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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.55 mg | 42% |
| 252 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 0.54 mg | 42% |
| 253 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 0.53 mg | 41% |
| 254 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 0.53 mg | 41% |
| 255 | Spices, oregano, dried | Spices and Herbs | 0.53 mg | 41% |
| 256 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 0.53 mg | 40% |
| 257 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.51 mg | 39% |
| 258 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.51 mg | 39% |
| 259 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 0.51 mg | 39% |
| 260 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 39% |
| 261 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.51 mg | 39% |
| 262 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.51 mg | 39% |
| 263 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 0.51 mg | 39% |
| 264 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.51 mg | 39% |
| 265 | Longans, dried | Fruits and Fruit Juices | 0.50 mg | 38% |
| 266 | Wheat germ, crude | Cereal Grains and Pasta | 0.50 mg | 38% |
| 267 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.50 mg | 38% |
| 268 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 0.49 mg | 38% |
| 269 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.49 mg | 38% |
| 270 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.49 mg | 38% |
| 271 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.49 mg | 38% |
| 272 | Cookies, Marie biscuit | Baked Products | 0.49 mg | 38% |
| 273 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 0.49 mg | 38% |
| 274 | Cake, angelfood, commercially prepared | Baked Products | 0.49 mg | 38% |
| 275 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 276 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 277 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.49 mg | 38% |
| 278 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 279 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 0.49 mg | 37% |
| 280 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 0.49 mg | 37% |
| 281 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 0.49 mg | 37% |
| 282 | Bacon, meatless | Legumes and Legume Products | 0.48 mg | 37% |
| 283 | Peanut flour, defatted | Legumes and Legume Products | 0.48 mg | 37% |
| 284 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.48 mg | 37% |
| 285 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 0.48 mg | 37% |
| 286 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.48 mg | 37% |
| 287 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.48 mg | 37% |
| 288 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 0.48 mg | 37% |
| 289 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.47 mg | 37% |
| 290 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.47 mg | 36% |
| 291 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 0.47 mg | 36% |
| 292 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 0.47 mg | 36% |
| 293 | Thyme, fresh | Spices and Herbs | 0.47 mg | 36% |
| 294 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 0.47 mg | 36% |
| 295 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 0.47 mg | 36% |
| 296 | Cracker, meal | Baked Products | 0.47 mg | 36% |
| 297 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 0.47 mg | 36% |
| 298 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 0.47 mg | 36% |
| 299 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% |
| 300 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 0.46 mg | 36% |
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