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 1401–1450 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1402 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 0.08 mg | 6% |
| 1403 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.08 mg | 6% |
| 1404 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 0.08 mg | 6% |
| 1405 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1406 | Refried beans, canned | Legumes and Legume Products | 0.08 mg | 6% |
| 1407 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 0.08 mg | 6% |
| 1408 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1409 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.08 mg | 6% |
| 1410 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1411 | Juice, tomato, canned | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1412 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.08 mg | 6% |
| 1413 | Pie, pecan, commercial | Baked Products | 0.08 mg | 6% |
| 1414 | Snacks, corn-based, extruded, chips, plain | Snacks | 0.08 mg | 6% |
| 1415 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1416 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1417 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1418 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 0.08 mg | 6% |
| 1419 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.08 mg | 6% |
| 1420 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1421 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1422 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1423 | Lettuce, red leaf | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1424 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.08 mg | 6% |
| 1425 | Basil, fresh | Spices and Herbs | 0.08 mg | 6% |
| 1426 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1427 | Coffee, brewed, prepared with tap water | Beverages | 0.08 mg | 6% |
| 1428 | Sweets, jams and preserves | Sweets | 0.08 mg | 6% |
| 1429 | Indian, bread, paratha, whole-wheat | Baked Products | 0.08 mg | 6% |
| 1430 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1431 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1432 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1433 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1434 | Beans, mungo, boiled | Legumes and Legume Products | 0.07 mg | 6% |
| 1435 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.07 mg | 6% |
| 1436 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.07 mg | 6% |
| 1437 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1438 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.07 mg | 6% |
| 1439 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.07 mg | 6% |
| 1440 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1441 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 1442 | Coffee, instant, regular, powder | Beverages | 0.07 mg | 6% |
| 1443 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.07 mg | 6% |
| 1444 | Candies, fudge, vanilla, homemade | Sweets | 0.07 mg | 6% |
| 1445 | Coffee, instant, powder, half the caffeine | Beverages | 0.07 mg | 6% |
| 1446 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.07 mg | 6% |
| 1447 | Bread, spelt, commercial | Baked Products | 0.07 mg | 6% |
| 1448 | Rice, Spanish rice | Mixed Dishes | 0.07 mg | 6% |
| 1449 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 0.07 mg | 6% |
| 1450 | Banana, raw | Fruits and fruit juices | 0.07 mg | 6% |
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