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 901–950 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Candies, bars, peanut | Sweets | 0.14 mg | 11% |
| 902 | Blackberry, wild, raw | Fruits and fruit juices | 0.14 mg | 11% |
| 903 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 904 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 905 | Soybean, curd cheese | Legumes and Legume Products | 0.14 mg | 11% |
| 906 | English muffin, whole wheat | Baked Products | 0.14 mg | 11% |
| 907 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 0.14 mg | 11% |
| 908 | Snacks, popcorn, oil-popped, unsalted | Snacks | 0.14 mg | 11% |
| 909 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.14 mg | 11% |
| 910 | Grains, oats | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 911 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 912 | Capers, canned | Spices and Herbs | 0.14 mg | 11% |
| 913 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 0.14 mg | 11% |
| 914 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 915 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 916 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 917 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 918 | Dumpling, plain | Baked Products | 0.14 mg | 11% |
| 919 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 0.14 mg | 11% |
| 920 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 921 | Spices, pumpkin pie spice | Spices and Herbs | 0.14 mg | 11% |
| 922 | English muffin, whole wheat, toasted | Baked Products | 0.14 mg | 11% |
| 923 | Snacks, tortilla chips, nacho | Snacks | 0.14 mg | 10% |
| 924 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 925 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 0.14 mg | 10% |
| 926 | Beans, hyacinth, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 927 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 928 | Peanuts, all types, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 929 | Peanuts, Spanish, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 930 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.14 mg | 10% |
| 931 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 932 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 933 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 934 | Grains, triticale | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 935 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 0.13 mg | 10% |
| 936 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.13 mg | 10% |
| 937 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.13 mg | 10% |
| 938 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 939 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 940 | Salad, caesar, homemade | Mixed Dishes | 0.13 mg | 10% |
| 941 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 942 | Peas, green, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 943 | Pie, blueberry, homemade, 2 crust | Baked Products | 0.13 mg | 10% |
| 944 | Nuts, hickory nuts, dried | Nuts and Seeds | 0.13 mg | 10% |
| 945 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.13 mg | 10% |
| 946 | Peanuts, Virginia, raw | Legumes and Legume Products | 0.13 mg | 10% |
| 947 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 948 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 949 | Nuts, walnuts, black, dried | Nuts and Seeds | 0.13 mg | 10% |
| 950 | Pie, cherry, commercial, 2 crust | Baked Products | 0.13 mg | 10% |
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