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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 0.18 mg | 14% |
| 1002 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 0.18 mg | 14% |
| 1003 | Archway Home Style Cookies, Raspberry Filled | Baked Products | 0.18 mg | 14% |
| 1004 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 0.18 mg | 14% |
| 1005 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 0.18 mg | 14% |
| 1006 | Pie, pecan, prepared from recipe | Baked Products | 0.18 mg | 14% |
| 1007 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 0.18 mg | 14% |
| 1008 | Fast foods, sundae, strawberry | Fast Foods | 0.18 mg | 14% |
| 1009 | Spices, pepper, black | Spices and Herbs | 0.18 mg | 14% |
| 1010 | BURGER KING, Vanilla Shake | Fast Foods | 0.18 mg | 14% |
| 1011 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 0.18 mg | 14% |
| 1012 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1013 | Hearts of palm, raw | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1014 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 0.18 mg | 14% |
| 1015 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 0.18 mg | 14% |
| 1016 | English muffins, whole grain white | Baked Products | 0.18 mg | 14% |
| 1017 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 0.18 mg | 14% |
| 1018 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 0.18 mg | 14% |
| 1019 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 0.18 mg | 14% |
| 1020 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.18 mg | 14% |
| 1021 | Candies, carob, unsweetened | Sweets | 0.18 mg | 14% |
| 1022 | Snacks, popcorn, cakes | Snacks | 0.18 mg | 14% |
| 1023 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.18 mg | 14% |
| 1024 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.18 mg | 14% |
| 1025 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.18 mg | 14% |
| 1026 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 0.18 mg | 14% |
| 1027 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1028 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1029 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.17 mg | 13% |
| 1030 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.17 mg | 13% |
| 1031 | Spearmint, fresh | Spices and Herbs | 0.17 mg | 13% |
| 1032 | BURGER KING, french toast sticks | Fast Foods | 0.17 mg | 13% |
| 1033 | Fast foods, french toast sticks | Fast Foods | 0.17 mg | 13% |
| 1034 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.17 mg | 13% |
| 1035 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1036 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.17 mg | 13% |
| 1037 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 0.17 mg | 13% |
| 1038 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1039 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1040 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1041 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1042 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 0.17 mg | 13% |
| 1043 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.17 mg | 13% |
| 1044 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.17 mg | 13% |
| 1045 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.17 mg | 13% |
| 1046 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 0.17 mg | 13% |
| 1047 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.17 mg | 13% |
| 1048 | Snacks, potato chips, lightly salted | Snacks | 0.17 mg | 13% |
| 1049 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 0.17 mg | 13% |
| 1050 | Bread, raisin, unenriched | Baked Products | 0.17 mg | 13% |
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