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 1451–1500 of 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Wheat, hard red spring | Cereal Grains and Pasta | 0.11 mg | 8% |
| 1452 | Candies, HEATH BITES | Sweets | 0.11 mg | 8% |
| 1453 | Pumpkin, raw | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1454 | Popcorn, microwave, low fat and sodium | Snacks | 0.11 mg | 8% |
| 1455 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 0.11 mg | 8% |
| 1456 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 0.11 mg | 8% |
| 1457 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.11 mg | 8% |
| 1458 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.11 mg | 8% |
| 1459 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 0.11 mg | 8% |
| 1460 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 0.11 mg | 8% |
| 1461 | Cookies, brownies, dry mix, sugar free | Baked Products | 0.11 mg | 8% |
| 1462 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1463 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1464 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1465 | Wheat, hard white | Cereal Grains and Pasta | 0.11 mg | 8% |
| 1466 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1467 | Pie, apple, prepared from recipe | Baked Products | 0.11 mg | 8% |
| 1468 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1469 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 0.11 mg | 8% |
| 1470 | Wheat, soft white | Cereal Grains and Pasta | 0.11 mg | 8% |
| 1471 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 0.11 mg | 8% |
| 1472 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1473 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 0.11 mg | 8% |
| 1474 | Pie, fried pies, lemon | Baked Products | 0.11 mg | 8% |
| 1475 | Chickpea flour (besan) | Legumes and Legume Products | 0.11 mg | 8% |
| 1476 | Lentils, pink or red, raw | Legumes and Legume Products | 0.11 mg | 8% |
| 1477 | Pie, fried pies, cherry | Baked Products | 0.11 mg | 8% |
| 1478 | Pie, fried pies, fruit | Baked Products | 0.11 mg | 8% |
| 1479 | TACO BELL, Taco Salad | Fast Foods | 0.11 mg | 8% |
| 1480 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1481 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1482 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1483 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1484 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1485 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 0.11 mg | 8% |
| 1486 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1487 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1488 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1489 | Bread, potato | Baked Products | 0.11 mg | 8% |
| 1490 | Chili with beans, canned | Legumes and Legume Products | 0.10 mg | 8% |
| 1491 | Pie, mince, prepared from recipe | Baked Products | 0.10 mg | 8% |
| 1492 | Bread, stuffing, dry mix, prepared | Baked Products | 0.10 mg | 8% |
| 1493 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 0.10 mg | 8% |
| 1494 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 0.10 mg | 8% |
| 1495 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 0.10 mg | 8% |
| 1496 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1497 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 1498 | ON THE BORDER, refried beans | Restaurant Foods | 0.10 mg | 8% |
| 1499 | Baking chocolate, mexican, squares | Sweets | 0.10 mg | 8% |
| 1500 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 0.10 mg | 8% |
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