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 951–1000 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 951 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.28 mg | 22% | CNF |
| 952 | Soybeans, dry, boiled | Legumes and Legume Products | 0.28 mg | 22% | CNF |
| 953 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 0.28 mg | 22% | CNF |
| 954 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 0.28 mg | 22% | CNF |
| 955 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% | CNF |
| 956 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 0.28 mg | 22% | USDA_SR |
| 957 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 0.28 mg | 22% | USDA_SR |
| 958 | Spices, dill weed, dried | Spices and Herbs | 0.28 mg | 22% | USDA_SR |
| 959 | Spices, dill seed | Spices and Herbs | 0.28 mg | 22% | USDA_SR |
| 960 | Rice bran, crude | Cereal Grains and Pasta | 0.28 mg | 22% | USDA_SR |
| 961 | Grains, rice bran, crude | Cereals, Grains and Pasta | 0.28 mg | 22% | CNF |
| 962 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.28 mg | 22% | CNF |
| 963 | Spices, dill weed, dried | Spices and Herbs | 0.28 mg | 22% | CNF |
| 964 | Spices, dill seed | Spices and Herbs | 0.28 mg | 22% | CNF |
| 965 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.28 mg | 22% | USDA_SR |
| 966 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.28 mg | 22% | USDA_SR |
| 967 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 0.28 mg | 22% | USDA_SR |
| 968 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.28 mg | 22% | CNF |
| 969 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.28 mg | 22% | CNF |
| 970 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.28 mg | 22% | CNF |
| 971 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 0.28 mg | 22% | USDA_SR |
| 972 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% | USDA_SR |
| 973 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 22% | USDA_SR |
| 974 | Candies, white chocolate | Sweets | 0.28 mg | 22% | USDA_SR |
| 975 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.28 mg | 22% | CNF |
| 976 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% | CNF |
| 977 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 0.28 mg | 22% | USDA_SR |
| 978 | Pancakes, plain, prepared from recipe | Baked Products | 0.28 mg | 22% | USDA_SR |
| 979 | Pancake, plain, homemade | Baked Products | 0.28 mg | 22% | CNF |
| 980 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 0.28 mg | 22% | USDA_SR |
| 981 | Bread, reduced-calorie, oatmeal | Baked Products | 0.28 mg | 22% | USDA_SR |
| 982 | Muffins, wheat bran, dry mix | Baked Products | 0.28 mg | 22% | USDA_SR |
| 983 | Soy flour, low-fat | Legumes and Legume Products | 0.28 mg | 22% | USDA_SR |
| 984 | Fast foods, burrito, with beans | Fast Foods | 0.28 mg | 22% | USDA_SR |
| 985 | Crackers, multigrain | Baked Products | 0.28 mg | 22% | USDA_SR |
| 986 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 0.28 mg | 22% | USDA_SR |
| 987 | Snacks, tortilla chips, low fat, unsalted | Snacks | 0.28 mg | 22% | USDA_SR |
| 988 | Tortilla chips, low fat, baked without fat | Snacks | 0.28 mg | 22% | USDA_SR |
| 989 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 0.28 mg | 22% | USDA_SR |
| 990 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 0.28 mg | 22% | USDA_SR |
| 991 | Cracker, multigrain | Baked Products | 0.28 mg | 22% | CNF |
| 992 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% | CNF |
| 993 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% | CNF |
| 994 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 0.28 mg | 22% | CNF |
| 995 | Snacks, tortilla chips, unsalted, low fat | Snacks | 0.28 mg | 22% | CNF |
| 996 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 0.28 mg | 22% | CNF |
| 997 | Fast foods, hot dog, plain | Fast Foods | 0.28 mg | 22% | CNF |
| 998 | Fast foods, mexican, burrito with beans | Fast Foods | 0.28 mg | 22% | CNF |
| 999 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 0.28 mg | 22% | CNF |
| 1000 | English muffin, plain (also sourdough), toasted | Baked Products | 0.28 mg | 22% | CNF |
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