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 2901–2950 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 7% | USDA_SR |
| 2902 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 7% | USDA_SR |
| 2903 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 7% | USDA_SR |
| 2904 | Wheat, soft red winter | Cereal Grains and Pasta | 0.10 mg | 7% | USDA_SR |
| 2905 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 7% | USDA_SR |
| 2906 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 7% | CNF |
| 2907 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 0.10 mg | 7% | CNF |
| 2908 | Grains, sorghum | Cereals, Grains and Pasta | 0.10 mg | 7% | CNF |
| 2909 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.10 mg | 7% | CNF |
| 2910 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% | CNF |
| 2911 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% | CNF |
| 2912 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 7% | CNF |
| 2913 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.10 mg | 7% | USDA_FF |
| 2914 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.10 mg | 7% | USDA_SR |
| 2915 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 0.10 mg | 7% | USDA_SR |
| 2916 | Vanilla extract | Spices and Herbs | 0.10 mg | 7% | USDA_SR |
| 2917 | Muffins, oat bran | Baked Products | 0.10 mg | 7% | USDA_SR |
| 2918 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.10 mg | 7% | USDA_SR |
| 2919 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.10 mg | 7% | USDA_SR |
| 2920 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 0.10 mg | 7% | CNF |
| 2921 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.10 mg | 7% | CNF |
| 2922 | Muffin, oat bran (wheat free-product) | Baked Products | 0.10 mg | 7% | CNF |
| 2923 | Coffee substitute, cereal grain beverage, powder | Beverages | 0.10 mg | 7% | CNF |
| 2924 | Vanilla extract | Spices and Herbs | 0.10 mg | 7% | CNF |
| 2925 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 2926 | Tostada shells, corn | Baked Products | 0.09 mg | 7% | USDA_SR |
| 2927 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 2928 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.09 mg | 7% | USDA_SR |
| 2929 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 2930 | Nuts, pilinuts, dried | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 2931 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 2932 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 0.09 mg | 7% | USDA_SR |
| 2933 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 2934 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 0.09 mg | 7% | CNF |
| 2935 | Granola bar, chewy, fruit and/or nut | Baked Products | 0.09 mg | 7% | CNF |
| 2936 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 2937 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 2938 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 2939 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 2940 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 2941 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.09 mg | 7% | CNF |
| 2942 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 0.09 mg | 7% | CNF |
| 2943 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 2944 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 0.09 mg | 7% | CNF |
| 2945 | Danish pastry, raspberry, unenriched | Baked Products | 0.09 mg | 7% | USDA_SR |
| 2946 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.09 mg | 7% | USDA_SR |
| 2947 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 0.09 mg | 7% | USDA_SR |
| 2948 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 0.09 mg | 7% | USDA_SR |
| 2949 | Danish pastry, lemon, unenriched | Baked Products | 0.09 mg | 7% | USDA_SR |
| 2950 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.09 mg | 7% | USDA_SR |
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