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 701–750 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 0.25 mg | 19% |
| 702 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 0.25 mg | 19% |
| 703 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 704 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 705 | Candies, truffles, prepared-from-recipe | Sweets | 0.25 mg | 19% |
| 706 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 707 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 0.25 mg | 19% |
| 708 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 0.25 mg | 19% |
| 709 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 0.25 mg | 19% |
| 710 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 0.25 mg | 19% |
| 711 | Chicken, meatless | Legumes and Legume Products | 0.25 mg | 19% |
| 712 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 0.25 mg | 19% |
| 713 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 0.25 mg | 19% |
| 714 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 0.25 mg | 19% |
| 715 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 0.25 mg | 19% |
| 716 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 0.24 mg | 19% |
| 717 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 0.24 mg | 19% |
| 718 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 0.24 mg | 19% |
| 719 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.24 mg | 19% |
| 720 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 0.24 mg | 19% |
| 721 | Taro, tahitian, raw | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 722 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.24 mg | 19% |
| 723 | Pancakes, plain, reduced fat | Baked Products | 0.24 mg | 19% |
| 724 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 0.24 mg | 19% |
| 725 | Cookies, vanilla sandwich with creme filling | Baked Products | 0.24 mg | 19% |
| 726 | Crackers, standard snack-type, with whole wheat | Baked Products | 0.24 mg | 19% |
| 727 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.24 mg | 19% |
| 728 | Cake, white, prepared from recipe without frosting | Baked Products | 0.24 mg | 19% |
| 729 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 730 | Cocoa, dry powder, unsweetened | Sweets | 0.24 mg | 19% |
| 731 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 0.24 mg | 18% |
| 732 | Nabisco, Nabisco Grahams Crackers | Baked Products | 0.24 mg | 18% |
| 733 | Bread, reduced-calorie, rye | Baked Products | 0.24 mg | 18% |
| 734 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 0.24 mg | 18% |
| 735 | Archway Home Style Cookies, Old Fashioned Molasses | Baked Products | 0.24 mg | 18% |
| 736 | Cake, gingerbread, dry mix | Baked Products | 0.24 mg | 18% |
| 737 | Bread, oatmeal | Baked Products | 0.24 mg | 18% |
| 738 | Bread, cracked-wheat | Baked Products | 0.24 mg | 18% |
| 739 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 0.24 mg | 18% |
| 740 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.24 mg | 18% |
| 741 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 0.24 mg | 18% |
| 742 | Candies, sweet chocolate | Sweets | 0.24 mg | 18% |
| 743 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.24 mg | 18% |
| 744 | Zwieback | Baby Foods | 0.24 mg | 18% |
| 745 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 0.24 mg | 18% |
| 746 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.24 mg | 18% |
| 747 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 0.24 mg | 18% |
| 748 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 0.24 mg | 18% |
| 749 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 0.24 mg | 18% |
| 750 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 18% |
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