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 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Fig, dried, cooked | Fruits and fruit juices | 0.11 mg | 8% |
| 1102 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 0.11 mg | 8% |
| 1103 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1104 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 0.11 mg | 8% |
| 1105 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 0.11 mg | 8% |
| 1106 | Peanut butter, reduced sodium | Legumes and Legume Products | 0.11 mg | 8% |
| 1107 | Mustard greens, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1108 | Pumpkin, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1109 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.11 mg | 8% |
| 1110 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1111 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1112 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 0.11 mg | 8% |
| 1113 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 0.11 mg | 8% |
| 1114 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1115 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1116 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1117 | Garlic, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1118 | Fast foods, side dish, potato salad | Fast Foods | 0.11 mg | 8% |
| 1119 | Strawberry flavour mix, powder | Beverages | 0.11 mg | 8% |
| 1120 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.11 mg | 8% |
| 1121 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 0.11 mg | 8% |
| 1122 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 0.11 mg | 8% |
| 1123 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 0.11 mg | 8% |
| 1124 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1125 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.11 mg | 8% |
| 1126 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 0.11 mg | 8% |
| 1127 | Grains, wheat, hard white | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1128 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1129 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1130 | Nuts, pecans, dry roasted | Nuts and Seeds | 0.11 mg | 8% |
| 1131 | Grains, wheat, soft white | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1132 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 0.11 mg | 8% |
| 1133 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1134 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1135 | Pie, apple, homemade, 2 crust | Baked Products | 0.11 mg | 8% |
| 1136 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 0.11 mg | 8% |
| 1137 | Bread stuffing, dry mix, prepared | Baked Products | 0.11 mg | 8% |
| 1138 | Collards, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1139 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1140 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1141 | Candies, M&M's peanut chocolate candies | Sweets | 0.11 mg | 8% |
| 1142 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 0.11 mg | 8% |
| 1143 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1144 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1145 | Chickpea flour (besan) | Legumes and Legume Products | 0.11 mg | 8% |
| 1146 | Pie, fried, cherry | Baked Products | 0.11 mg | 8% |
| 1147 | Lentils, pink, raw | Legumes and Legume Products | 0.11 mg | 8% |
| 1148 | Bread, potato | Baked Products | 0.11 mg | 8% |
| 1149 | Potato, skin, baked | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1150 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.11 mg | 8% |
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