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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 0.71 mg | 55% |
| 202 | Nuts, almonds, blanched | Nut and Seed Products | 0.71 mg | 55% |
| 203 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 0.71 mg | 55% |
| 204 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 0.71 mg | 55% |
| 205 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 0.71 mg | 55% |
| 206 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 0.71 mg | 55% |
| 207 | Beverages, MONSTER energy drink, low carb | Beverages | 0.71 mg | 54% |
| 208 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 0.70 mg | 54% |
| 209 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 0.70 mg | 54% |
| 210 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 0.70 mg | 54% |
| 211 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 0.70 mg | 54% |
| 212 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 0.70 mg | 54% |
| 213 | Sandwich spread, meatless | Legumes and Legume Products | 0.70 mg | 54% |
| 214 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 0.70 mg | 54% |
| 215 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 0.70 mg | 54% |
| 216 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 0.69 mg | 53% |
| 217 | Beverages, orange-flavor drink, breakfast type, powder | Beverages | 0.68 mg | 52% |
| 218 | Spices, chervil, dried | Spices and Herbs | 0.68 mg | 52% |
| 219 | Radishes, oriental, dried | Vegetables and Vegetable Products | 0.68 mg | 52% |
| 220 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 0.67 mg | 52% |
| 221 | Shake, fast food, vanilla | Beverages | 0.66 mg | 51% |
| 222 | Drumstick leaves, raw | Vegetables and Vegetable Products | 0.66 mg | 51% |
| 223 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 0.66 mg | 50% |
| 224 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 0.65 mg | 50% |
| 225 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 0.64 mg | 50% |
| 226 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 0.62 mg | 48% |
| 227 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 48% |
| 228 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 0.62 mg | 47% |
| 229 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 0.61 mg | 47% |
| 230 | Winged bean leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 46% |
| 231 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 0.60 mg | 46% |
| 232 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 0.60 mg | 46% |
| 233 | Vegetarian meatloaf or patties | Legumes and Legume Products | 0.60 mg | 46% |
| 234 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.60 mg | 46% |
| 235 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.59 mg | 45% |
| 236 | Wheat bran, crude | Cereal Grains and Pasta | 0.58 mg | 44% |
| 237 | Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 | Beverages | 0.57 mg | 44% |
| 238 | Semolina, enriched | Cereal Grains and Pasta | 0.57 mg | 44% |
| 239 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 0.57 mg | 44% |
| 240 | Litchis, dried | Fruits and Fruit Juices | 0.57 mg | 44% |
| 241 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 0.57 mg | 44% |
| 242 | Beverages, Cocoa mix, powder | Beverages | 0.56 mg | 43% |
| 243 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 0.56 mg | 43% |
| 244 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 0.56 mg | 43% |
| 245 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.56 mg | 43% |
| 246 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 0.56 mg | 43% |
| 247 | Bread, sticks, plain | Baked Products | 0.55 mg | 43% |
| 248 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 0.55 mg | 42% |
| 249 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.55 mg | 42% |
| 250 | Tart, breakfast, low fat | Baked Products | 0.55 mg | 42% |
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