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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | BURGER KING, Onion Rings | Fast Foods | 0.06 mg | 5% |
| 2002 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.06 mg | 5% |
| 2003 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.06 mg | 5% |
| 2004 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2005 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2006 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2007 | Desserts, rennin, chocolate, dry mix | Sweets | 0.06 mg | 5% |
| 2008 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2009 | APPLEBEE'S, coleslaw | Restaurant Foods | 0.06 mg | 5% |
| 2010 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.06 mg | 5% |
| 2011 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2012 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2013 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2014 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2015 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2016 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2017 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2018 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 0.06 mg | 5% |
| 2019 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2020 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2021 | Barley, pearled, cooked | Cereal Grains and Pasta | 0.06 mg | 5% |
| 2022 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2023 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2024 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2025 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2026 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2027 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2028 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2029 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.06 mg | 5% |
| 2030 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.06 mg | 5% |
| 2031 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.06 mg | 5% |
| 2032 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2033 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2034 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2035 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2036 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 0.06 mg | 5% |
| 2037 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.06 mg | 5% |
| 2038 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2039 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2040 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 2041 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 0.06 mg | 5% |
| 2042 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.06 mg | 5% |
| 2043 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 0.06 mg | 5% |
| 2044 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 0.06 mg | 5% |
| 2045 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 0.06 mg | 5% |
| 2046 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 0.06 mg | 5% |
| 2047 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 0.06 mg | 5% |
| 2048 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 0.06 mg | 5% |
| 2049 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.06 mg | 5% |
| 2050 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 0.06 mg | 5% |
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