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 501–550 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 0.23 mg | 18% |
| 502 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 0.23 mg | 18% |
| 503 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 0.23 mg | 18% |
| 504 | Soybean, fermented products, miso | Legumes and Legume Products | 0.23 mg | 18% |
| 505 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.23 mg | 18% |
| 506 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.23 mg | 18% |
| 507 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 0.23 mg | 18% |
| 508 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 0.23 mg | 18% |
| 509 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.23 mg | 18% |
| 510 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 511 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 512 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.23 mg | 18% |
| 513 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.23 mg | 18% |
| 514 | Doughnut (donut), French cruller, glazed | Baked Products | 0.23 mg | 18% |
| 515 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 0.23 mg | 18% |
| 516 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 517 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 0.23 mg | 18% |
| 518 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.23 mg | 18% |
| 519 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.23 mg | 18% |
| 520 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 0.23 mg | 17% |
| 521 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 0.23 mg | 17% |
| 522 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 0.23 mg | 17% |
| 523 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 0.23 mg | 17% |
| 524 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 0.23 mg | 17% |
| 525 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 0.22 mg | 17% |
| 526 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 527 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 0.22 mg | 17% |
| 528 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 0.22 mg | 17% |
| 529 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 0.22 mg | 17% |
| 530 | Cracker, rye, wafers, seasoned | Baked Products | 0.22 mg | 17% |
| 531 | Seaweed, agar, dried | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 532 | Beans, french, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 533 | Grains, oat bran, dry | Cereals, Grains and Pasta | 0.22 mg | 17% |
| 534 | Lotus root, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 535 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 0.22 mg | 17% |
| 536 | Beans, adzuki, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 537 | Cookie, shortbread, pecan, commercial | Baked Products | 0.22 mg | 17% |
| 538 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 539 | Spices, cloves, ground | Spices and Herbs | 0.22 mg | 17% |
| 540 | Candies, Reese's Pieces | Sweets | 0.22 mg | 17% |
| 541 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.22 mg | 17% |
| 542 | Lupins, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 543 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.22 mg | 17% |
| 544 | Beet greens, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 545 | Bread, multigrain, toasted | Baked Products | 0.22 mg | 17% |
| 546 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 0.22 mg | 17% |
| 547 | Beans, kidney, light red, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 548 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 549 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 0.22 mg | 17% |
| 550 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 0.22 mg | 17% |
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