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 2001–2050 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.04 mg | 3% |
| 2002 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 2003 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 2004 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.04 mg | 3% |
| 2005 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.04 mg | 3% |
| 2006 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2007 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2008 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2009 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2010 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2011 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2012 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.04 mg | 3% |
| 2013 | Lemonade with artificial sweetener, powder | Beverages | 0.04 mg | 3% |
| 2014 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.04 mg | 3% |
| 2015 | Beans, hyacinth, boiled | Legumes and Legume Products | 0.04 mg | 3% |
| 2016 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 0.04 mg | 3% |
| 2017 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.04 mg | 3% |
| 2018 | Margarine, stick, palm and soybean oils | Fats and Oils | 0.04 mg | 3% |
| 2019 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.04 mg | 3% |
| 2020 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.04 mg | 3% |
| 2021 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 2022 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 2023 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.04 mg | 3% |
| 2024 | Fig, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 2025 | Oheloberry, raw | Fruits and fruit juices | 0.04 mg | 3% |
| 2026 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.04 mg | 3% |
| 2027 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2028 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2029 | Carrot, baby, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2030 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 0.04 mg | 3% |
| 2031 | Granola bar, crunchy, plain | Baked Products | 0.04 mg | 3% |
| 2032 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.04 mg | 3% |
| 2033 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 2034 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 0.04 mg | 3% |
| 2035 | Tomatillo, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2036 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2037 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 0.04 mg | 3% |
| 2038 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 2039 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% |
| 2040 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 0.04 mg | 3% |
| 2041 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.04 mg | 3% |
| 2042 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 0.03 mg | 3% |
| 2043 | Loganberry, frozen | Fruits and fruit juices | 0.03 mg | 3% |
| 2044 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 3% |
| 2045 | Ginger root, raw | Vegetables and Vegetable Products | 0.03 mg | 3% |
| 2046 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.03 mg | 3% |
| 2047 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.03 mg | 3% |
| 2048 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.03 mg | 3% |
| 2049 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.03 mg | 3% |
| 2050 | Tofu, silken, extra firm | Legumes and Legume Products | 0.03 mg | 3% |
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