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 551–600 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 552 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.22 mg | 17% |
| 553 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 17% |
| 554 | Cookie, fig bar | Baked Products | 0.22 mg | 17% |
| 555 | Beans, kidney, dark red, raw | Legumes and Legume Products | 0.21 mg | 17% |
| 556 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.21 mg | 17% |
| 557 | Peas, split, raw | Legumes and Legume Products | 0.21 mg | 17% |
| 558 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.21 mg | 17% |
| 559 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.21 mg | 17% |
| 560 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.21 mg | 16% |
| 561 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.21 mg | 16% |
| 562 | Meatless, meatballs | Legumes and Legume Products | 0.21 mg | 16% |
| 563 | Candies, M&M's, plain chocolate candies | Sweets | 0.21 mg | 16% |
| 564 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.21 mg | 16% |
| 565 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.21 mg | 16% |
| 566 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 0.21 mg | 16% |
| 567 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.21 mg | 16% |
| 568 | Beans, pinto, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 569 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.21 mg | 16% |
| 570 | Lentils, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 571 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.21 mg | 16% |
| 572 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.21 mg | 16% |
| 573 | Biscuit, multigrain, refrigerated dough | Baked Products | 0.21 mg | 16% |
| 574 | Fast foods, brownie | Fast Foods | 0.21 mg | 16% |
| 575 | Candies, REESE'S BITES | Sweets | 0.21 mg | 16% |
| 576 | Candies, bars, Kit Kat wafer bar | Sweets | 0.21 mg | 16% |
| 577 | Cookie, brownie, commercial | Baked Products | 0.21 mg | 16% |
| 578 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 0.21 mg | 16% |
| 579 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 0.21 mg | 16% |
| 580 | Beans, black, flour | Legumes and Legume Products | 0.21 mg | 16% |
| 581 | Grains, amaranth, flour | Cereals, Grains and Pasta | 0.21 mg | 16% |
| 582 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 0.21 mg | 16% |
| 583 | Candies, bars, Whatchamacallit | Sweets | 0.21 mg | 16% |
| 584 | Beans, kidney, all types, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 585 | Pie, lemon meringue, commercial | Baked Products | 0.21 mg | 16% |
| 586 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.21 mg | 16% |
| 587 | Tourtiere, homemade | Baked Products | 0.21 mg | 16% |
| 588 | Bagel, whole-wheat (multigrain) | Baked Products | 0.21 mg | 16% |
| 589 | Bread, white with raisins, commercial | Baked Products | 0.21 mg | 16% |
| 590 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.21 mg | 16% |
| 591 | Candies, bars, Twix, caramel cookie | Sweets | 0.21 mg | 16% |
| 592 | Bread, sprouted wheat, commercial, toasted | Baked Products | 0.21 mg | 16% |
| 593 | Beans, small white, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 594 | Cookie, raisin, soft-type | Baked Products | 0.21 mg | 16% |
| 595 | Mushroom, morel, raw | Vegetables and Vegetable Products | 0.20 mg | 16% |
| 596 | Pie, pumpkin, commercial | Baked Products | 0.20 mg | 16% |
| 597 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.20 mg | 16% |
| 598 | Dessert, mousse, chocolate, homemade | Sweets | 0.20 mg | 16% |
| 599 | Snacks, tortilla chips, taco | Snacks | 0.20 mg | 16% |
| 600 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.20 mg | 16% |
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