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Foods Highest in Riboflavin

Top 50 Australian foods ranked by riboflavin content per 100g, sourced from the AFCD.

VitaminsUnit: mg per 100g
#Foodmg/100g
1Spread, yeast, vegemite
17.1
2Spread, yeast, marmite
8.4
3Lamb, liver, grilled, no added fat
4.5
4Beverage base, chocolate flavour, added vitamins & minerals (Milo)
2.0
5Bar, snack, fruit filled, baked
1.9
6Chicken, liver, fried, added butter
1.9
7Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)
1.9
8Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins & minerals (Kellogg's Special K)
1.8
9Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)
1.8
10Chicken, liver, raw
1.8
11Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)
1.7
12Milk, cow, powder, skim
1.7
13Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)
1.7
14Milk, cow, powder, regular fat
1.6
15Milk, cow, powder, regular fat, unfortified
1.6
16Milk, cow, powder, regular fat, added vitamins A & D
1.6
17Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)
1.6
18Breakfast cereal, flakes of corn, added vitamins & minerals (Kellogg's Cornflakes)
1.6
19Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)
1.4
20Syrup, maple, pure
1.3
21Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)
1.2
22Paprika, dry powder
1.2
23Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)
1.1
24Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)
1.1
25Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)
0.85
26Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)
0.83
27Soft drink, energy drink, V
0.82
28Chilli (chili), dried, ground
0.79
29Coffee mix, with beverage whitener & sugar, dry powder
0.77
30Kangaroo, rump, baked, no added fat
0.69
31Kangaroo, loin fillet, grilled, no added fat
0.66
32Quail, lean flesh & skin, baked, no added fat
0.62
33Venison, leg medallion, lean, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat
0.61
34Milk, cow, canned, sweetened, condensed, regular
0.60
35Chocolate, white
0.60
36Muesli, toasted, added dried fruit & nuts, unfortified
0.59
37Venison, leg medallion, lean, raw
0.56
38Milk, cow, canned, evaporated, reduced fat (~2%)
0.56
39Dill, fresh, raw
0.54
40Cheese, parmesan, dried, finely grated
0.54
41Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)
0.54
42Egg, chicken, whole, omega-3 polyunsaturate enriched, raw
0.53
43Oregano, dried
0.53
44Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)
0.52
45Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled
0.51
46Quail, lean flesh & skin, raw
0.51
47Milk, cow, canned, evaporated, regular
0.51
48Mayonnaise, low fat, commercial
0.49
49Thyme, fresh, raw
0.47
50Egg, chicken, whole, fried, no fat added
0.46

Top Foods by Nutrient

Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where riboflavin value is zero or not measured.