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 101–150 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.60 mg | 46% |
| 102 | Vegetarian stew, meatless | Legumes and Legume Products | 0.60 mg | 46% |
| 103 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 0.60 mg | 46% |
| 104 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 0.58 mg | 44% |
| 105 | Lychee, dried | Fruits and fruit juices | 0.57 mg | 44% |
| 106 | Hot chocolate, mix, powder | Beverages | 0.56 mg | 43% |
| 107 | Candies, bars, Nestle Crunch | Sweets | 0.56 mg | 43% |
| 108 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.56 mg | 43% |
| 109 | Bread stick, plain | Baked Products | 0.55 mg | 43% |
| 110 | Breakfast tart, low fat | Baked Products | 0.55 mg | 42% |
| 111 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.55 mg | 42% |
| 112 | Sourdock (sorrel), native, young leaves | Vegetables and Vegetable Products | 0.54 mg | 42% |
| 113 | Spices, oregano, ground | Spices and Herbs | 0.53 mg | 41% |
| 114 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 0.51 mg | 39% |
| 115 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.51 mg | 39% |
| 116 | Indian, bread, naan | Baked Products | 0.51 mg | 39% |
| 117 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 39% |
| 118 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 38% |
| 119 | Longan, dried | Fruits and fruit juices | 0.50 mg | 38% |
| 120 | Celery flakes, dried | Vegetables and Vegetable Products | 0.50 mg | 38% |
| 121 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 0.50 mg | 38% |
| 122 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 0.49 mg | 38% |
| 123 | Cake, angel food, commercial | Baked Products | 0.49 mg | 38% |
| 124 | Waffle, whole wheat, low fat | Baked Products | 0.49 mg | 38% |
| 125 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 126 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.49 mg | 38% |
| 127 | Tomato, sun-dried | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 128 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 0.49 mg | 37% |
| 129 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 0.49 mg | 37% |
| 130 | Meatless, bacon | Legumes and Legume Products | 0.48 mg | 37% |
| 131 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.48 mg | 37% |
| 132 | Peanut flour, defatted, salted | Legumes and Legume Products | 0.48 mg | 37% |
| 133 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 0.48 mg | 37% |
| 134 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.47 mg | 37% |
| 135 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 0.47 mg | 36% |
| 136 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.47 mg | 36% |
| 137 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.47 mg | 36% |
| 138 | Spices, thyme, fresh | Spices and Herbs | 0.47 mg | 36% |
| 139 | Cracker meal | Baked Products | 0.47 mg | 36% |
| 140 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 0.47 mg | 36% |
| 141 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% |
| 142 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.46 mg | 36% |
| 143 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.46 mg | 35% |
| 144 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 0.46 mg | 35% |
| 145 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 0.46 mg | 35% |
| 146 | Taro leaves, raw | Vegetables and Vegetable Products | 0.46 mg | 35% |
| 147 | Cracker, standard snack-type | Baked Products | 0.46 mg | 35% |
| 148 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 0.45 mg | 35% |
| 149 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 0.45 mg | 35% |
| 150 | Fast foods, entree, chili con carne | Fast Foods | 0.45 mg | 35% |
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