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 251–300 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Snacks, soy chips or crisps, salted | Snacks | 0.35 mg | 27% |
| 252 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 253 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.35 mg | 27% |
| 254 | Epazote, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 255 | Waffle, plain, homemade | Baked Products | 0.35 mg | 27% |
| 256 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.34 mg | 27% |
| 257 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.34 mg | 26% |
| 258 | Candies, candy bits, yogourt covered | Sweets | 0.34 mg | 26% |
| 259 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.34 mg | 26% |
| 260 | Cracker, standard snack type, low sodium | Baked Products | 0.34 mg | 26% |
| 261 | Phyllo dough | Baked Products | 0.34 mg | 26% |
| 262 | Bagel, oat bran | Baked Products | 0.34 mg | 26% |
| 263 | Snacks, bagel chips | Snacks | 0.34 mg | 26% |
| 264 | Roll (kaiser), hard | Baked Products | 0.34 mg | 26% |
| 265 | Spices, sage, ground | Spices and Herbs | 0.34 mg | 26% |
| 266 | Bread, white, commercial | Baked Products | 0.34 mg | 26% |
| 267 | Bread, white, commercial, reduced sodium | Baked Products | 0.34 mg | 26% |
| 268 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 0.33 mg | 26% |
| 269 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 0.33 mg | 26% |
| 270 | Snacks, pretzels, hard, plain, salted | Snacks | 0.33 mg | 26% |
| 271 | Hush puppy, homemade | Baked Products | 0.33 mg | 26% |
| 272 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 0.33 mg | 25% |
| 273 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 0.33 mg | 25% |
| 274 | Beans, yellow, raw | Legumes and Legume Products | 0.33 mg | 25% |
| 275 | Bread, pita, white | Baked Products | 0.33 mg | 25% |
| 276 | Cracker, wheat, low sodium | Baked Products | 0.33 mg | 25% |
| 277 | Spices, cumin seed | Spices and Herbs | 0.33 mg | 25% |
| 278 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.33 mg | 25% |
| 279 | Muffin, corn, commercial | Baked Products | 0.33 mg | 25% |
| 280 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.32 mg | 25% |
| 281 | Candies, M&M's Almond Chocolate Candies | Sweets | 0.32 mg | 25% |
| 282 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 0.32 mg | 25% |
| 283 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 0.32 mg | 25% |
| 284 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.32 mg | 25% |
| 285 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.32 mg | 25% |
| 286 | Grains, quinoa, dry | Cereals, Grains and Pasta | 0.32 mg | 24% |
| 287 | Bread, Italian | Baked Products | 0.32 mg | 24% |
| 288 | Bread, white, commercial, with added fibre, toasted | Baked Products | 0.32 mg | 24% |
| 289 | Snacks, pretzels, hard, chocolate coated | Snacks | 0.32 mg | 24% |
| 290 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 0.32 mg | 24% |
| 291 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 0.32 mg | 24% |
| 292 | Bread, garlic, toasted | Baked Products | 0.32 mg | 24% |
| 293 | Spices, marjoram, dried | Spices and Herbs | 0.32 mg | 24% |
| 294 | Cookie, shortbread, plain, commercial | Baked Products | 0.31 mg | 24% |
| 295 | English muffin, multigrain (also granola) | Baked Products | 0.31 mg | 24% |
| 296 | Candies, bars, Mars almond | Sweets | 0.31 mg | 24% |
| 297 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.31 mg | 24% |
| 298 | Snacks, corn-based, extruded, onion | Snacks | 0.31 mg | 24% |
| 299 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 0.31 mg | 24% |
| 300 | Grains, barley, malt flour | Cereals, Grains and Pasta | 0.31 mg | 24% |
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