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 2151–2200 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2152 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2153 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2154 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2155 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2156 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2157 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.03 mg | 2% |
| 2158 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 0.03 mg | 2% |
| 2159 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.03 mg | 2% |
| 2160 | Apple, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.03 mg | 2% |
| 2161 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2162 | Persimmon, japanese, dried | Fruits and fruit juices | 0.03 mg | 2% |
| 2163 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 0.03 mg | 2% |
| 2164 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2165 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2166 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2167 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.03 mg | 2% |
| 2168 | Snacks, taro chips | Snacks | 0.03 mg | 2% |
| 2169 | Chili con carne with beans, canned | Mixed Dishes | 0.03 mg | 2% |
| 2170 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.03 mg | 2% |
| 2171 | Apple, Gala, raw, with skin | Fruits and fruit juices | 0.03 mg | 2% |
| 2172 | Babyfood, fruit, jarred, prunes | Babyfoods | 0.03 mg | 2% |
| 2173 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.03 mg | 2% |
| 2174 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.03 mg | 2% |
| 2175 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.03 mg | 2% |
| 2176 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 0.03 mg | 2% |
| 2177 | Roselle, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2178 | Apple, raw, without skin | Fruits and fruit juices | 0.03 mg | 2% |
| 2179 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2180 | Taro, cooked | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2181 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2182 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2183 | Radicchio, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2184 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2185 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2186 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2187 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2188 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.03 mg | 2% |
| 2189 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 0.03 mg | 2% |
| 2190 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2191 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2192 | Pear, red anjou, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2193 | Juice drink, orange, Calorie-reduced | Beverages | 0.03 mg | 2% |
| 2194 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 0.03 mg | 2% |
| 2195 | Nectarine, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2196 | Papaya, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2197 | Pummelo, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2198 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2199 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2200 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.03 mg | 2% |
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