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 651–700 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Spices, saffron | Spices and Herbs | 0.27 mg | 21% |
| 652 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 0.27 mg | 21% |
| 653 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 0.27 mg | 21% |
| 654 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 655 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.27 mg | 21% |
| 656 | Snacks, potato chips, reduced fat | Snacks | 0.27 mg | 21% |
| 657 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 658 | Peppermint, fresh | Spices and Herbs | 0.27 mg | 20% |
| 659 | Cookies, chocolate wafers | Baked Products | 0.27 mg | 20% |
| 660 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 0.27 mg | 20% |
| 661 | Candies, dark chocolate coated coffee beans | Sweets | 0.27 mg | 20% |
| 662 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 0.27 mg | 20% |
| 663 | Nabisco, Nabisco Ritz Crackers | Baked Products | 0.27 mg | 20% |
| 664 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 0.27 mg | 20% |
| 665 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 20% |
| 666 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 0.27 mg | 20% |
| 667 | Cookies, molasses | Baked Products | 0.26 mg | 20% |
| 668 | Danish pastry, cinnamon, enriched | Baked Products | 0.26 mg | 20% |
| 669 | Spinach souffle | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 670 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.26 mg | 20% |
| 671 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.26 mg | 20% |
| 672 | Wild rice, raw | Cereal Grains and Pasta | 0.26 mg | 20% |
| 673 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.26 mg | 20% |
| 674 | Spices, mustard seed, ground | Spices and Herbs | 0.26 mg | 20% |
| 675 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.26 mg | 20% |
| 676 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 0.26 mg | 20% |
| 677 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 678 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 679 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.26 mg | 20% |
| 680 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 681 | Cress, garden, raw | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 682 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.26 mg | 20% |
| 683 | Papad | Legumes and Legume Products | 0.26 mg | 20% |
| 684 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.26 mg | 20% |
| 685 | Candies, caramels | Sweets | 0.26 mg | 20% |
| 686 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 0.26 mg | 20% |
| 687 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 0.26 mg | 20% |
| 688 | Bread, white wheat | Baked Products | 0.26 mg | 20% |
| 689 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 0.25 mg | 20% |
| 690 | Soy flour, defatted | Legumes and Legume Products | 0.25 mg | 19% |
| 691 | Bagels, multigrain | Baked Products | 0.25 mg | 19% |
| 692 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 693 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 694 | Bread, french or vienna, whole wheat | Baked Products | 0.25 mg | 19% |
| 695 | Bread, wheat | Baked Products | 0.25 mg | 19% |
| 696 | Soy meal, defatted, raw | Legumes and Legume Products | 0.25 mg | 19% |
| 697 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 0.25 mg | 19% |
| 698 | Rye flour, dark | Cereal Grains and Pasta | 0.25 mg | 19% |
| 699 | Rye grain | Cereal Grains and Pasta | 0.25 mg | 19% |
| 700 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 0.25 mg | 19% |
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