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 1951–2000 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1952 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1953 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1954 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1955 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1956 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1957 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 0.04 mg | 3% |
| 1958 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 0.04 mg | 3% |
| 1959 | Snacks, plantain chips | Snacks | 0.04 mg | 3% |
| 1960 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1961 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 1962 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 1963 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 0.04 mg | 3% |
| 1964 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1965 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1966 | Cherry, sweet, canned, extra heavy syrup pack | Fruits and fruit juices | 0.04 mg | 3% |
| 1967 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.04 mg | 3% |
| 1968 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1969 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1970 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1971 | Radish, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1972 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1973 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 0.04 mg | 3% |
| 1974 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.04 mg | 3% |
| 1975 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.04 mg | 3% |
| 1976 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.04 mg | 3% |
| 1977 | Candies, soft fruit and nut squares | Sweets | 0.04 mg | 3% |
| 1978 | Sweets, pie fillings, cherry, low calorie | Sweets | 0.04 mg | 3% |
| 1979 | Agave, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1980 | Soup, lentil, homemade | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 1981 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1982 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 1983 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1984 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1985 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1986 | Mango, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1987 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 1988 | Raspberry, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 1989 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1990 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1991 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1992 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1993 | Potato, skin, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1994 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 1995 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 0.04 mg | 3% |
| 1996 | Beans, baked, canned, with pork | Legumes and Legume Products | 0.04 mg | 3% |
| 1997 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.04 mg | 3% |
| 1998 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.04 mg | 3% |
| 1999 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 2000 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 0.04 mg | 3% |
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