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 201–250 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Sweets, syrups, malt | Sweets | 0.39 mg | 30% |
| 202 | Bread, protein (includes gluten), toasted | Baked Products | 0.39 mg | 30% |
| 203 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.39 mg | 30% |
| 204 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 205 | French toast, frozen, ready to heat | Baked Products | 0.38 mg | 29% |
| 206 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 207 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 208 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.38 mg | 29% |
| 209 | Bread, wheat germ, toasted | Baked Products | 0.38 mg | 29% |
| 210 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% |
| 211 | Snacks, Clif bar, all flavours | Snacks | 0.38 mg | 29% |
| 212 | Bread, wheat germ | Baked Products | 0.38 mg | 29% |
| 213 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.37 mg | 29% |
| 214 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.37 mg | 29% |
| 215 | Nuts, beechnuts, dried | Nuts and Seeds | 0.37 mg | 29% |
| 216 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 0.37 mg | 29% |
| 217 | Bread, white, commercial, toasted | Baked Products | 0.37 mg | 29% |
| 218 | Muffin, corn, toaster type | Baked Products | 0.37 mg | 28% |
| 219 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 0.37 mg | 28% |
| 220 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 0.37 mg | 28% |
| 221 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 0.37 mg | 28% |
| 222 | Spices, fenugreek seed | Spices and Herbs | 0.37 mg | 28% |
| 223 | Grape leaves, canned | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 224 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 225 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 0.36 mg | 28% |
| 226 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.36 mg | 28% |
| 227 | Jujube (chinese date), dried | Fruits and fruit juices | 0.36 mg | 28% |
| 228 | Fast foods, dessert, animal crackers | Fast Foods | 0.36 mg | 28% |
| 229 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.36 mg | 28% |
| 230 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 0.36 mg | 28% |
| 231 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 0.36 mg | 27% |
| 232 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 0.36 mg | 27% |
| 233 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 0.35 mg | 27% |
| 234 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 235 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 236 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 237 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 238 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 239 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 240 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 241 | Drink, grape, vitamin C added, canned | Beverages | 0.35 mg | 27% |
| 242 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 243 | Spices, fennel seed | Spices and Herbs | 0.35 mg | 27% |
| 244 | Bread, italian, toasted | Baked Products | 0.35 mg | 27% |
| 245 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.35 mg | 27% |
| 246 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 0.35 mg | 27% |
| 247 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.35 mg | 27% |
| 248 | Fast foods, hot dog with chili | Fast Foods | 0.35 mg | 27% |
| 249 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 250 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 0.35 mg | 27% |
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