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 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | English muffin, multigrain (also granola), toasted | Baked Products | 0.31 mg | 24% |
| 302 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% |
| 303 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% |
| 304 | Cake, pound, commercial, fat free | Baked Products | 0.30 mg | 23% |
| 305 | Meatless, luncheon slices | Legumes and Legume Products | 0.30 mg | 23% |
| 306 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.30 mg | 23% |
| 307 | Cake, sponge, homemade | Baked Products | 0.30 mg | 23% |
| 308 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% |
| 309 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% |
| 310 | Peanuts, Valencia, raw | Legumes and Legume Products | 0.30 mg | 23% |
| 311 | Bread, rice bran, gluten free | Baked Products | 0.30 mg | 23% |
| 312 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 313 | Roll, pumpernickel | Baked Products | 0.30 mg | 23% |
| 314 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 315 | Bread, 60% whole wheat, commercial | Baked Products | 0.30 mg | 23% |
| 316 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 0.30 mg | 23% |
| 317 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 318 | Roll, french | Baked Products | 0.30 mg | 23% |
| 319 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 0.30 mg | 23% |
| 320 | Cracker, melba toast, wheat | Baked Products | 0.30 mg | 23% |
| 321 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.30 mg | 23% |
| 322 | Spices, dill weed, fresh | Spices and Herbs | 0.30 mg | 23% |
| 323 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.29 mg | 23% |
| 324 | Bread, rice bran, gluten free, toasted | Baked Products | 0.29 mg | 23% |
| 325 | Cookie, ginger snap | Baked Products | 0.29 mg | 23% |
| 326 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 0.29 mg | 23% |
| 327 | English muffin, wheat | Baked Products | 0.29 mg | 22% |
| 328 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 0.29 mg | 22% |
| 329 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 0.29 mg | 22% |
| 330 | Cracker, matzo, plain | Baked Products | 0.29 mg | 22% |
| 331 | Spices, coriander seed (cilantro) | Spices and Herbs | 0.29 mg | 22% |
| 332 | Grains, millet, dry | Cereals, Grains and Pasta | 0.29 mg | 22% |
| 333 | Muffin, blueberry, toaster-type | Baked Products | 0.29 mg | 22% |
| 334 | Snacks, pretzels, soft | Snacks | 0.29 mg | 22% |
| 335 | Spices, anise seeds | Spices and Herbs | 0.29 mg | 22% |
| 336 | Spices, celery seed | Spices and Herbs | 0.29 mg | 22% |
| 337 | Coffee, instant with chicory, powder | Beverages | 0.29 mg | 22% |
| 338 | Snacks, pretzels, soft, unsalted | Snacks | 0.29 mg | 22% |
| 339 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 0.29 mg | 22% |
| 340 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 0.29 mg | 22% |
| 341 | Cracker, rye, wafers, plain | Baked Products | 0.29 mg | 22% |
| 342 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 22% |
| 343 | Roll, dinner, oat bran | Baked Products | 0.29 mg | 22% |
| 344 | Bread, rye, toasted | Baked Products | 0.29 mg | 22% |
| 345 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.29 mg | 22% |
| 346 | Bread, white, commercial, with added fibre | Baked Products | 0.29 mg | 22% |
| 347 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.29 mg | 22% |
| 348 | Seeds, sesame flour, high-fat | Nuts and Seeds | 0.29 mg | 22% |
| 349 | English muffin, wheat, toasted | Baked Products | 0.29 mg | 22% |
| 350 | Soybeans, dry, boiled | Legumes and Legume Products | 0.28 mg | 22% |
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