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 601–650 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Bread, protein (includes gluten) | Baked Products | 0.39 mg | 30% | CNF |
| 602 | Syrups, malt | Sweets | 0.39 mg | 30% | USDA_SR |
| 603 | Sweets, syrups, malt | Sweets | 0.39 mg | 30% | CNF |
| 604 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 0.39 mg | 30% | USDA_SR |
| 605 | Bread, raisin, enriched, toasted | Baked Products | 0.39 mg | 30% | USDA_SR |
| 606 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.39 mg | 30% | USDA_SR |
| 607 | Bread, protein, (includes gluten), toasted | Baked Products | 0.39 mg | 30% | USDA_SR |
| 608 | Bread, protein (includes gluten), toasted | Baked Products | 0.39 mg | 30% | CNF |
| 609 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 0.39 mg | 30% | USDA_SR |
| 610 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 0.39 mg | 30% | USDA_SR |
| 611 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 0.39 mg | 30% | USDA_SR |
| 612 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.39 mg | 30% | CNF |
| 613 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% | USDA_SR |
| 614 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% | CNF |
| 615 | Bread, wheat, toasted | Baked Products | 0.38 mg | 29% | USDA_SR |
| 616 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.38 mg | 29% | USDA_SR |
| 617 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.38 mg | 29% | USDA_SR |
| 618 | French toast, frozen, ready-to-heat | Baked Products | 0.38 mg | 29% | USDA_SR |
| 619 | French toast, frozen, ready to heat | Baked Products | 0.38 mg | 29% | CNF |
| 620 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% | USDA_SR |
| 621 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 0.38 mg | 29% | USDA_SR |
| 622 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.38 mg | 29% | USDA_SR |
| 623 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% | CNF |
| 624 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.38 mg | 29% | CNF |
| 625 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.38 mg | 29% | CNF |
| 626 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% | USDA_SR |
| 627 | Bread, wheat germ, toasted | Baked Products | 0.38 mg | 29% | CNF |
| 628 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% | CNF |
| 629 | Snacks, CLIF BAR, mixed flavors | Snacks | 0.38 mg | 29% | USDA_SR |
| 630 | Snacks, Clif bar, all flavours | Snacks | 0.38 mg | 29% | CNF |
| 631 | Bread, wheat germ | Baked Products | 0.38 mg | 29% | CNF |
| 632 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.37 mg | 29% | USDA_SR |
| 633 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.37 mg | 29% | CNF |
| 634 | Nuts, beechnuts, dried | Nut and Seed Products | 0.37 mg | 29% | USDA_SR |
| 635 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 0.37 mg | 29% | CNF |
| 636 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.37 mg | 29% | CNF |
| 637 | Bread, white, commercial, toasted | Baked Products | 0.37 mg | 29% | CNF |
| 638 | Nuts, beechnuts, dried | Nuts and Seeds | 0.37 mg | 29% | CNF |
| 639 | Muffins, corn, toaster-type | Baked Products | 0.37 mg | 28% | USDA_SR |
| 640 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 0.37 mg | 28% | USDA_SR |
| 641 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 0.37 mg | 28% | USDA_SR |
| 642 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 0.37 mg | 28% | CNF |
| 643 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 0.37 mg | 28% | CNF |
| 644 | Muffin, corn, toaster type | Baked Products | 0.37 mg | 28% | CNF |
| 645 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 0.37 mg | 28% | CNF |
| 646 | Spices, fenugreek seed | Spices and Herbs | 0.37 mg | 28% | USDA_SR |
| 647 | Spices, fenugreek seed | Spices and Herbs | 0.37 mg | 28% | CNF |
| 648 | Grape leaves, canned | Vegetables and Vegetable Products | 0.36 mg | 28% | USDA_SR |
| 649 | Grape leaves, canned | Vegetables and Vegetable Products | 0.36 mg | 28% | CNF |
| 650 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.36 mg | 28% | USDA_FF |
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