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 1201–1250 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Sweets, baking chocolate, unsweetened, square | Sweets | 0.10 mg | 8% |
| 1202 | Shallot, freeze-dried | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1203 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1204 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 0.10 mg | 8% |
| 1205 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1206 | Dock (sorrel), raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1207 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1208 | Candies, bars, Skor | Sweets | 0.10 mg | 8% |
| 1209 | Beverage, bean | Legumes and Legume Products | 0.10 mg | 8% |
| 1210 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1211 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 0.10 mg | 8% |
| 1212 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1213 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1214 | Snacks, tortilla chips, unsalted | Snacks | 0.10 mg | 8% |
| 1215 | Custard-apple, raw | Fruits and fruit juices | 0.10 mg | 8% |
| 1216 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1217 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1218 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 0.10 mg | 8% |
| 1219 | Turnip greens, raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1220 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1221 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1222 | Yam, flour | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1223 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1224 | Cake, fruitcake, commercial | Baked Products | 0.10 mg | 8% |
| 1225 | Tea, hibiscus | Beverages | 0.10 mg | 8% |
| 1226 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1227 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 0.10 mg | 8% |
| 1228 | Agave, cooked | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1229 | Parsley, fresh | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1230 | Peanut butter, natural | Legumes and Legume Products | 0.10 mg | 8% |
| 1231 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1232 | Dessert, frozen, sherbet, orange | Sweets | 0.10 mg | 7% |
| 1233 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1234 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.10 mg | 7% |
| 1235 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1236 | Grains, sorghum | Cereals, Grains and Pasta | 0.10 mg | 7% |
| 1237 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1238 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 0.10 mg | 7% |
| 1239 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1240 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1241 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1242 | Muffin, oat bran (wheat free-product) | Baked Products | 0.10 mg | 7% |
| 1243 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.10 mg | 7% |
| 1244 | Vanilla extract | Spices and Herbs | 0.10 mg | 7% |
| 1245 | Coffee substitute, cereal grain beverage, powder | Beverages | 0.10 mg | 7% |
| 1246 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 0.10 mg | 7% |
| 1247 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1248 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1249 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.09 mg | 7% |
| 1250 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 0.09 mg | 7% |
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