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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Spices, bay leaf | Spices and Herbs | 0.42 mg | 32% |
| 352 | Babyfood, cookie, baby, fruit | Baby Foods | 0.42 mg | 32% |
| 353 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 0.42 mg | 32% |
| 354 | Carrot, dehydrated | Vegetables and Vegetable Products | 0.42 mg | 32% |
| 355 | Bread, crumbs, dry, grated, seasoned | Baked Products | 0.41 mg | 32% |
| 356 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 0.41 mg | 32% |
| 357 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 0.41 mg | 32% |
| 358 | Nuts, almond paste | Nut and Seed Products | 0.41 mg | 32% |
| 359 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 0.41 mg | 32% |
| 360 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.41 mg | 32% |
| 361 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 0.41 mg | 32% |
| 362 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 0.41 mg | 32% |
| 363 | Bread, stuffing, dry mix | Baked Products | 0.40 mg | 31% |
| 364 | Cookies, oatmeal, reduced fat | Baked Products | 0.40 mg | 31% |
| 365 | Bread, crumbs, dry, grated, plain | Baked Products | 0.40 mg | 31% |
| 366 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 367 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 368 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 0.40 mg | 31% |
| 369 | Sausage, meatless | Legumes and Legume Products | 0.40 mg | 31% |
| 370 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 371 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 372 | Cookies, chocolate, made with rice cereal | Baked Products | 0.40 mg | 31% |
| 373 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 0.40 mg | 31% |
| 374 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.40 mg | 31% |
| 375 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 0.40 mg | 31% |
| 376 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 0.40 mg | 31% |
| 377 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 378 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.40 mg | 31% |
| 379 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 0.40 mg | 31% |
| 380 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.40 mg | 31% |
| 381 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.40 mg | 31% |
| 382 | Crackers, rusk toast | Baked Products | 0.40 mg | 31% |
| 383 | Spices, thyme, dried | Spices and Herbs | 0.40 mg | 31% |
| 384 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 0.40 mg | 31% |
| 385 | Bread, raisin, enriched | Baked Products | 0.40 mg | 31% |
| 386 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 0.40 mg | 31% |
| 387 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 0.40 mg | 31% |
| 388 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.40 mg | 31% |
| 389 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 0.40 mg | 30% |
| 390 | Bagels, whole grain white | Baked Products | 0.40 mg | 30% |
| 391 | Bread, protein (includes gluten) | Baked Products | 0.39 mg | 30% |
| 392 | Syrups, malt | Sweets | 0.39 mg | 30% |
| 393 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 0.39 mg | 30% |
| 394 | Bread, raisin, enriched, toasted | Baked Products | 0.39 mg | 30% |
| 395 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.39 mg | 30% |
| 396 | Bread, protein, (includes gluten), toasted | Baked Products | 0.39 mg | 30% |
| 397 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 0.39 mg | 30% |
| 398 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 0.39 mg | 30% |
| 399 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 0.39 mg | 30% |
| 400 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% |
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