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 1901–1950 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1902 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1903 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1904 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1905 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1906 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1907 | Tofu, silken, firm | Legumes and Legume Products | 0.04 mg | 3% |
| 1908 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.04 mg | 3% |
| 1909 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1910 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.04 mg | 3% |
| 1911 | Apricot, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1912 | Apricot, frozen, sweetened | Fruits and fruit juices | 0.04 mg | 3% |
| 1913 | Cherry, sour, red, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1914 | Cherry, sweet, canned, heavy syrup pack | Fruits and fruit juices | 0.04 mg | 3% |
| 1915 | Groundcherry, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1916 | Guava, common, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1917 | Jujube (chinese date), raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1918 | Mammy-apple, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1919 | Orange, california, valencia, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1920 | Orange, florida, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1921 | Pitanga, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1922 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1923 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1924 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1925 | Poi | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1926 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1927 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1928 | Tomato, green, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1929 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1930 | Pickle relish, hot dog | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1931 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1932 | Cabbage, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1933 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1934 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1935 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1936 | Beets, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1937 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1938 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.04 mg | 3% |
| 1939 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.04 mg | 3% |
| 1940 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1941 | Tofu, silken, soft | Legumes and Legume Products | 0.04 mg | 3% |
| 1942 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.04 mg | 3% |
| 1943 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1944 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1945 | Cabbage, napa, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1946 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1947 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1948 | Drink, fruit punch, frozen concentrate | Beverages | 0.04 mg | 3% |
| 1949 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1950 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
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