 |
The Ultimate Nutrition Tables!
Riboflavin
These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.
Reference, Release 22. Feel free to notify us of any errors. https://fdc.nal.usda.gov/
Not every food item is tested for every known nutrient. Any blank (empty) cells on our tables
represent no available data for those nutrients in those foods in the National Nutrition Database.
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat) g |
Carbohydrate, by difference g |
Fiber, total dietary g |
Thiamin (B1) Mg |
Riboflavin (B2) mg |
Niacin (B3) mg |
Pantothenic acid (B5) mg |
Vitamin B-6 mg |
Folate, total (B9) mcg |
Folic acid mcg |
Choline, total Mg |
Betaine mg |
Vitamin B-12 mcg |
Cholesterol
mg |
|
|
1 |
Lima, immature seeds, canned, regular pack, solids and liquids (Beans,) |
71 |
4.07 |
0.29 |
13.33 |
3.6 |
0.029 |
134 |
0.532 |
0.095 |
0.062 |
16 |
0 |
|
|
0.00 |
0 |
|
|
2 |
Paprika (Spices,) |
289 |
14.76 |
12.95 |
55.74 |
37.4 |
0.645 |
1.743 |
15.320 |
1.780 |
4.020 |
106 |
0 |
51.5 |
7.1 |
0.00 |
0 |
|
|
3 |
Tarragon, dried
(Spices,) |
295 |
22.77 |
7.24 |
50.22 |
7.4 |
0.251 |
1.339 |
8.950 |
|
2.410 |
274 |
0 |
|
|
0.00 |
0 |
|
|
4 |
Almonds (1,2)
(Nuts,) |
575 |
21.22 |
49.42 |
21.67 |
12.2 |
0.211 |
1.014 |
3.385 |
0.469 |
0.143 |
50 |
0 |
52.1 |
0.5 |
0.00 |
0 |
|
|
5 |
Roe, mixed species, cooked, dry heat (Fish,) |
204 |
28.62 |
8.23 |
1.92 |
0.0 |
0.277 |
0.949 |
2.192 |
1.154 |
0.185 |
92 |
0 |
|
|
11.54 |
479 |
|
|
6 |
Sea cucumber, yane (Alaska Native) |
56 |
13.00 |
0.40 |
0.00 |
|
0.050 |
0.940 |
3.200 |
|
|
|
|
|
|
|
|
|
|
7 |
Pepper, red or
cayenne |
318 |
12.01 |
17.27 |
56.63 |
27.2 |
0.328 |
0.919 |
8.701 |
|
2.450 |
106 |
0 |
51.5 |
|
0.00 |
0 |
|
|
8 |
Caribou, cooked, roasted (Game meat,) |
167 |
29.77 |
4.42 |
0.00 |
0.0 |
0.250 |
0.900 |
5.790 |
2.680 |
0.320 |
5 |
0 |
122.6 |
16.1 |
6.64 |
109 |
|
|
9 |
Almonds, dry
roasted, without salt added (Nuts,) |
597 |
22.09 |
52.83 |
19.29 |
11.8 |
0.074 |
0.859 |
3.850 |
0.229 |
0.126 |
33 |
0 |
52.1 |
|
0.00 |
0 |
|
|
10 |
Bear, cooked, simmered (Game meat,) |
259 |
32.42 |
13.39 |
0.00 |
0.0 |
0.100 |
0.820 |
3.350 |
|
0.290 |
6 |
0 |
122.3 |
16.1 |
2.47 |
98 |
|
|
11 |
Chili powder (Spices,) |
314 |
12.26 |
16.76 |
54.66 |
34.2 |
0.349 |
0.794 |
7.893 |
|
3.670 |
100 |
0 |
66.5 |
2.7 |
0.00 |
0 |
|
|
12 |
Egg, quail, whole, fresh, raw |
