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 1001–1050 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.12 mg | 10% |
| 1002 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 0.12 mg | 10% |
| 1003 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 0.12 mg | 10% |
| 1004 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.12 mg | 10% |
| 1005 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.12 mg | 10% |
| 1006 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.12 mg | 9% |
| 1007 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1008 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1009 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1010 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.12 mg | 9% |
| 1011 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 0.12 mg | 9% |
| 1012 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 0.12 mg | 9% |
| 1013 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1014 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.12 mg | 9% |
| 1015 | Cookie, sugar, refrigerated dough | Baked Products | 0.12 mg | 9% |
| 1016 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.12 mg | 9% |
| 1017 | Peanut butter, lower sugar | Legumes and Legume Products | 0.12 mg | 9% |
| 1018 | Grains, wheat, durum | Cereals, Grains and Pasta | 0.12 mg | 9% |
| 1019 | Candies, bars, Oh Henry! | Sweets | 0.12 mg | 9% |
| 1020 | Candies, bars, Baby Ruth | Sweets | 0.12 mg | 9% |
| 1021 | Candied foods, pineapple | Sweets | 0.12 mg | 9% |
| 1022 | Sweets, topping, nuts in syrup | Sweets | 0.12 mg | 9% |
| 1023 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1024 | Watercress, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1025 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 0.12 mg | 9% |
| 1026 | Eppaw, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1027 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.12 mg | 9% |
| 1028 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 0.12 mg | 9% |
| 1029 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1030 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 0.12 mg | 9% |
| 1031 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1032 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1033 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 0.12 mg | 9% |
| 1034 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1035 | Candies, bars, 100 Grand | Sweets | 0.12 mg | 9% |
| 1036 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 0.12 mg | 9% |
| 1037 | Pie, peach, 2 crust | Baked Products | 0.12 mg | 9% |
| 1038 | Poutine | Mixed Dishes | 0.12 mg | 9% |
| 1039 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 0.12 mg | 9% |
| 1040 | Cherimoya, raw | Fruits and fruit juices | 0.12 mg | 9% |
| 1041 | Granola bar, chewy, sweet and salty | Baked Products | 0.12 mg | 9% |
| 1042 | Granola bar, chewy, low fat | Baked Products | 0.12 mg | 9% |
| 1043 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1044 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1045 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1046 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1047 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1048 | Nuts, acorns, raw | Nuts and Seeds | 0.12 mg | 9% |
| 1049 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.12 mg | 9% |
| 1050 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 0.12 mg | 9% |
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