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 151–200 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Spices, mace, ground | Spices and Herbs | 0.45 mg | 34% |
| 152 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 0.45 mg | 34% |
| 153 | Energy drink, coffee flavours | Beverages | 0.44 mg | 34% |
| 154 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 0.44 mg | 34% |
| 155 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 34% |
| 156 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.44 mg | 34% |
| 157 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 0.43 mg | 33% |
| 158 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.43 mg | 33% |
| 159 | Juice drink, orange | Beverages | 0.43 mg | 33% |
| 160 | Energy drink, various flavours | Beverages | 0.43 mg | 33% |
| 161 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 0.43 mg | 33% |
| 162 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 0.43 mg | 33% |
| 163 | Spices, rosemary, dried | Spices and Herbs | 0.43 mg | 33% |
| 164 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 0.43 mg | 33% |
| 165 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 0.43 mg | 33% |
| 166 | Bread, French or Vienna (also sourdough) | Baked Products | 0.43 mg | 33% |
| 167 | Grains, buckwheat | Cereals, Grains and Pasta | 0.42 mg | 33% |
| 168 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.42 mg | 33% |
| 169 | Spices, bay leaf | Spices and Herbs | 0.42 mg | 32% |
| 170 | Croutons, seasoned | Baked Products | 0.42 mg | 32% |
| 171 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 0.42 mg | 32% |
| 172 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 0.42 mg | 32% |
| 173 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.42 mg | 32% |
| 174 | Carrot, dehydrated | Vegetables and Vegetable Products | 0.42 mg | 32% |
| 175 | Candies, bars, Alpine White bar with almonds | Sweets | 0.41 mg | 32% |
| 176 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 0.41 mg | 32% |
| 177 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.41 mg | 32% |
| 178 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 0.41 mg | 32% |
| 179 | Blueberry, wild, raw | Fruits and fruit juices | 0.41 mg | 32% |
| 180 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.41 mg | 31% |
| 181 | Bread stuffing, dry mix, unprepared | Baked Products | 0.40 mg | 31% |
| 182 | Bread crumbs, dry, grated, plain | Baked Products | 0.40 mg | 31% |
| 183 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 184 | Meatless, sausage | Legumes and Legume Products | 0.40 mg | 31% |
| 185 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 186 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 187 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 31% |
| 188 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 31% |
| 189 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 190 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 191 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 192 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 193 | Grains, quinoa, flour | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 194 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 195 | Spices, thyme, dried | Spices and Herbs | 0.40 mg | 31% |
| 196 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 0.40 mg | 31% |
| 197 | Cracker, rusk toast | Baked Products | 0.40 mg | 31% |
| 198 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 199 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 0.40 mg | 30% |
| 200 | Bread, protein (includes gluten) | Baked Products | 0.39 mg | 30% |
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