158 |
13.05 |
11.09 |
0.41 |
0.0 |
0.130 |
0.790 |
0.150 |
1.761 |
0.150 |
66 |
0 |
263.4 |
|
1.58 |
844 |
|
|
13 |
Roe, mixed species, raw (Fish,) |
143 |
22.32 |
6.42 |
1.50 |
0.0 |
0.240 |
0.740 |
1.800 |
1.000 |
0.160 |
80 |
0 |
335.4 |
|
10.00 |
374 |
|
|
14 |
Muskrat, cooked,
roasted (Game meat,) |
234 |
30.09 |
11.74 |
0.00 |
0.0 |
0.080 |
0.710 |
7.190 |
0.930 |
0.470 |
11 |
0 |
|
|
8.30 |
121 |
|
|
15 |
Chervil, dried (Spices,) |
237 |
23.20 |
3.9 |
49.10 |
11.3 |
0.380 |
0.680 |
5.400 |
|
0.930 |
274 |
0 |
|
|
0.00 |
0 |
|
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat) g |
Carbohydrate, by difference g |
Fiber, total dietary g |
Thiamin (B1) Mg |
Riboflavin (B2) mg |
Niacin (B3) mg |
Pantothenic acid (B5) mg |
Vitamin B-6 mg |
Folate, total (B9) mcg |
Folic acid mcg |
Choline, total Mg |
Betaine mg |
Vitamin B-12 mcg |
Cholesterol
mg |
|
|
16 |
Horseradish-tree leafy tips, raw |
64 |
9.40 |
1.40 |
8.28 |
2.0 |
0.257 |
0.660 |
2.220 |
0.125 |
1.200 |
40 |
0 |
|
|
0.00 |
0 |
|
|
17 |
Caviar, black and red, granular (Fish,) |
252 |
24.60 |
17.9 |
4.00 |
0.0 |
0.190 |
0.620 |
0.120 |
3.500 |
0.320 |
50 |
0 |
490.9 |
|
20.00 |
588 |
|
|
18 |
Goat, cooked, roasted (Game meat,) |
143 |
27.10 |
3.03 |
0.00 |
0.0 |
0.090 |
0.610 |
3.950 |
|
0.000 |
5 |
0 |
106.4 |
14.0 |
1.19 |
75 |
|
|
19 |
Deer, cooked, roasted (Game meat,) |
158 |
30.21 |
3.19 |
0.00 |
0.0 |
0.180 |
0.600 |
6.710 |
|
|
|
|
|
|
|
112 |
|
|
20 |
Oregano, dried
(Spices,) |
265 |
9.00 |
4.28 |
68.92 |
42.5 |
0.177 |
0.528 |
4.640 |
0.921 |
1.044 |
237 |
0 |
32.3 |
9.8 |
0.00 |
0 |
|
|
21 |
Raccoon, cooked,
roasted (Game meat,) |
255 |
29.20 |
14.50 |
0.00 |
0.0 |
0.590 |
0.520 |
4.680 |
|
0.470 |
11 |
0 |
115.4 |
15.2 |
8.30 |
97 |
|
|
22 |
Egg, whole, cooked, hard-boiled |
155 |
12.58 |
10.61 |
1.12 |
0.0 |
0.066 |
0.513 |
0.064 |
1.398 |
0.121 |
44 |
0 |
225.3 |
0.6 |
1.11 |
424 |
|
|
23 |
Horseradish-tree, leafy tips, cooked, boiled, drained, without salt |
60 |
5.27 |
0.93 |
11.15 |
2.0 |
0.222 |
0.509 |
1.995 |
0.102 |
0.929 |
23 |
0 |
21.0 |
|
0.00 |
0 |
|
|
24 |
Mushrooms, brown, Italian, or Crimini, raw |
27 |
2.50 |
0.10 |
4.12 |
0.6 |
0.095 |
0.490 |
3.800 |
1.500 |
0.110 |
14 |
0 |
22.1 |
11.1 |
0.10 |
0 |
|
|
25 |
Salmon, Atlantic, wild, cooked, dry heat (Fish,) |
182 |
25.44 |
8.13 |
0.00 |
0.0 |
0.275 |
0.487 |
10.077 |
1.920 |
