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 751–800 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 18% |
| 752 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 0.23 mg | 18% |
| 753 | Bread, oatmeal, toasted | Baked Products | 0.23 mg | 18% |
| 754 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 755 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 756 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 0.23 mg | 18% |
| 757 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 0.23 mg | 18% |
| 758 | Mung beans, mature seeds, raw | Legumes and Legume Products | 0.23 mg | 18% |
| 759 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.23 mg | 18% |
| 760 | Miso | Legumes and Legume Products | 0.23 mg | 18% |
| 761 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 0.23 mg | 18% |
| 762 | Muffins, blueberry, dry mix | Baked Products | 0.23 mg | 18% |
| 763 | Cake, yellow, enriched, dry mix | Baked Products | 0.23 mg | 18% |
| 764 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.23 mg | 18% |
| 765 | Archway Home Style Cookies, Molasses | Baked Products | 0.23 mg | 18% |
| 766 | Doughnuts, french crullers, glazed | Baked Products | 0.23 mg | 18% |
| 767 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.23 mg | 18% |
| 768 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.23 mg | 18% |
| 769 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 0.23 mg | 18% |
| 770 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.23 mg | 18% |
| 771 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 0.23 mg | 18% |
| 772 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 0.23 mg | 18% |
| 773 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.23 mg | 18% |
| 774 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.23 mg | 18% |
| 775 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 0.23 mg | 18% |
| 776 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.23 mg | 18% |
| 777 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.23 mg | 18% |
| 778 | Bread, whole-wheat, prepared from recipe | Baked Products | 0.23 mg | 17% |
| 779 | Nuts, pine nuts, dried | Nut and Seed Products | 0.23 mg | 17% |
| 780 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 0.23 mg | 17% |
| 781 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.23 mg | 17% |
| 782 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 0.23 mg | 17% |
| 783 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 0.23 mg | 17% |
| 784 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 0.22 mg | 17% |
| 785 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 786 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 0.22 mg | 17% |
| 787 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 0.22 mg | 17% |
| 788 | Crackers, rye, wafers, seasoned | Baked Products | 0.22 mg | 17% |
| 789 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 0.22 mg | 17% |
| 790 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 0.22 mg | 17% |
| 791 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 0.22 mg | 17% |
| 792 | Seaweed, agar, dried | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 793 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 0.22 mg | 17% |
| 794 | Beans, french, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 795 | Archway Home Style Cookies, Reduced Fat Ginger Snaps | Baked Products | 0.22 mg | 17% |
| 796 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 0.22 mg | 17% |
| 797 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 798 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 0.22 mg | 17% |
| 799 | Lupins, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 800 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 0.22 mg | 17% |
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