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 2351–2400 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2351 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 2352 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 0.13 mg | 10% | USDA_SR |
| 2353 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 2354 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 0.13 mg | 10% | CNF |
| 2355 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 2356 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 2357 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 0.13 mg | 10% | CNF |
| 2358 | Cereal, ready to eat, Kashi: puffed, Kashi | Breakfast cereals | 0.13 mg | 10% | CNF |
| 2359 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 0.13 mg | 10% | USDA_SR |
| 2360 | Hummus, commercial | Legumes and Legume Products | 0.13 mg | 10% | USDA_SR |
| 2361 | Crackers, toast thins, low sodium | Baked Products | 0.13 mg | 10% | USDA_SR |
| 2362 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.13 mg | 10% | USDA_SR |
| 2363 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.13 mg | 10% | CNF |
| 2364 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 0.13 mg | 10% | CNF |
| 2365 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.13 mg | 10% | CNF |
| 2366 | Spices, pepper, white | Spices and Herbs | 0.13 mg | 10% | USDA_SR |
| 2367 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 2368 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% | USDA_SR |
| 2369 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% | CNF |
| 2370 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 2371 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 0.13 mg | 10% | CNF |
| 2372 | spices, pepper, white | Spices and Herbs | 0.13 mg | 10% | CNF |
| 2373 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.12 mg | 10% | USDA_SR |
| 2374 | Pie, cherry, prepared from recipe | Baked Products | 0.12 mg | 10% | USDA_SR |
| 2375 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 0.12 mg | 10% | USDA_SR |
| 2376 | Oat flour, partially debranned | Cereal Grains and Pasta | 0.12 mg | 10% | USDA_SR |
| 2377 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 10% | USDA_SR |
| 2378 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 0.12 mg | 10% | USDA_SR |
| 2379 | Bread, whole grain (whole-wheat), commercial | Baked Products | 0.12 mg | 10% | CNF |
| 2380 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 0.12 mg | 10% | CNF |
| 2381 | Pie, cherry, homemade, 2 crust | Baked Products | 0.12 mg | 10% | CNF |
| 2382 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.12 mg | 10% | CNF |
| 2383 | Raisin, seedless (sultana) | Fruits and fruit juices | 0.12 mg | 10% | CNF |
| 2384 | Pie, pumpkin, commercially prepared | Baked Products | 0.12 mg | 10% | USDA_SR |
| 2385 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.12 mg | 10% | USDA_SR |
| 2386 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.12 mg | 10% | USDA_SR |
| 2387 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.12 mg | 10% | USDA_SR |
| 2388 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 0.12 mg | 10% | CNF |
| 2389 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 0.12 mg | 10% | CNF |
| 2390 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.12 mg | 10% | CNF |
| 2391 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.12 mg | 10% | CNF |
| 2392 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 0.12 mg | 9% | USDA_SR |
| 2393 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 0.12 mg | 9% | USDA_SR |
| 2394 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.12 mg | 9% | USDA_SR |
| 2395 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.12 mg | 9% | USDA_SR |
| 2396 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 9% | USDA_SR |
| 2397 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.12 mg | 9% | USDA_SR |
| 2398 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 9% | USDA_SR |
| 2399 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.12 mg | 9% | CNF |
| 2400 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 0.12 mg | 9% | CNF |
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