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 51–100 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 1.14 mg | 88% |
| 52 | Leavening agent, yeast, baker's, compressed | Baked Products | 1.13 mg | 87% |
| 53 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 1.11 mg | 85% |
| 54 | Breakfast bar, corn flake crust with fruit | Baked Products | 1.10 mg | 85% |
| 55 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 1.08 mg | 83% |
| 56 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 1.05 mg | 81% |
| 57 | Tea, instant, unsweetened, powder | Beverages | 0.98 mg | 76% |
| 58 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 0.98 mg | 76% |
| 59 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.96 mg | 74% |
| 60 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 0.95 mg | 73% |
| 61 | Soy flour, full-fat, roasted | Legumes and Legume Products | 0.94 mg | 72% |
| 62 | Spices, chili powder | Spices and Herbs | 0.94 mg | 72% |
| 63 | Nuts, almond butter, plain, salted | Nuts and Seeds | 0.94 mg | 72% |
| 64 | Nuts, almond butter, plain | Nuts and Seeds | 0.94 mg | 72% |
| 65 | Spices, pepper, red or cayenne | Spices and Herbs | 0.92 mg | 71% |
| 66 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 0.90 mg | 69% |
| 67 | Meatless, fish sticks | Legumes and Legume Products | 0.90 mg | 69% |
| 68 | Vegetarian fillets, meatless | Legumes and Legume Products | 0.90 mg | 69% |
| 69 | Soybeans, dry, raw | Legumes and Legume Products | 0.87 mg | 67% |
| 70 | Fireweed, native, young leaves, raw | Vegetables and Vegetable Products | 0.86 mg | 66% |
| 71 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 0.84 mg | 65% |
| 72 | Wiener (frankfurter), meatless | Legumes and Legume Products | 0.83 mg | 64% |
| 73 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 0.82 mg | 63% |
| 74 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 0.81 mg | 62% |
| 75 | Sports drink, orange flavour, powder | Beverages | 0.80 mg | 62% |
| 76 | Snacks, RICE KRISPIES SQUARES | Snacks | 0.80 mg | 62% |
| 77 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 0.78 mg | 60% |
| 78 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 0.78 mg | 60% |
| 79 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 0.78 mg | 60% |
| 80 | Energy drink, sugar free/low calorie | Beverages | 0.78 mg | 60% |
| 81 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 0.78 mg | 60% |
| 82 | Tomato powder | Vegetables and Vegetable Products | 0.76 mg | 59% |
| 83 | Soybeans, dry, roasted | Legumes and Legume Products | 0.76 mg | 58% |
| 84 | sweets, syrups, maple, prepackaged | Sweets | 0.73 mg | 56% |
| 85 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 0.71 mg | 55% |
| 86 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.70 mg | 54% |
| 87 | Meatless, sandwich spread | Legumes and Legume Products | 0.70 mg | 54% |
| 88 | Drink, orange flavour, vitamin C added, powder | Beverages | 0.68 mg | 52% |
| 89 | Spices, chervil, dried | Spices and Herbs | 0.68 mg | 52% |
| 90 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 0.68 mg | 52% |
| 91 | Energy drink, with fruit juice | Beverages | 0.67 mg | 51% |
| 92 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 0.66 mg | 51% |
| 93 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.66 mg | 50% |
| 94 | Agave, dried | Vegetables and Vegetable Products | 0.64 mg | 50% |
| 95 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.62 mg | 48% |
| 96 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 48% |
| 97 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 0.61 mg | 47% |
| 98 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 0.60 mg | 47% |
| 99 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 46% |
| 100 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 0.60 mg | 46% |
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