0.944 |
29 |
0 |
|
|
3.05 |
71 |
|
|
26 |
Mushrooms, portabella, grilled |
26 |
2.50 |
0.20 |
5.07 |
1.5 |
0.077 |
0.480 |
4.500 |
1.500 |
0.100 |
22 |
0 |
21.2 |
6.1 |
0.05 |
0 |
|
|
27 |
Egg, whole, raw, fresh |
143 |
12.58 |
9.94 |
0.77 |
0.0 |
0.069 |
0.478 |
0.070 |
1.438 |
0.143 |
47 |
0 |
251.1 |
0.6 |
1.29 |
423 |
|
|
28 |
Mushrooms, portabella, grilled |
35 |
4.27 |
0.75 |
4.91 |
2.2 |
0.083 |
0.471 |
5.950 |
1.600 |
0.074 |
19 |
0 |
32.8 |
11.5 |
0.00 |
0 |
|
|
29 |
Duck, domesticated, meat only, cooked, roasted |
201 |
23.48 |
11.20 |
0.00 |
0.0 |
0.260 |
0.470 |
5.100 |
1.500 |
0.250 |
10 |
0 |
65.0 |
8.4 |
0.40 |
89 |
|
|
30 |
Egg, turkey, whole, fresh, raw |
171 |
13.68 |
11.88 |
1.15 |
0.0 |
0.110 |
0.470 |
0.024 |
1.889 |
0.131 |
71 |
0 |
|
|
1.69 |
933 |
|
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat) g |
Carbohydrate, by difference g |
Fiber, total dietary g |
Thiamin (B1) Mg |
Riboflavin (B2) mg |
Niacin (B3) mg |
Pantothenic acid (B5) mg |
Vitamin B-6 mg |
Folate, total (B9) mcg |
Folic acid mcg |
Choline, total Mg |
Betaine mg |
Vitamin B-12 mcg |
Cholesterol
mg |
|
|
31 |
Irishmoss, raw (Seaweed,) |
49 |
1.51 |
0.16 |
12.29 |
1.3 |
0.015 |
0.466 |
0.593 |
0.176 |
0.069 |
182 |
0 |
12.9 |
|
0.00 |
0 |
|
|
32 |
Seaweed, irishmoss, raw |
49 |
1.51 |
0.16 |
12.29 |
1.3 |
0.015 |
0.466 |
0.593 |
0.176 |
0.069 |
182 |
0 |
12.9 |
|
0.00 |
0 |
|
|
33 |
Taro leaves, raw |
42 |
4.98 |
0.74 |
6.70 |
3.7 |
0.209 |
0.456 |
1.513 |
0.084 |
0.146 |
126 |
0 |
12.8 |
|
0.00 |
0 |
|
|
34 |
Mace, ground (Spices,) |
475 |
6.71 |
32.38 |
50.50 |
20.2 |
0.312 |
0.448 |
1.350 |
|
0.160 |
76 |
0 |
|
|
0.00 |
0 |
|
|
35 |
Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,) |
171 |
28.05 |
5.65 |
0.00 |
0.0 |
0.227 |
0.447 |
5.570 |
1.345 |
0.557 |
18 |
0 |
|
|
2.83 |
86 |
|
|
36 |
Seaweed, laver,
raw |
35 |
5.81 |
0.28 |
5.11 |
0.3 |
0.098 |
0.446 |
1.470 |
0.521 |
0.159 |
146 |
0 |
10.4 |
|
0.00 |
0 |
|
|
37 |
Lambsquarters, raw |
43 |
4.20 |
0.80 |
7.30 |
4.0 |
0.160 |
0.440 |
1.200 |
0.092 |
0.274 |
30 |
0 |
|
|
0.00 |
0 |
|
|
38 |
Rosemary, dried
(Spices,) |
331 |
4.88 |
15.22 |
64.06 |
42.6 |
0.514 |
0.428 |
1.000 |
|
1.740 |
307 |
0 |
|
|
0.00 |
0 |
|
|
39 |
Clam, mixed species, cooked, moist heat (Mollusks,) |
148 |
25.55 |
1.95 |
5.13 |
0.0 |
0.150 |
0.426 |
3.354 |
0.680 |
0.110 |
29 |
0 |
|
|
98.89 |
