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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 1.60 mg | 123% |
| 52 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 1.59 mg | 122% |
| 53 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 1.59 mg | 122% |
| 54 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 1.57 mg | 121% |
| 55 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 1.55 mg | 119% |
| 56 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 1.53 mg | 117% |
| 57 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 1.52 mg | 117% |
| 58 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 1.50 mg | 115% |
| 59 | Grapes, muscadine, raw | Fruits and Fruit Juices | 1.50 mg | 115% |
| 60 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 1.50 mg | 115% |
| 61 | Spices, coriander leaf, dried | Spices and Herbs | 1.50 mg | 115% |
| 62 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.50 mg | 115% |
| 63 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 1.50 mg | 115% |
| 64 | Babyfood, rice and apples, dry | Baby Foods | 1.50 mg | 115% |
| 65 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 1.50 mg | 115% |
| 66 | Snacks, crisped rice bar, almond | Snacks | 1.50 mg | 115% |
| 67 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 1.49 mg | 115% |
| 68 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 1.48 mg | 114% |
| 69 | Babyfood, cereal, rice, dry fortified | Baby Foods | 1.46 mg | 112% |
| 70 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 1.43 mg | 110% |
| 71 | Spearmint, dried | Spices and Herbs | 1.42 mg | 109% |
| 72 | Beverages, Energy drink, ROCKSTAR, sugar free | Beverages | 1.42 mg | 109% |
| 73 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 1.41 mg | 108% |
| 74 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH | Breakfast Cereals | 1.41 mg | 108% |
| 75 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 1.41 mg | 108% |
| 76 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 1.41 mg | 108% |
| 77 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH | Breakfast Cereals | 1.41 mg | 108% |
| 78 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 1.40 mg | 108% |
| 79 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 1.40 mg | 108% |
| 80 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 1.40 mg | 108% |
| 81 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 1.40 mg | 108% |
| 82 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 1.40 mg | 108% |
| 83 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 1.37 mg | 105% |
| 84 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 1.36 mg | 105% |
| 85 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 1.35 mg | 104% |
| 86 | Spices, tarragon, dried | Spices and Herbs | 1.34 mg | 103% |
| 87 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 1.33 mg | 103% |
| 88 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 1.33 mg | 102% |
| 89 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 1.33 mg | 102% |
| 90 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 1.30 mg | 100% |
| 91 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.29 mg | 99% |
| 92 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 1.28 mg | 98% |
| 93 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 1.28 mg | 98% |
| 94 | Syrup, maple, Canadian | Sweets | 1.27 mg | 98% |
| 95 | Syrups, maple | Sweets | 1.27 mg | 98% |
| 96 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.27 mg | 98% |
| 97 | Spices, paprika | Spices and Herbs | 1.23 mg | 95% |
| 98 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 1.21 mg | 93% |
| 99 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 1.21 mg | 93% |
| 100 | Spices, basil, dried | Spices and Herbs | 1.20 mg | 92% |
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