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 1701–1750 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Jackfruit, raw | Fruits and fruit juices | 0.06 mg | 4% |
| 1702 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.06 mg | 4% |
| 1703 | Carrot juice, canned | Vegetables and Vegetable Products | 0.06 mg | 4% |
| 1704 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.06 mg | 4% |
| 1705 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.06 mg | 4% |
| 1706 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.06 mg | 4% |
| 1707 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 0.06 mg | 4% |
| 1708 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.06 mg | 4% |
| 1709 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 0.06 mg | 4% |
| 1710 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.06 mg | 4% |
| 1711 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 0.06 mg | 4% |
| 1712 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 0.06 mg | 4% |
| 1713 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.06 mg | 4% |
| 1714 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 0.06 mg | 4% |
| 1715 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.06 mg | 4% |
| 1716 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 0.06 mg | 4% |
| 1717 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.06 mg | 4% |
| 1718 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.06 mg | 4% |
| 1719 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 0.06 mg | 4% |
| 1720 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 4% |
| 1721 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 4% |
| 1722 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 0.05 mg | 4% |
| 1723 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.05 mg | 4% |
| 1724 | Plantain, raw | Fruits and fruit juices | 0.05 mg | 4% |
| 1725 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.05 mg | 4% |
| 1726 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1727 | Pumpkin, canned | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1728 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1729 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 0.05 mg | 4% |
| 1730 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 0.05 mg | 4% |
| 1731 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 0.05 mg | 4% |
| 1732 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1733 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 0.05 mg | 4% |
| 1734 | Granola bar, chewy, chocolate chip | Baked Products | 0.05 mg | 4% |
| 1735 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.05 mg | 4% |
| 1736 | Salad dressing, french, commercial, regular | Fats and Oils | 0.05 mg | 4% |
| 1737 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 0.05 mg | 4% |
| 1738 | Avocado, raw, florida | Fruits and fruit juices | 0.05 mg | 4% |
| 1739 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 4% |
| 1740 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 4% |
| 1741 | Pomegranate, raw | Fruits and fruit juices | 0.05 mg | 4% |
| 1742 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1743 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1744 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1745 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1746 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1747 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1748 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1749 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 1750 | Lupins, boiled | Legumes and Legume Products | 0.05 mg | 4% |
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