67 |
|
|
40 |
Buckwheat |
343 |
13.25 |
3.40 |
71.50 |
10.0 |
0.101 |
0.425 |
7.020 |
1.233 |
0.210 |
30 |
0 |
|
|
0.00 |
0 |
|
|
41 |
Sisymbrium sp. seeds, whole, dried (Seeds,) |
318 |
12.14 |
4.60 |
58.26 |
|
0.191 |
0.423 |
16.825 |
0.997 |
0.778 |
95 |
0 |
|
|
0.00 |
0 |
|
|
42 |
Bay leaf (Spices,) |
313 |
7.61 |
8.36 |
74.97 |
26.3 |
0.009 |
0.421 |
2.005 |
|
1.740 |
180 |
0 |
|
|
0.00 |
0 |
|
|
43 |
Safflower seed
kernels, dried (Seeds,) |
517 |
16.18 |
38.45 |
34.29 |
|
1.163 |
0.415 |
2.284 |
4.030 |
1.170 |
160 |
0 |
|
|
0.00 |
0 |
|
|
44 |
Blueberries, wild, raw (Alaska Native) |
61 |
1.22 |
0.76 |
12.31 |
2.6 |
0.067 |
0.414 |
0.597 |
0.265 |
0.026 |
33 |
0 |
|
|
0.00 |
|
|
|
45 |
Egg, duck, whole, fresh, raw |
185 |
12.81 |
13.77 |
1.45 |
0.0 |
0.156 |
0.404 |
0.200 |
1.862 |
0.250 |
80 |
0 |
263.4 |
|
5.40 |
884 |
|
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat) g |
Carbohydrate, by difference g |
Fiber, total dietary g |
Thiamin (B1) Mg |
Riboflavin (B2) mg |
Niacin (B3) mg |
Pantothenic acid (B5) mg |
Vitamin B-6 mg |
Folate, total (B9) mcg |
Folic acid mcg |
Choline, total Mg |
Betaine mg |
Vitamin B-12 mcg |
Cholesterol
mg |
|
|
46 |
Whitefish, eggs (Alaska Native) (Fish,) |
104 |
14.66 |
2.88 |
4.89 |
0.0 |
0.088 |
0.403 |
0.956 |
1.060 |
0.159 |
53 |
0 |
247.5 |
8.2 |
56.40 |
439 |
|
|
47 |
Mushrooms, white, raw |
22 |
3.09 |
0.34 |
3.28 |
1.0 |
0.081 |
0.402 |
3.607 |
1.497 |
0.104 |
16 |
0 |
17.3 |
9.4 |
0.04 |
0 |
|
|
48 |
Thyme, dried
(Spices,) |
276 |
9.11 |
7.43 |
63.94 |
37.0 |
0.513 |
0.399 |
4.940 |
|
0.550 |
274 |
0 |
43.6 |
|
0.00 |
0 |
|
|
49 |
Goose, domesticated, meat only, cooked, roasted |
238 |
28.97 |
12.67 |
0.00 |
0.0 |
0.092 |
0.390 |
4.081 |
1.834 |
0.470 |
12 |
0 |
|
|
0.49 |
96 |
|
|
50 |
Egg, goose, whole, fresh, raw |
185 |
13.87 |
13.27 |
1.35 |
0.0 |
0.147 |
0.382 |
0.189 |
1.759 |
0.236 |
76 |
0 |
263.4 |
|
5.10 |
852 |
|
|
51 |
Mustard seed,
yellow |
469 |
24.94 |
28.76 |
34.94 |
14.7 |
0.543 |
0.381 |
7.890 |
|
0.430 |
76 |
0 |
122.7 |
1.9 |
0.00 |
0 |
|
|
52 |
Caraway seed (Spices,) |
333 |
19.77 |
14.59 |
49.9 |
38.0 |
0.383 |
0.379 |
3.606 |
|
0.360 |
10 |
0 |
24.7 |
|
0.00 |
0 |
|
|
53 |
Beechnuts, dried
(Nuts,) |
576 |
6.20 |
50.00 |
33.50 |
|
0.304 |
0.371 |
0.877 |
0.925 |
0.684 |
113 |
0 |
|
|
0.00 |
0 |
|
|
54 |
Opossum, cooked,
roasted (Game meat,) |
