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 1101–1150 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Cookie, chocolate wafer | Baked Products | 0.27 mg | 20% | CNF |
| 1102 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 0.27 mg | 20% | CNF |
| 1103 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 20% | CNF |
| 1104 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 0.27 mg | 20% | USDA_SR |
| 1105 | Nabisco, Nabisco Ritz Crackers | Baked Products | 0.27 mg | 20% | USDA_SR |
| 1106 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 0.27 mg | 20% | USDA_SR |
| 1107 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 20% | USDA_SR |
| 1108 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 0.27 mg | 20% | USDA_SR |
| 1109 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 20% | CNF |
| 1110 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.27 mg | 20% | CNF |
| 1111 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 0.27 mg | 20% | CNF |
| 1112 | Cookies, molasses | Baked Products | 0.26 mg | 20% | USDA_SR |
| 1113 | Cookie, molasses | Baked Products | 0.26 mg | 20% | CNF |
| 1114 | Danish pastry, cinnamon, enriched | Baked Products | 0.26 mg | 20% | USDA_SR |
| 1115 | Spinach souffle | Vegetables and Vegetable Products | 0.26 mg | 20% | USDA_SR |
| 1116 | Muffin, wheat bran, with raisins, homemade | Baked Products | 0.26 mg | 20% | CNF |
| 1117 | Danish pastry, cinnamon | Baked Products | 0.26 mg | 20% | CNF |
| 1118 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1119 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.26 mg | 20% | USDA_SR |
| 1120 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.26 mg | 20% | USDA_SR |
| 1121 | Wild rice, raw | Cereal Grains and Pasta | 0.26 mg | 20% | USDA_SR |
| 1122 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.26 mg | 20% | USDA_SR |
| 1123 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.26 mg | 20% | CNF |
| 1124 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 0.26 mg | 20% | CNF |
| 1125 | Spices, mustard seed, ground | Spices and Herbs | 0.26 mg | 20% | USDA_SR |
| 1126 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.26 mg | 20% | USDA_SR |
| 1127 | Mozzarella sticks, fried | Mixed Dishes | 0.26 mg | 20% | CNF |
| 1128 | Candies, confectioner's coating, yogourt | Sweets | 0.26 mg | 20% | CNF |
| 1129 | Spices, mustard seed, yellow | Spices and Herbs | 0.26 mg | 20% | CNF |
| 1130 | Corn fritter | Baked Products | 0.26 mg | 20% | CNF |
| 1131 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 0.26 mg | 20% | USDA_SR |
| 1132 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.26 mg | 20% | USDA_SR |
| 1133 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.26 mg | 20% | USDA_SR |
| 1134 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 0.26 mg | 20% | USDA_SR |
| 1135 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 20% | USDA_SR |
| 1136 | Cress, garden, raw | Vegetables and Vegetable Products | 0.26 mg | 20% | USDA_SR |
| 1137 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 0.26 mg | 20% | CNF |
| 1138 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1139 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1140 | Bread, Irish soda, homemade | Baked Products | 0.26 mg | 20% | CNF |
| 1141 | Sweet potato, flour | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1142 | Bread, rye | Baked Products | 0.26 mg | 20% | CNF |
| 1143 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1144 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1145 | Cress, garden, raw | Vegetables and Vegetable Products | 0.26 mg | 20% | CNF |
| 1146 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.26 mg | 20% | USDA_SR |
| 1147 | Papad | Legumes and Legume Products | 0.26 mg | 20% | USDA_SR |
| 1148 | Indian, papad (papadum) | Legumes and Legume Products | 0.26 mg | 20% | CNF |
| 1149 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.26 mg | 20% | CNF |
| 1150 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.26 mg | 20% | USDA_SR |
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