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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 0.07 mg | 5% |
| 1952 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 0.07 mg | 5% |
| 1953 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 0.07 mg | 5% |
| 1954 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.07 mg | 5% |
| 1955 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.07 mg | 5% |
| 1956 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.07 mg | 5% |
| 1957 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 0.07 mg | 5% |
| 1958 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1959 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1960 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1961 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1962 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 0.07 mg | 5% |
| 1963 | Pie, Dutch Apple, Commercially Prepared | Baked Products | 0.07 mg | 5% |
| 1964 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.07 mg | 5% |
| 1965 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.07 mg | 5% |
| 1966 | Dates, deglet noor | Fruits and Fruit Juices | 0.07 mg | 5% |
| 1967 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1968 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 0.07 mg | 5% |
| 1969 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 0.07 mg | 5% |
| 1970 | Babyfood, vegetables, peas, strained | Baby Foods | 0.07 mg | 5% |
| 1971 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1972 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1973 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1974 | Litchis, raw | Fruits and Fruit Juices | 0.07 mg | 5% |
| 1975 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1976 | Candies, divinity, prepared-from-recipe | Sweets | 0.07 mg | 5% |
| 1977 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 1978 | Plantains, green, boiled | Fruits and Fruit Juices | 0.07 mg | 5% |
| 1979 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.07 mg | 5% |
| 1980 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1981 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1982 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1983 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1984 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 1985 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 1986 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.06 mg | 5% |
| 1987 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 1988 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 1989 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1990 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 0.06 mg | 5% |
| 1991 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1992 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1993 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1994 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 1995 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.06 mg | 5% |
| 1996 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.06 mg | 5% |
| 1997 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.06 mg | 5% |
| 1998 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.06 mg | 5% |
| 1999 | Spices, allspice, ground | Spices and Herbs | 0.06 mg | 5% |
| 2000 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.06 mg | 5% |
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