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 3051–3100 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3052 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3053 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3054 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3055 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3056 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3057 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3058 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3059 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3060 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3061 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3062 | Orange peel, raw | Fruits and fruit juices | 0.09 mg | 7% | CNF |
| 3063 | Kumquat, raw | Fruits and fruit juices | 0.09 mg | 7% | CNF |
| 3064 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 0.09 mg | 7% | CNF |
| 3065 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 0.09 mg | 7% | CNF |
| 3066 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3067 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3068 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3069 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3070 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3071 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3072 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3073 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3074 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3075 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3076 | Shepherd's pie with corn | Mixed Dishes | 0.09 mg | 7% | CNF |
| 3077 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3078 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3079 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3080 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3081 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3082 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3083 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3084 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 0.09 mg | 7% | CNF |
| 3085 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_FF |
| 3086 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3087 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3088 | Snacks, potato chips, plain, salted | Snacks | 0.09 mg | 7% | USDA_SR |
| 3089 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3090 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3091 | Puddings, vanilla, ready-to-eat, fat free | Sweets | 0.09 mg | 7% | USDA_SR |
| 3092 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3093 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3094 | Candies, halavah, plain | Sweets | 0.09 mg | 7% | USDA_SR |
| 3095 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 0.09 mg | 7% | CNF |
| 3096 | Candies, halavah (halvah), plain | Sweets | 0.09 mg | 7% | CNF |
| 3097 | Snacks, potato chips, plain, salted | Snacks | 0.09 mg | 7% | CNF |
| 3098 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3099 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3100 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
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