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 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Beans, lima, dry, large, raw | Legumes and Legume Products | 0.20 mg | 16% |
| 602 | Cake, angel food, dry mix, prepared | Baked Products | 0.20 mg | 16% |
| 603 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.20 mg | 15% |
| 604 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.20 mg | 15% |
| 605 | Pie, pumpkin, homemade | Baked Products | 0.20 mg | 15% |
| 606 | Grains, amaranth, raw | Cereals, Grains and Pasta | 0.20 mg | 15% |
| 607 | Spices, curry powder | Spices and Herbs | 0.20 mg | 15% |
| 608 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 0.20 mg | 15% |
| 609 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 0.20 mg | 15% |
| 610 | Indian, bread, chapati or roti, plain | Baked Products | 0.20 mg | 15% |
| 611 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 0.20 mg | 15% |
| 612 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 0.20 mg | 15% |
| 613 | Instant breakfast, powder, chocolate | Beverages | 0.20 mg | 15% |
| 614 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.20 mg | 15% |
| 615 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.20 mg | 15% |
| 616 | Bread, banana, homemade, made with margarine | Baked Products | 0.20 mg | 15% |
| 617 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.20 mg | 15% |
| 618 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% |
| 619 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 0.20 mg | 15% |
| 620 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% |
| 621 | Durian, raw or frozen | Fruits and fruit juices | 0.20 mg | 15% |
| 622 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% |
| 623 | Cracker, wheat, low fat | Baked Products | 0.20 mg | 15% |
| 624 | Bread, multigrain, commercial, reduced sodium | Baked Products | 0.20 mg | 15% |
| 625 | Bread, multigrain, commercial | Baked Products | 0.20 mg | 15% |
| 626 | Snacks, trail mix, regular, unsalted | Snacks | 0.20 mg | 15% |
| 627 | Snacks, trail mix, regular | Snacks | 0.20 mg | 15% |
| 628 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.20 mg | 15% |
| 629 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.20 mg | 15% |
| 630 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 0.20 mg | 15% |
| 631 | Peanuts, all types, dry roasted | Legumes and Legume Products | 0.20 mg | 15% |
| 632 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 0.20 mg | 15% |
| 633 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 0.20 mg | 15% |
| 634 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 0.20 mg | 15% |
| 635 | Pie, tourtiere, commercial | Baked Products | 0.20 mg | 15% |
| 636 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.20 mg | 15% |
| 637 | Cookie, fudge, cake-type | Baked Products | 0.19 mg | 15% |
| 638 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 0.19 mg | 15% |
| 639 | Beans, black, mature seeds, raw | Legumes and Legume Products | 0.19 mg | 15% |
| 640 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 0.19 mg | 15% |
| 641 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 642 | Beans, pink, raw | Legumes and Legume Products | 0.19 mg | 15% |
| 643 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 0.19 mg | 15% |
| 644 | Raisin, golden seedless | Fruits and fruit juices | 0.19 mg | 15% |
| 645 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.19 mg | 15% |
| 646 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.19 mg | 15% |
| 647 | Spices, poultry seasoning | Spices and Herbs | 0.19 mg | 15% |
| 648 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 649 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 650 | Soybean, fermented products, natto | Legumes and Legume Products | 0.19 mg | 15% |
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