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 1851–1900 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | Seeds, chia seeds, dried | Nuts and Seeds | 0.17 mg | 13% | CNF |
| 1852 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.17 mg | 13% | CNF |
| 1853 | Peas, pigeon, raw | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 1854 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 1855 | Spices, ginger, ground | Spices and Herbs | 0.17 mg | 13% | CNF |
| 1856 | Cake, snack cakes, creme-filled, sponge | Baked Products | 0.17 mg | 13% | USDA_SR |
| 1857 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.17 mg | 13% | USDA_SR |
| 1858 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.17 mg | 13% | CNF |
| 1859 | Bread, whole-wheat, commercially prepared | Baked Products | 0.17 mg | 13% | USDA_SR |
| 1860 | Bread, whole-wheat, commercially prepared | Baked Products | 0.17 mg | 13% | USDA_FF |
| 1861 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 0.17 mg | 13% | USDA_SR |
| 1862 | Falafel, home-prepared | Legumes and Legume Products | 0.17 mg | 13% | USDA_SR |
| 1863 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 1864 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 1865 | Catsup, low sodium | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 1866 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.17 mg | 13% | USDA_SR |
| 1867 | Catsup | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 1868 | Rose hips, wild, native | Fruits and fruit juices | 0.17 mg | 13% | CNF |
| 1869 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.17 mg | 13% | CNF |
| 1870 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.17 mg | 13% | CNF |
| 1871 | Bread, pumpernickel, toasted | Baked Products | 0.17 mg | 13% | CNF |
| 1872 | Falafel, homemade | Legumes and Legume Products | 0.17 mg | 13% | CNF |
| 1873 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 1874 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 1875 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 1876 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.17 mg | 13% | CNF |
| 1877 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 0.17 mg | 13% | USDA_SR |
| 1878 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 0.17 mg | 13% | USDA_SR |
| 1879 | Snacks, brown rice chips | Snacks | 0.17 mg | 13% | USDA_SR |
| 1880 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 1881 | Sweetener, syrup, agave | Sweets | 0.17 mg | 13% | USDA_SR |
| 1882 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 0.17 mg | 13% | USDA_SR |
| 1883 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.17 mg | 13% | USDA_SR |
| 1884 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 1885 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 0.17 mg | 13% | USDA_SR |
| 1886 | Snacks, rice cracker brown rice, plain | Snacks | 0.17 mg | 13% | USDA_SR |
| 1887 | Snacks, granola bars, soft, uncoated, plain | Snacks | 0.17 mg | 13% | USDA_SR |
| 1888 | Snacks, brown rice chips | Snacks | 0.17 mg | 13% | CNF |
| 1889 | Sweetener, syrup, agave | Sweets | 0.17 mg | 13% | CNF |
| 1890 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 0.17 mg | 13% | CNF |
| 1891 | Snacks, rice cakes, brown rice, plain | Snacks | 0.17 mg | 13% | CNF |
| 1892 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.17 mg | 13% | CNF |
| 1893 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 1894 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.17 mg | 13% | CNF |
| 1895 | Croissants, apple | Baked Products | 0.16 mg | 13% | USDA_SR |
| 1896 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 0.16 mg | 13% | USDA_SR |
| 1897 | Beverages, Protein powder soy based | Beverages | 0.16 mg | 13% | USDA_SR |
| 1898 | Plant-based beverage, protein powder, soy based, powder | Beverages | 0.16 mg | 13% | CNF |
| 1899 | Croissant, apple, commercial | Baked Products | 0.16 mg | 13% | CNF |
| 1900 | Beans, navy, raw | Legumes and Legume Products | 0.16 mg | 13% | CNF |
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