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 351–400 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 352 | Soybeans, dry, boiled | Legumes and Legume Products | 0.28 mg | 22% |
| 353 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.28 mg | 22% |
| 354 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 0.28 mg | 22% |
| 355 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 0.28 mg | 22% |
| 356 | Grains, rice bran, crude | Cereals, Grains and Pasta | 0.28 mg | 22% |
| 357 | Spices, dill seed | Spices and Herbs | 0.28 mg | 22% |
| 358 | Spices, dill weed, dried | Spices and Herbs | 0.28 mg | 22% |
| 359 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.28 mg | 22% |
| 360 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.28 mg | 22% |
| 361 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.28 mg | 22% |
| 362 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.28 mg | 22% |
| 363 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.28 mg | 22% |
| 364 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 365 | Pancake, plain, homemade | Baked Products | 0.28 mg | 22% |
| 366 | Soy flour, low fat | Legumes and Legume Products | 0.28 mg | 22% |
| 367 | Fast foods, mexican, burrito with beans | Fast Foods | 0.28 mg | 22% |
| 368 | Fast foods, hot dog, plain | Fast Foods | 0.28 mg | 22% |
| 369 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 0.28 mg | 22% |
| 370 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 0.28 mg | 22% |
| 371 | Snacks, tortilla chips, unsalted, low fat | Snacks | 0.28 mg | 22% |
| 372 | English muffin, plain (also sourdough), toasted | Baked Products | 0.28 mg | 22% |
| 373 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 0.28 mg | 22% |
| 374 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 375 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 376 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 0.28 mg | 22% |
| 377 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 0.28 mg | 22% |
| 378 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 0.28 mg | 22% |
| 379 | Cracker, multigrain | Baked Products | 0.28 mg | 22% |
| 380 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 0.28 mg | 22% |
| 381 | Muffin, chocolate chip, commercial | Baked Products | 0.28 mg | 21% |
| 382 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 0.28 mg | 21% |
| 383 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.28 mg | 21% |
| 384 | Pie crust, standard type, homemade, baked | Baked Products | 0.28 mg | 21% |
| 385 | Bagel, cinnamon-raisin | Baked Products | 0.28 mg | 21% |
| 386 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 0.28 mg | 21% |
| 387 | Snacks, tortilla chips, nacho, light | Snacks | 0.27 mg | 21% |
| 388 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 389 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 21% |
| 390 | Cracker, melba toast, plain, unsalted | Baked Products | 0.27 mg | 21% |
| 391 | Cracker, melba toast, plain | Baked Products | 0.27 mg | 21% |
| 392 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.27 mg | 21% |
| 393 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 394 | Pancake, blueberry, homemade | Baked Products | 0.27 mg | 21% |
| 395 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.27 mg | 21% |
| 396 | Croutons, plain | Baked Products | 0.27 mg | 21% |
| 397 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 0.27 mg | 21% |
| 398 | Cracker, matzo, whole-wheat | Baked Products | 0.27 mg | 21% |
| 399 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 0.27 mg | 21% |
| 400 | Lentils, flour | Legumes and Legume Products | 0.27 mg | 21% |
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