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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Bread, oat bran, toasted | Baked Products | 0.34 mg | 26% |
| 452 | Crackers, standard snack-type, regular, low salt | Baked Products | 0.34 mg | 26% |
| 453 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.34 mg | 26% |
| 454 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 0.34 mg | 26% |
| 455 | Phyllo dough | Baked Products | 0.34 mg | 26% |
| 456 | Beverages, yellow green colored citrus soft drink with caffeine | Beverages | 0.34 mg | 26% |
| 457 | Beverages, Energy drink, AMP | Beverages | 0.34 mg | 26% |
| 458 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.34 mg | 26% |
| 459 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 0.34 mg | 26% |
| 460 | Raspberry juice concentrate | Fruits and Fruit Juices | 0.34 mg | 26% |
| 461 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 0.34 mg | 26% |
| 462 | Bagels, oat bran | Baked Products | 0.34 mg | 26% |
| 463 | Bread, white, commercially prepared, toasted | Baked Products | 0.34 mg | 26% |
| 464 | Snacks, bagel chips, plain | Snacks | 0.34 mg | 26% |
| 465 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.34 mg | 26% |
| 466 | Rolls, hard (includes kaiser) | Baked Products | 0.34 mg | 26% |
| 467 | Spices, sage, ground | Spices and Herbs | 0.34 mg | 26% |
| 468 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 0.34 mg | 26% |
| 469 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 0.34 mg | 26% |
| 470 | Bread, rye | Baked Products | 0.34 mg | 26% |
| 471 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 0.33 mg | 26% |
| 472 | Hush puppies, prepared from recipe | Baked Products | 0.33 mg | 26% |
| 473 | Bread, rye, toasted | Baked Products | 0.33 mg | 26% |
| 474 | Snacks, pretzels, hard, plain, salted | Snacks | 0.33 mg | 26% |
| 475 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 0.33 mg | 25% |
| 476 | Babyfood, crackers, vegetable | Baby Foods | 0.33 mg | 25% |
| 477 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 0.33 mg | 25% |
| 478 | Crackers, wheat, low salt | Baked Products | 0.33 mg | 25% |
| 479 | Bread, pita, white, enriched | Baked Products | 0.33 mg | 25% |
| 480 | Rolls, dinner, sweet | Baked Products | 0.33 mg | 25% |
| 481 | Spices, cumin seed | Spices and Herbs | 0.33 mg | 25% |
| 482 | Muffins, corn, commercially prepared | Baked Products | 0.33 mg | 25% |
| 483 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.33 mg | 25% |
| 484 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.32 mg | 25% |
| 485 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 0.32 mg | 25% |
| 486 | Bread, Italian | Baked Products | 0.32 mg | 25% |
| 487 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 0.32 mg | 25% |
| 488 | Cookies, vanilla wafers, lower fat | Baked Products | 0.32 mg | 25% |
| 489 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.32 mg | 25% |
| 490 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 0.32 mg | 25% |
| 491 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.32 mg | 25% |
| 492 | Quinoa, uncooked | Cereal Grains and Pasta | 0.32 mg | 24% |
| 493 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 0.32 mg | 24% |
| 494 | Snack, Pretzel, hard chocolate coated | Snacks | 0.32 mg | 24% |
| 495 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 0.32 mg | 24% |
| 496 | Cookies, vanilla wafers, higher fat | Baked Products | 0.32 mg | 24% |
| 497 | Spices, marjoram, dried | Spices and Herbs | 0.32 mg | 24% |
| 498 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.32 mg | 24% |
| 499 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.31 mg | 24% |
| 500 | Cookies, shortbread, reduced fat | Baked Products | 0.31 mg | 24% |
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