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 801–850 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Bread, garlic, toasted | Baked Products | 0.32 mg | 24% | CNF |
| 802 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 0.32 mg | 24% | CNF |
| 803 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 0.32 mg | 24% | CNF |
| 804 | Flour, quinoa | Cereal Grains and Pasta | 0.32 mg | 24% | USDA_FF |
| 805 | Cookies, vanilla wafers, higher fat | Baked Products | 0.32 mg | 24% | USDA_SR |
| 806 | Spices, marjoram, dried | Spices and Herbs | 0.32 mg | 24% | USDA_SR |
| 807 | Spices, marjoram, dried | Spices and Herbs | 0.32 mg | 24% | CNF |
| 808 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.32 mg | 24% | USDA_SR |
| 809 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.31 mg | 24% | USDA_SR |
| 810 | Cookies, shortbread, reduced fat | Baked Products | 0.31 mg | 24% | USDA_SR |
| 811 | Snacks, peas, roasted, wasabi-flavored | Snacks | 0.31 mg | 24% | USDA_SR |
| 812 | Cookie, shortbread, plain, commercial | Baked Products | 0.31 mg | 24% | CNF |
| 813 | Muffins, English, mixed-grain (includes granola) | Baked Products | 0.31 mg | 24% | USDA_SR |
| 814 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.31 mg | 24% | USDA_SR |
| 815 | KFC, biscuit | Fast Foods | 0.31 mg | 24% | USDA_SR |
| 816 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.31 mg | 24% | USDA_SR |
| 817 | English muffin, multigrain (also granola) | Baked Products | 0.31 mg | 24% | CNF |
| 818 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 0.31 mg | 24% | USDA_SR |
| 819 | Candies, bars, Mars almond | Sweets | 0.31 mg | 24% | CNF |
| 820 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.31 mg | 24% | USDA_SR |
| 821 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.31 mg | 24% | CNF |
| 822 | Snacks, corn-based, extruded, onion-flavor | Snacks | 0.31 mg | 24% | USDA_SR |
| 823 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 0.31 mg | 24% | CNF |
| 824 | Snacks, corn-based, extruded, onion | Snacks | 0.31 mg | 24% | CNF |
| 825 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.31 mg | 24% | USDA_SR |
| 826 | Barley malt flour | Cereal Grains and Pasta | 0.31 mg | 24% | USDA_SR |
| 827 | Grains, barley, malt flour | Cereals, Grains and Pasta | 0.31 mg | 24% | CNF |
| 828 | Snacks, pita chips, salted | Snacks | 0.31 mg | 24% | USDA_SR |
| 829 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.31 mg | 24% | USDA_SR |
| 830 | English muffin, multigrain (also granola), toasted | Baked Products | 0.31 mg | 24% | CNF |
| 831 | Bread, pumpernickel | Baked Products | 0.30 mg | 23% | USDA_SR |
| 832 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 833 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 834 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% | CNF |
| 835 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% | CNF |
| 836 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.30 mg | 23% | USDA_SR |
| 837 | Luncheon slices, meatless | Legumes and Legume Products | 0.30 mg | 23% | USDA_SR |
| 838 | Meatless, luncheon slices | Legumes and Legume Products | 0.30 mg | 23% | CNF |
| 839 | Cake, pound, commercial, fat free | Baked Products | 0.30 mg | 23% | CNF |
| 840 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% | USDA_SR |
| 841 | Cake, sponge, prepared from recipe | Baked Products | 0.30 mg | 23% | USDA_SR |
| 842 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 0.30 mg | 23% | USDA_SR |
| 843 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.30 mg | 23% | USDA_SR |
| 844 | Focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% | USDA_SR |
| 845 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% | CNF |
| 846 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% | CNF |
| 847 | Cake, sponge, homemade | Baked Products | 0.30 mg | 23% | CNF |
| 848 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.30 mg | 23% | CNF |
| 849 | Bread, rice bran | Baked Products | 0.30 mg | 23% | USDA_SR |
| 850 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 0.30 mg | 23% | USDA_SR |
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