raw	0.038
115	Atlantic and Pacific halibut cooked, dry heat	0.036
115	Tangerines raw	0.036
117	Brazilnuts dried, unblanched	0.035
118	Butter without salt	0.034
119	Cherries sweet, raw	0.033
119	Cucumber with peel, raw	0.033
121	Pineapple raw, all varieties	0.032
122	Grapefruit raw, pink and red, all areas	0.031
122	Peaches yellow, raw	0.031
124	Bulgur cooked	0.028
125	Couscous cooked	0.027
125	Nectarines raw	0.027
125	Onion raw	0.027
125	Papaya raw	0.027
129	Apples raw, with skin	0.026
129	Blackberries raw	0.026
129	Green onion young , tops only	0.026
129	Pears raw	0.026
129	Plums raw	0.026
134	Iceberg lettuce raw	0.025
134	Kiwifruit green, raw	0.025
136	Scallop (bay and sea), cooked, steamed	0.024
137	Strawberries raw	0.022
138	Watermelon raw	0.021
139	Cranberries raw	0.02
139	Eggplant cooked, boiled, drained, without salt	0.02
139	Lemons raw, without peel	0.02
139	Limes raw	0.02
139	Pasta cooked, unenriched, without added salt	0.02
139	Potato boiled, cooked in skin, flesh, without salt	0.02
145	Tomato red, ripe, raw, year round average	0.019
146	Northern lobster cooked, moist heat	0.017
147	Carambola (starfruit) raw	0.016
148	White rice long-grain, regular, unenriched, cooked without salt	0.013
149	Honeydew melon raw	0.012
150	Rice noodles cooked	0.004