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 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 952 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 953 | Collards, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 954 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 0.13 mg | 10% |
| 955 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 956 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.13 mg | 10% |
| 957 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 958 | Nuts, pecans, dried | Nuts and Seeds | 0.13 mg | 10% |
| 959 | Candies, bars, Snickers | Sweets | 0.13 mg | 10% |
| 960 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% |
| 961 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.13 mg | 10% |
| 962 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 963 | Bread, whole wheat, commercial | Baked Products | 0.13 mg | 10% |
| 964 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% |
| 965 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.13 mg | 10% |
| 966 | Cookie, fortune | Baked Products | 0.13 mg | 10% |
| 967 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.13 mg | 10% |
| 968 | Nuts, walnuts, black, dried | Nuts and Seeds | 0.13 mg | 10% |
| 969 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 970 | Pie, cherry, commercial, 2 crust | Baked Products | 0.13 mg | 10% |
| 971 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 972 | Kale, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 973 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.13 mg | 10% |
| 974 | Toaster pastry, fruit (strawberry, cherry, apple), low fat | Baked Products | 0.13 mg | 10% |
| 975 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 976 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 0.13 mg | 10% |
| 977 | Passion fruit, purple, raw | Fruits and fruit juices | 0.13 mg | 10% |
| 978 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 979 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 980 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 0.13 mg | 10% |
| 981 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 0.13 mg | 10% |
| 982 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 983 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 984 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 985 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 0.13 mg | 10% |
| 986 | Cereal, ready to eat, Kashi: puffed, Kashi | Breakfast cereals | 0.13 mg | 10% |
| 987 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 988 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 0.13 mg | 10% |
| 989 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 990 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.13 mg | 10% |
| 991 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 992 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.13 mg | 10% |
| 993 | spices, pepper, white | Spices and Herbs | 0.13 mg | 10% |
| 994 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 995 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 0.13 mg | 10% |
| 996 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% |
| 997 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 0.12 mg | 10% |
| 998 | Pie, cherry, homemade, 2 crust | Baked Products | 0.12 mg | 10% |
| 999 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.12 mg | 10% |
| 1000 | Raisin, seedless (sultana) | Fruits and fruit juices | 0.12 mg | 10% |
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