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 3001–3050 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3002 | Onions, welsh, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3003 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3004 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3005 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3006 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3007 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.09 mg | 7% | USDA_SR |
| 3008 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 3009 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 3010 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3011 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3012 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3013 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3014 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3015 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3016 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3017 | Orange peel, raw | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 3018 | Rye flour, light | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 3019 | Snacks, rice cakes, brown rice, rye | Snacks | 0.09 mg | 7% | USDA_SR |
| 3020 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3021 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3022 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3023 | Kumquats, raw | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 3024 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.09 mg | 7% | USDA_SR |
| 3025 | Candies, 5TH AVENUE Candy Bar | Sweets | 0.09 mg | 7% | USDA_SR |
| 3026 | Candies, semisweet chocolate | Sweets | 0.09 mg | 7% | USDA_SR |
| 3027 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 3028 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 3029 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3030 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3031 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3032 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3033 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3034 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3035 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3036 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3037 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3038 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.09 mg | 7% | CNF |
| 3039 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3040 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3041 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.09 mg | 7% | CNF |
| 3042 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 3043 | Grains, rye flour, light | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 3044 | Snacks, rice cakes, brown rice, rye | Snacks | 0.09 mg | 7% | CNF |
| 3045 | Candies, bars, 5th Avenue | Sweets | 0.09 mg | 7% | CNF |
| 3046 | Candies, bars / chips, semisweet chocolate | Sweets | 0.09 mg | 7% | CNF |
| 3047 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 0.09 mg | 7% | CNF |
| 3048 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.09 mg | 7% | CNF |
| 3049 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 0.09 mg | 7% | CNF |
| 3050 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
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