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 3101–3150 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Salad dressing, ranch dressing, regular | Fats and Oils | 0.09 mg | 7% | USDA_SR |
| 3102 | Beverages, orange-flavor drink, breakfast type, powder, prepared with water | Beverages | 0.09 mg | 7% | USDA_SR |
| 3103 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3104 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 3105 | Cornsalad, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3106 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 0.09 mg | 7% | USDA_SR |
| 3107 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 3108 | Wild rice, cooked | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 3109 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 3110 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 3111 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 0.09 mg | 7% | CNF |
| 3112 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 0.09 mg | 7% | CNF |
| 3113 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 0.09 mg | 7% | CNF |
| 3114 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 3115 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% | CNF |
| 3116 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3117 | Bread, wheat, sprouted, toasted | Baked Products | 0.09 mg | 7% | USDA_SR |
| 3118 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3119 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3120 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3121 | Arugula, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3122 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3123 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3124 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.09 mg | 7% | USDA_SR |
| 3125 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 0.09 mg | 7% | CNF |
| 3126 | Arugula, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3127 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3128 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 3129 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 0.09 mg | 7% | CNF |
| 3130 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.09 mg | 7% | USDA_SR |
| 3131 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3132 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 3133 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 0.09 mg | 7% | USDA_SR |
| 3134 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3135 | Candies, Tamarind | Sweets | 0.09 mg | 7% | USDA_SR |
| 3136 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 3137 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 3138 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 3139 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 0.09 mg | 7% | USDA_SR |
| 3140 | Candies, fudge, vanilla with nuts | Sweets | 0.09 mg | 7% | USDA_SR |
| 3141 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 0.09 mg | 7% | USDA_SR |
| 3142 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 0.09 mg | 7% | CNF |
| 3143 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 0.09 mg | 7% | CNF |
| 3144 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.09 mg | 7% | CNF |
| 3145 | Candies, fudge, chocolate, homemade | Sweets | 0.09 mg | 7% | CNF |
| 3146 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 0.09 mg | 7% | CNF |
| 3147 | Shake and bake, dry | Baked Products | 0.09 mg | 7% | CNF |
| 3148 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3149 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 3150 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
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