Riboflavin in food exists in bound and free forms. Your small intestine absorbs the free form readily, but extracting it from bound molecules, especially in plants, takes work your digestive system may not complete. The ranking below shows total riboflavin content, which can overstate what your body actually takes in.
Animal products and fortified cereals concentrate riboflavin. If you rely on whole grains and legumes as your main sources, check whether they are fortified. Whole versions of these foods typically contain less absorbable riboflavin than refined and enriched varieties.
Plant sources of riboflavin include fortified cereals, almonds, mushrooms, and green leafy vegetables. Vegetarian diets can meet the Daily Value through dairy and eggs; vegan diets depend heavily on fortified foods and mushrooms, which contain moderate amounts. Absorption from plant sources remains lower than from animal products.
FDA daily value: 1.3 mg
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Showing 451–500 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.26 mg | 20% |
| 452 | Bread, white with raisins, commercial, toasted | Baked Products | 0.25 mg | 20% |
| 453 | Beans, mungo, raw | Legumes and Legume Products | 0.25 mg | 20% |
| 454 | Soy flour, defatted | Legumes and Legume Products | 0.25 mg | 19% |
| 455 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 456 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 457 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 0.25 mg | 19% |
| 458 | Grains, rye flour, dark | Cereals, Grains and Pasta | 0.25 mg | 19% |
| 459 | Grains, rye | Cereals, Grains and Pasta | 0.25 mg | 19% |
| 460 | Soy meal, defatted, raw | Legumes and Legume Products | 0.25 mg | 19% |
| 461 | Candies, truffles, homemade | Sweets | 0.25 mg | 19% |
| 462 | English muffin, plain (also sourdough) | Baked Products | 0.25 mg | 19% |
| 463 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 464 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 465 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 466 | Muffin, wheat bran, dry mix, prepared | Baked Products | 0.25 mg | 19% |
| 467 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.25 mg | 19% |
| 468 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 0.25 mg | 19% |
| 469 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.25 mg | 19% |
| 470 | Meatless, chicken | Legumes and Legume Products | 0.25 mg | 19% |
| 471 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 0.25 mg | 19% |
| 472 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.25 mg | 19% |
| 473 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 0.25 mg | 19% |
| 474 | Bread pudding, with raisins, homemade | Baked Products | 0.25 mg | 19% |
| 475 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 0.24 mg | 19% |
| 476 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 477 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 0.24 mg | 19% |
| 478 | Cracker, standard snack-type, with whole-wheat | Baked Products | 0.24 mg | 19% |
| 479 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.24 mg | 19% |
| 480 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 481 | Muffin, carrot, commercial | Baked Products | 0.24 mg | 19% |
| 482 | Sweets, cocoa, powder, unsweetened | Sweets | 0.24 mg | 19% |
| 483 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.24 mg | 18% |
| 484 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.24 mg | 18% |
| 485 | Cracker, roasted vegetable | Baked Products | 0.24 mg | 18% |
| 486 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.24 mg | 18% |
| 487 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.24 mg | 18% |
| 488 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.24 mg | 18% |
| 489 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.24 mg | 18% |
| 490 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 0.24 mg | 18% |
| 491 | Candies, bars, sweet chocolate | Sweets | 0.24 mg | 18% |
| 492 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.24 mg | 18% |
| 493 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.24 mg | 18% |
| 494 | Zwieback | Babyfoods | 0.24 mg | 18% |
| 495 | Beans, great northern, raw | Legumes and Legume Products | 0.24 mg | 18% |
| 496 | Cake, pound, homemade | Baked Products | 0.24 mg | 18% |
| 497 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 18% |
| 498 | Cookie, sugar, commercial | Baked Products | 0.24 mg | 18% |
| 499 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 500 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 0.23 mg | 18% |
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