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 1051–1100 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 0.12 mg | 9% |
| 1052 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.12 mg | 9% |
| 1053 | Pie, blueberry, commercial, 2 crust | Baked Products | 0.12 mg | 9% |
| 1054 | Sapote, mamey, raw | Fruits and fruit juices | 0.12 mg | 9% |
| 1055 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1056 | Snacks, potato sticks | Snacks | 0.12 mg | 9% |
| 1057 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1058 | Chives, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1059 | Snacks, trail mix, tropical | Snacks | 0.12 mg | 9% |
| 1060 | Bread, Boston brown, canned | Baked Products | 0.12 mg | 9% |
| 1061 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1062 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 0.12 mg | 9% |
| 1063 | Grains, bulgur, dry | Cereals, Grains and Pasta | 0.12 mg | 9% |
| 1064 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1065 | Grains, barley flour | Cereals, Grains and Pasta | 0.11 mg | 9% |
| 1066 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1067 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 0.11 mg | 9% |
| 1068 | Grains, rye flour, medium | Cereals, Grains and Pasta | 0.11 mg | 9% |
| 1069 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1070 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1071 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.11 mg | 9% |
| 1072 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1073 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 0.11 mg | 9% |
| 1074 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.11 mg | 9% |
| 1075 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 0.11 mg | 9% |
| 1076 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 0.11 mg | 9% |
| 1077 | Sugar-apple, raw | Fruits and fruit juices | 0.11 mg | 9% |
| 1078 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 0.11 mg | 9% |
| 1079 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1080 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.11 mg | 9% |
| 1081 | Purslane, raw | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 1082 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 0.11 mg | 9% |
| 1083 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 0.11 mg | 9% |
| 1084 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 0.11 mg | 9% |
| 1085 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 0.11 mg | 9% |
| 1086 | Chili without beans, canned | Mixed Dishes | 0.11 mg | 9% |
| 1087 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 0.11 mg | 9% |
| 1088 | Refried beans | Legumes and Legume Products | 0.11 mg | 9% |
| 1089 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1090 | Mustard greens, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1091 | Pumpkin, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1092 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.11 mg | 8% |
| 1093 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1094 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1095 | Garlic, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1096 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1097 | Strawberry flavour mix, powder | Beverages | 0.11 mg | 8% |
| 1098 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 0.11 mg | 8% |
| 1099 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 0.11 mg | 8% |
| 1100 | Peanut butter, reduced sodium | Legumes and Legume Products | 0.11 mg | 8% |
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