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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 0.14 mg | 11% |
| 1202 | Crackers, crispbread, rye | Baked Products | 0.14 mg | 11% |
| 1203 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 0.14 mg | 11% |
| 1204 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 0.14 mg | 11% |
| 1205 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1206 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.14 mg | 11% |
| 1207 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 0.14 mg | 11% |
| 1208 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1209 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.14 mg | 11% |
| 1210 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1211 | Avocados, raw, California | Fruits and Fruit Juices | 0.14 mg | 11% |
| 1212 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.14 mg | 11% |
| 1213 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 0.14 mg | 11% |
| 1214 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 0.14 mg | 11% |
| 1215 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 0.14 mg | 11% |
| 1216 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 0.14 mg | 11% |
| 1217 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 0.14 mg | 11% |
| 1218 | Beverages, Energy drink, AMP, sugar free | Beverages | 0.14 mg | 11% |
| 1219 | Currants, zante, dried | Fruits and Fruit Juices | 0.14 mg | 11% |
| 1220 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1221 | Snacks, cornnuts, barbecue-flavor | Snacks | 0.14 mg | 11% |
| 1222 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1223 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1224 | Spices, garlic powder | Spices and Herbs | 0.14 mg | 11% |
| 1225 | Asparagus, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1226 | Snacks, oriental mix, rice-based | Snacks | 0.14 mg | 11% |
| 1227 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 0.14 mg | 11% |
| 1228 | Pie, chocolate creme, commercially prepared | Baked Products | 0.14 mg | 11% |
| 1229 | Cookies, oatmeal, dry mix | Baked Products | 0.14 mg | 11% |
| 1230 | Bread, reduced-calorie, wheat | Baked Products | 0.14 mg | 11% |
| 1231 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 0.14 mg | 11% |
| 1232 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 0.14 mg | 11% |
| 1233 | SILK Mocha, soymilk | Legumes and Legume Products | 0.14 mg | 11% |
| 1234 | SILK Chai, soymilk | Legumes and Legume Products | 0.14 mg | 11% |
| 1235 | Muffins, English, whole-wheat | Baked Products | 0.14 mg | 11% |
| 1236 | Cereals, WHEATENA, dry | Breakfast Cereals | 0.14 mg | 11% |
| 1237 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 0.14 mg | 11% |
| 1238 | Broccoli raab, cooked | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1239 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 0.14 mg | 11% |
| 1240 | Candies, peanut bar | Sweets | 0.14 mg | 11% |
| 1241 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1242 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1243 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1244 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1245 | Longans, raw | Fruits and Fruit Juices | 0.14 mg | 11% |
| 1246 | Soybean, curd cheese | Legumes and Legume Products | 0.14 mg | 11% |
| 1247 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 0.14 mg | 11% |
| 1248 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1249 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1250 | Mouse nuts, seedlings (Alaska Native) | American Indian/Alaska Native Foods | 0.14 mg | 11% |
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