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 1501–1550 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Pie, pumpkin, commercial | Baked Products | 0.20 mg | 16% | CNF |
| 1502 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.20 mg | 16% | CNF |
| 1503 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.20 mg | 16% | USDA_SR |
| 1504 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 0.20 mg | 16% | USDA_SR |
| 1505 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 0.20 mg | 16% | USDA_SR |
| 1506 | Snacks, tortilla chips, taco-flavor | Snacks | 0.20 mg | 16% | USDA_SR |
| 1507 | Snacks, tortilla chips, taco | Snacks | 0.20 mg | 16% | CNF |
| 1508 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.20 mg | 16% | CNF |
| 1509 | Bread, reduced-calorie, oat bran | Baked Products | 0.20 mg | 16% | USDA_SR |
| 1510 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 0.20 mg | 16% | USDA_SR |
| 1511 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 0.20 mg | 16% | USDA_SR |
| 1512 | Cake, angelfood, dry mix, prepared | Baked Products | 0.20 mg | 16% | USDA_SR |
| 1513 | Cake, angel food, dry mix, prepared | Baked Products | 0.20 mg | 16% | CNF |
| 1514 | Beans, lima, dry, large, raw | Legumes and Legume Products | 0.20 mg | 16% | CNF |
| 1515 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.20 mg | 15% | USDA_SR |
| 1516 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.20 mg | 15% | USDA_SR |
| 1517 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 0.20 mg | 15% | USDA_SR |
| 1518 | Pie, pumpkin, prepared from recipe | Baked Products | 0.20 mg | 15% | USDA_SR |
| 1519 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 1520 | Corn grain, yellow | Cereal Grains and Pasta | 0.20 mg | 15% | USDA_SR |
| 1521 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 0.20 mg | 15% | USDA_SR |
| 1522 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 0.20 mg | 15% | USDA_SR |
| 1523 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 0.20 mg | 15% | USDA_SR |
| 1524 | Corn grain, white | Cereal Grains and Pasta | 0.20 mg | 15% | USDA_SR |
| 1525 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.20 mg | 15% | CNF |
| 1526 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.20 mg | 15% | CNF |
| 1527 | Pie, pumpkin, homemade | Baked Products | 0.20 mg | 15% | CNF |
| 1528 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 0.20 mg | 15% | USDA_SR |
| 1529 | Beverages, malted drink mix, chocolate, powder | Beverages | 0.20 mg | 15% | USDA_SR |
| 1530 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 1531 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 1532 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 0.20 mg | 15% | USDA_SR |
| 1533 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 0.20 mg | 15% | USDA_SR |
| 1534 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 1535 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 0.20 mg | 15% | USDA_SR |
| 1536 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 0.20 mg | 15% | USDA_SR |
| 1537 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 1538 | Spices, curry powder | Spices and Herbs | 0.20 mg | 15% | USDA_SR |
| 1539 | Amaranth grain, uncooked | Cereal Grains and Pasta | 0.20 mg | 15% | USDA_SR |
| 1540 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 1541 | Seeds, sesame butter, paste | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 1542 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 0.20 mg | 15% | USDA_SR |
| 1543 | Cockles, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 15% | USDA_SR |
| 1544 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 1545 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 0.20 mg | 15% | USDA_SR |
| 1546 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.20 mg | 15% | USDA_SR |
| 1547 | Ascidians (tunughnak) (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 15% | USDA_SR |
| 1548 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 1549 | Durian, raw or frozen | Fruits and Fruit Juices | 0.20 mg | 15% | USDA_SR |
| 1550 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 0.20 mg | 15% | USDA_SR |
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