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 301–350 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 301 | Sandwich spread, meatless | Legumes and Legume Products | 0.70 mg | 54% | USDA_SR |
| 302 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 0.70 mg | 54% | USDA_SR |
| 303 | Meatless, sandwich spread | Legumes and Legume Products | 0.70 mg | 54% | CNF |
| 304 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 0.70 mg | 54% | USDA_SR |
| 305 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 0.69 mg | 53% | USDA_SR |
| 306 | Beverages, orange-flavor drink, breakfast type, powder | Beverages | 0.68 mg | 52% | USDA_SR |
| 307 | Spices, chervil, dried | Spices and Herbs | 0.68 mg | 52% | USDA_SR |
| 308 | Radishes, oriental, dried | Vegetables and Vegetable Products | 0.68 mg | 52% | USDA_SR |
| 309 | Drink, orange flavour, vitamin C added, powder | Beverages | 0.68 mg | 52% | CNF |
| 310 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 0.68 mg | 52% | CNF |
| 311 | Spices, chervil, dried | Spices and Herbs | 0.68 mg | 52% | CNF |
| 312 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 0.67 mg | 52% | USDA_SR |
| 313 | Energy drink, with fruit juice | Beverages | 0.67 mg | 51% | CNF |
| 314 | Shake, fast food, vanilla | Beverages | 0.66 mg | 51% | USDA_SR |
| 315 | Drumstick leaves, raw | Vegetables and Vegetable Products | 0.66 mg | 51% | USDA_SR |
| 316 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 0.66 mg | 51% | CNF |
| 317 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 0.66 mg | 50% | USDA_SR |
| 318 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.66 mg | 50% | CNF |
| 319 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 0.65 mg | 50% | USDA_SR |
| 320 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 0.64 mg | 50% | USDA_SR |
| 321 | Agave, dried | Vegetables and Vegetable Products | 0.64 mg | 50% | CNF |
| 322 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 0.62 mg | 48% | USDA_SR |
| 323 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.62 mg | 48% | CNF |
| 324 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 48% | USDA_SR |
| 325 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 48% | CNF |
| 326 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 0.62 mg | 47% | USDA_SR |
| 327 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 0.61 mg | 47% | CNF |
| 328 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 0.61 mg | 47% | USDA_SR |
| 329 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 0.60 mg | 47% | CNF |
| 330 | Winged bean leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 46% | USDA_SR |
| 331 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 46% | CNF |
| 332 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 0.60 mg | 46% | CNF |
| 333 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 0.60 mg | 46% | USDA_SR |
| 334 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 0.60 mg | 46% | USDA_SR |
| 335 | Vegetarian meatloaf or patties | Legumes and Legume Products | 0.60 mg | 46% | USDA_SR |
| 336 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.60 mg | 46% | USDA_SR |
| 337 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 0.60 mg | 46% | CNF |
| 338 | Vegetarian stew, meatless | Legumes and Legume Products | 0.60 mg | 46% | CNF |
| 339 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.60 mg | 46% | CNF |
| 340 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.59 mg | 45% | USDA_SR |
| 341 | Wheat bran, crude | Cereal Grains and Pasta | 0.58 mg | 44% | USDA_SR |
| 342 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 0.58 mg | 44% | CNF |
| 343 | Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 | Beverages | 0.57 mg | 44% | USDA_SR |
| 344 | Semolina, enriched | Cereal Grains and Pasta | 0.57 mg | 44% | USDA_SR |
| 345 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 0.57 mg | 44% | USDA_SR |
| 346 | Litchis, dried | Fruits and Fruit Juices | 0.57 mg | 44% | USDA_SR |
| 347 | Lychee, dried | Fruits and fruit juices | 0.57 mg | 44% | CNF |
| 348 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 0.57 mg | 44% | USDA_SR |
| 349 | Beverages, Cocoa mix, powder | Beverages | 0.56 mg | 43% | USDA_SR |
| 350 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 0.56 mg | 43% | USDA_SR |
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