221 |
30.20 |
10.20 |
0.00 |
0.0 |
0.100 |
0.370 |
8.430 |
|
0.470 |
10 |
0 |
116.5 |
15.3 |
8.30 |
129 |
|
|
55 |
Fenugreek seed (Spices,) |
323 |
23.00 |
6.41 |
58.35 |
24.6 |
0.322 |
0.366 |
1.640 |
|
0.600 |
57 |
0 |
|
|
0.00 |
0 |
|
|
56 |
Balsam-pear (bitter gourd), leafy tips, raw |
30 |
5.30 |
0.69 |
3.29 |
|
0.181 |
0.362 |
1.110 |
0.063 |
0.803 |
128 |
0 |
|
|
0.00 |
0 |
|
|
57 |
Sunflower seed
kernels, dried (Seeds,) |
584 |
20.78 |
51.46 |
20.00 |
8.6 |
1.480 |
0.355 |
8.335 |
1.130 |
1.345 |
227 |
0 |
55.1 |
35.4 |
0.00 |
0 |
|
|
58 |
Milk, sheep, fluid |
108 |
5.98 |
7.00 |
5.36 |
0.0 |
0.065 |
0.355 |
0.417 |
0.407 |
0.060 |
7 |
0 |
|
|
0.71 |
27 |
|
|
59 |
Seaweed,
spirulina, raw |
26 |
5.92 |
0.39 |
2.42 |
|
0.222 |
0.342 |
1.196 |
0.325 |
0.034 |
9 |
0 |
|
|
0.00 |
0 |
|
|
60 |
Moose, cooked, roasted (Game meat,) |
134 |
29.27 |
0.97 |
0.00 |
0.0 |
0.050 |
0.340 |
5.260 |
|
0.370 |
4 |
0 |
115.4 |
15.2 |
6.31 |
78 |
|
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat) g |
Carbohydrate, by difference g |
Fiber, total dietary g |
Thiamin (B1) Mg |
Riboflavin (B2) mg |
Niacin (B3) mg |
Pantothenic acid (B5) mg |
Vitamin B-6 mg |
Folate, total (B9) mcg |
Folic acid mcg |
Choline, total Mg |
Betaine mg |
Vitamin B-12 mcg |
Cholesterol
mg |
|
|
61 |
Sage, ground
(Spices,) |
315 |
10.63 |
12.75 |
60.73 |
40.3 |
0.754 |
0.336 |
5.720 |
|
2.690 |
274 |
0 |
43.6 |
|
0.00 |
0 |
|
|
62 |
Broadbeans (fava beans), mature seeds,
raw |
341 |
26.12 |
1.53 |
58.29 |
25.0 |
0.555 |
0.333 |
2.832 |
0.976 |
0.366 |
423 |
0 |
95.8 |
|
0.00 |
0 |
|
|
63 |
Broadbeans (fava beans), mature seeds,
raw |
341 |
26.12 |
1.53 |
58.29 |
25.0 |
0.555 |
0.333 |
2.832 |
0.976 |
0.366 |
423 |
0 |
95.8 |
|
0.00 |
0 |
|
|
64 |
Yellow, mature seeds, raw (Beans,) |
345 |
22.00 |
2.60 |
60.70 |
25.1 |
0.690 |
0.330 |
2.430 |
0.734 |
0.442 |
389 |
0 |
|
|
0.00 |
0 |
|
|
65 |
Cumin seed (Spices,) |
375 |
17.81 |
22.27 |
44.24 |
10.5 |
0.628 |
0.327 |
4.579 |
|
0.435 |
10 |
0 |
24.7 |
|
0.00 |
0 |
|
|
66 |
Goose, domesticated, meat and skin, cooked, roasted |
305 |
25.16 |
21.92 |
0.00 |
0.0 |
0.077 |
0.323 |
4.168 |
1.530 |
0.370 |
2 |
0 |
66.5 |
9.2 |
0.41 |
91 |
|
|
67 |
Quinoa, uncooked |
368 |
14.12 |
6.07 |
64.16 |
7.0 |
0.360 |
0.318 |
1.520 |
0.772 |
0.487 |
184 |
0 |
70.2 |
630.4 |
0.00 |
0 |
|
|
68 |
Marjoram, dried (Spices,) |