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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Collards, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1302 | Nuts, walnuts, black, dried | Nut and Seed Products | 0.13 mg | 10% |
| 1303 | Nuts, pecans | Nut and Seed Products | 0.13 mg | 10% |
| 1304 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1305 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.13 mg | 10% |
| 1306 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.13 mg | 10% |
| 1307 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.13 mg | 10% |
| 1308 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1309 | Plantains, yellow, baked | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1310 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1311 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 0.13 mg | 10% |
| 1312 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1313 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1314 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 0.13 mg | 10% |
| 1315 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 0.13 mg | 10% |
| 1316 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.13 mg | 10% |
| 1317 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.13 mg | 10% |
| 1318 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1319 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1320 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1321 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 0.13 mg | 10% |
| 1322 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1323 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 0.13 mg | 10% |
| 1324 | Hummus, commercial | Legumes and Legume Products | 0.13 mg | 10% |
| 1325 | Crackers, toast thins, low sodium | Baked Products | 0.13 mg | 10% |
| 1326 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.13 mg | 10% |
| 1327 | Spices, pepper, white | Spices and Herbs | 0.13 mg | 10% |
| 1328 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1329 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% |
| 1330 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.12 mg | 10% |
| 1331 | Pie, cherry, prepared from recipe | Baked Products | 0.12 mg | 10% |
| 1332 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 0.12 mg | 10% |
| 1333 | Oat flour, partially debranned | Cereal Grains and Pasta | 0.12 mg | 10% |
| 1334 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 10% |
| 1335 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 0.12 mg | 10% |
| 1336 | Pie, pumpkin, commercially prepared | Baked Products | 0.12 mg | 10% |
| 1337 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.12 mg | 10% |
| 1338 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.12 mg | 10% |
| 1339 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.12 mg | 10% |
| 1340 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 0.12 mg | 9% |
| 1341 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 0.12 mg | 9% |
| 1342 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1343 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.12 mg | 9% |
| 1344 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1345 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.12 mg | 9% |
| 1346 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 1347 | Cookies, sugar, refrigerated dough | Baked Products | 0.12 mg | 9% |
| 1348 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.12 mg | 9% |
| 1349 | Peanut spread, reduced sugar | Legumes and Legume Products | 0.12 mg | 9% |
| 1350 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.12 mg | 9% |
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