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 851–900 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.15 mg | 11% |
| 852 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 853 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.15 mg | 11% |
| 854 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.15 mg | 11% |
| 855 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.15 mg | 11% |
| 856 | Candies, nougat, with almonds | Sweets | 0.15 mg | 11% |
| 857 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.15 mg | 11% |
| 858 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.15 mg | 11% |
| 859 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.15 mg | 11% |
| 860 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.15 mg | 11% |
| 861 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.15 mg | 11% |
| 862 | Plant-based beverage, rice, enriched | Beverages | 0.15 mg | 11% |
| 863 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% |
| 864 | Popover, dry mix, unprepared | Baked Products | 0.15 mg | 11% |
| 865 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 866 | Beans, white, raw | Legumes and Legume Products | 0.15 mg | 11% |
| 867 | Cracker, wheat | Baked Products | 0.15 mg | 11% |
| 868 | Beverage mix, chocolate flavour, powder | Beverages | 0.15 mg | 11% |
| 869 | Cracker, crispbread, rye | Baked Products | 0.14 mg | 11% |
| 870 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 0.14 mg | 11% |
| 871 | Soybean kernels, roasted, salted | Legumes and Legume Products | 0.14 mg | 11% |
| 872 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 873 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 0.14 mg | 11% |
| 874 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.14 mg | 11% |
| 875 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 876 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.14 mg | 11% |
| 877 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 878 | Bread, whole wheat, commercial, toasted | Baked Products | 0.14 mg | 11% |
| 879 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 880 | Avocado, raw, california | Fruits and fruit juices | 0.14 mg | 11% |
| 881 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 882 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 0.14 mg | 11% |
| 883 | Snacks, corn nuts, barbecue | Snacks | 0.14 mg | 11% |
| 884 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 0.14 mg | 11% |
| 885 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 886 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 887 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 0.14 mg | 11% |
| 888 | Currant, zante, dried | Fruits and fruit juices | 0.14 mg | 11% |
| 889 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.14 mg | 11% |
| 890 | Spices, garlic powder | Spices and Herbs | 0.14 mg | 11% |
| 891 | Asparagus, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 892 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.14 mg | 11% |
| 893 | Snacks, oriental mix, rice-based | Snacks | 0.14 mg | 11% |
| 894 | Blackberry, wild, raw | Fruits and fruit juices | 0.14 mg | 11% |
| 895 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 896 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 897 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 0.14 mg | 11% |
| 898 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.14 mg | 11% |
| 899 | Candies, bars, peanut | Sweets | 0.14 mg | 11% |
| 900 | Longan, raw | Fruits and fruit juices | 0.14 mg | 11% |
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