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 1251–1300 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Capers, canned | Spices and Herbs | 0.14 mg | 11% |
| 1252 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.14 mg | 11% |
| 1253 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1254 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1255 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1256 | Spices, pumpkin pie spice | Spices and Herbs | 0.14 mg | 11% |
| 1257 | TACO BELL, Nachos Supreme | Fast Foods | 0.14 mg | 11% |
| 1258 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1259 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 0.14 mg | 11% |
| 1260 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 1261 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 0.14 mg | 10% |
| 1262 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1263 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.14 mg | 10% |
| 1264 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 0.14 mg | 10% |
| 1265 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 0.14 mg | 10% |
| 1266 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.14 mg | 10% |
| 1267 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1268 | Peanuts, spanish, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 1269 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 0.14 mg | 10% |
| 1270 | Peanuts, all types, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 1271 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1272 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.14 mg | 10% |
| 1273 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1274 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 0.13 mg | 10% |
| 1275 | Triticale | Cereal Grains and Pasta | 0.13 mg | 10% |
| 1276 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1277 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1278 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 0.13 mg | 10% |
| 1279 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.13 mg | 10% |
| 1280 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 0.13 mg | 10% |
| 1281 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 0.13 mg | 10% |
| 1282 | TACO BELL, Nachos | Fast Foods | 0.13 mg | 10% |
| 1283 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1284 | Pie, blueberry, prepared from recipe | Baked Products | 0.13 mg | 10% |
| 1285 | Peas, green, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1286 | Triticale flour, whole-grain | Cereal Grains and Pasta | 0.13 mg | 10% |
| 1287 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1288 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 0.13 mg | 10% |
| 1289 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 0.13 mg | 10% |
| 1290 | Cherimoya, raw | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1291 | Peanuts, virginia, raw | Legumes and Legume Products | 0.13 mg | 10% |
| 1292 | Nuts, hickorynuts, dried | Nut and Seed Products | 0.13 mg | 10% |
| 1293 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1294 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1295 | Bread, multi-grain (includes whole-grain) | Baked Products | 0.13 mg | 10% |
| 1296 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 0.13 mg | 10% |
| 1297 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1298 | Cookies, fortune | Baked Products | 0.13 mg | 10% |
| 1299 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1300 | Sauce, worcestershire | Soups, Sauces, and Gravies | 0.13 mg | 10% |
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