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 1301–1350 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1302 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1303 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1304 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1305 | Grains, rye flour, light | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1306 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1307 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1308 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1309 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1310 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 0.09 mg | 7% |
| 1311 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 0.09 mg | 7% |
| 1312 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 0.09 mg | 7% |
| 1313 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 0.09 mg | 7% |
| 1314 | Shepherd's pie with corn | Mixed Dishes | 0.09 mg | 7% |
| 1315 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 0.09 mg | 7% |
| 1316 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 0.09 mg | 7% |
| 1317 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1318 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1319 | Candies, halavah (halvah), plain | Sweets | 0.09 mg | 7% |
| 1320 | Snacks, potato chips, plain, salted | Snacks | 0.09 mg | 7% |
| 1321 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1322 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 0.09 mg | 7% |
| 1323 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 0.09 mg | 7% |
| 1324 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 0.09 mg | 7% |
| 1325 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1326 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1327 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1328 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1329 | Arugula, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1330 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1331 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 0.09 mg | 7% |
| 1332 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1333 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 0.09 mg | 7% |
| 1334 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 0.09 mg | 7% |
| 1335 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1336 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 0.09 mg | 7% |
| 1337 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 0.09 mg | 7% |
| 1338 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 0.09 mg | 7% |
| 1339 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 0.09 mg | 7% |
| 1340 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1341 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.09 mg | 7% |
| 1342 | Candies, fudge, chocolate, homemade | Sweets | 0.09 mg | 7% |
| 1343 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 0.09 mg | 7% |
| 1344 | Shake and bake, dry | Baked Products | 0.09 mg | 7% |
| 1345 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 0.09 mg | 7% |
| 1346 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 6% |
| 1347 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1348 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 6% |
| 1349 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.08 mg | 6% |
| 1350 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
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