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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1052 | Potato pancakes | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1053 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1054 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 13% |
| 1055 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.17 mg | 13% |
| 1056 | Peanut flour, low fat | Legumes and Legume Products | 0.17 mg | 13% |
| 1057 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 0.17 mg | 13% |
| 1058 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 0.17 mg | 13% |
| 1059 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 0.17 mg | 13% |
| 1060 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 0.17 mg | 13% |
| 1061 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 0.17 mg | 13% |
| 1062 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.17 mg | 13% |
| 1063 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.17 mg | 13% |
| 1064 | Cake, pudding-type, carrot, dry mix | Baked Products | 0.17 mg | 13% |
| 1065 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.17 mg | 13% |
| 1066 | Archway Home Style Cookies, Date Filled Oatmeal | Baked Products | 0.17 mg | 13% |
| 1067 | Spices, ginger, ground | Spices and Herbs | 0.17 mg | 13% |
| 1068 | Seeds, chia seeds, dried | Nut and Seed Products | 0.17 mg | 13% |
| 1069 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.17 mg | 13% |
| 1070 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1071 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1072 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 0.17 mg | 13% |
| 1073 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 0.17 mg | 13% |
| 1074 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 0.17 mg | 13% |
| 1075 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1076 | Chocolate-flavored hazelnut spread | Sweets | 0.17 mg | 13% |
| 1077 | Cake, snack cakes, creme-filled, sponge | Baked Products | 0.17 mg | 13% |
| 1078 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.17 mg | 13% |
| 1079 | Bread, whole-wheat, commercially prepared | Baked Products | 0.17 mg | 13% |
| 1080 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 0.17 mg | 13% |
| 1081 | Falafel, home-prepared | Legumes and Legume Products | 0.17 mg | 13% |
| 1082 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1083 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1084 | Catsup, low sodium | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1085 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 13% |
| 1086 | Catsup | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1087 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 0.17 mg | 13% |
| 1088 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 0.17 mg | 13% |
| 1089 | Snacks, brown rice chips | Snacks | 0.17 mg | 13% |
| 1090 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1091 | Sweetener, syrup, agave | Sweets | 0.17 mg | 13% |
| 1092 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 0.17 mg | 13% |
| 1093 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.17 mg | 13% |
| 1094 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1095 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 0.17 mg | 13% |
| 1096 | Snacks, rice cracker brown rice, plain | Snacks | 0.17 mg | 13% |
| 1097 | Snacks, granola bars, soft, uncoated, plain | Snacks | 0.17 mg | 13% |
| 1098 | Croissants, apple | Baked Products | 0.16 mg | 13% |
| 1099 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 0.16 mg | 13% |
| 1100 | Beverages, Protein powder soy based | Beverages | 0.16 mg | 13% |
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