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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 0.22 mg | 17% |
| 802 | Spices, cloves, ground | Spices and Herbs | 0.22 mg | 17% |
| 803 | Beet greens, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 804 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 805 | Lotus root, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 806 | Oat bran, raw | Cereal Grains and Pasta | 0.22 mg | 17% |
| 807 | Candies, REESE'S PIECES Candy | Sweets | 0.22 mg | 17% |
| 808 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 0.22 mg | 17% |
| 809 | DENNY'S, top sirloin steak | Restaurant Foods | 0.22 mg | 17% |
| 810 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 811 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 812 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 813 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 0.22 mg | 17% |
| 814 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.22 mg | 17% |
| 815 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 0.22 mg | 17% |
| 816 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 0.22 mg | 17% |
| 817 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.22 mg | 17% |
| 818 | Cookies, fig bars | Baked Products | 0.22 mg | 17% |
| 819 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 0.22 mg | 17% |
| 820 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 821 | Cookies, oatmeal, with raisins | Baked Products | 0.22 mg | 17% |
| 822 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 0.22 mg | 17% |
| 823 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 0.21 mg | 17% |
| 824 | Cookies, sugar wafer, chocolate-covered | Baked Products | 0.21 mg | 17% |
| 825 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 0.21 mg | 17% |
| 826 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 0.21 mg | 17% |
| 827 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 0.21 mg | 17% |
| 828 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.21 mg | 17% |
| 829 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.21 mg | 17% |
| 830 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 831 | Pie crust, standard-type, dry mix | Baked Products | 0.21 mg | 16% |
| 832 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 0.21 mg | 16% |
| 833 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 0.21 mg | 16% |
| 834 | Meatballs, meatless | Legumes and Legume Products | 0.21 mg | 16% |
| 835 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 0.21 mg | 16% |
| 836 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 0.21 mg | 16% |
| 837 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 838 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.21 mg | 16% |
| 839 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.21 mg | 16% |
| 840 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.21 mg | 16% |
| 841 | Cake, yellow, light, dry mix | Baked Products | 0.21 mg | 16% |
| 842 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 0.21 mg | 16% |
| 843 | Lentils, raw | Legumes and Legume Products | 0.21 mg | 16% |
| 844 | SILK Coffee, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
| 845 | SILK Unsweetened, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
| 846 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
| 847 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
| 848 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
| 849 | SILK Vanilla, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
| 850 | SILK Plain, soymilk | Legumes and Legume Products | 0.21 mg | 16% |
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