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 2201–2250 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2202 | Onion, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2203 | Pie, apple, commercial, 2 crust | Baked Products | 0.03 mg | 2% |
| 2204 | Grains, couscous, cooked | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2205 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.03 mg | 2% |
| 2206 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 0.03 mg | 2% |
| 2207 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2208 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2209 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 0.03 mg | 2% |
| 2210 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 0.03 mg | 2% |
| 2211 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.03 mg | 2% |
| 2212 | Blackberry, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2213 | Apple, raw, with skin | Fruits and fruit juices | 0.03 mg | 2% |
| 2214 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.03 mg | 2% |
| 2215 | Pear, raw, with skin | Fruits and fruit juices | 0.03 mg | 2% |
| 2216 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2217 | Plum, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2218 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2219 | Icing (frosting), white, fluffy, dry mix, prepared with water | Sweets | 0.03 mg | 2% |
| 2220 | Sweets, jellies | Sweets | 0.03 mg | 2% |
| 2221 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2222 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.03 mg | 2% |
| 2223 | Salad dressing, french, fat free | Fats and Oils | 0.03 mg | 2% |
| 2224 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2225 | Pear, Bartlett, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2226 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 0.03 mg | 2% |
| 2227 | Apple, Fuji, raw, with skin | Fruits and fruit juices | 0.03 mg | 2% |
| 2228 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 0.03 mg | 2% |
| 2229 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.03 mg | 2% |
| 2230 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.03 mg | 2% |
| 2231 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.03 mg | 2% |
| 2232 | Kiwi fruit, raw | Fruits and fruit juices | 0.03 mg | 2% |
| 2233 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2234 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2235 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2236 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.03 mg | 2% |
| 2237 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2238 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2239 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2240 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2241 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2242 | Taro, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2243 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2244 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2245 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.03 mg | 2% |
| 2246 | Alcohol, beer, regular, (5% alcohol by volume) | Beverages | 0.03 mg | 2% |
| 2247 | Drink, lemonade flavour, powder | Beverages | 0.03 mg | 2% |
| 2248 | Strudel, apple | Baked Products | 0.03 mg | 2% |
| 2249 | Sweets, marmalade, orange | Sweets | 0.03 mg | 2% |
| 2250 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.03 mg | 2% |
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