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 4051–4100 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Pomegranates, raw | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4052 | Candies, praline, prepared-from-recipe | Sweets | 0.05 mg | 4% | USDA_SR |
| 4053 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4054 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4055 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4056 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4057 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4058 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4059 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4060 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4061 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.05 mg | 4% | USDA_SR |
| 4062 | Tamale, corn | Mixed Dishes | 0.05 mg | 4% | CNF |
| 4063 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4064 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4065 | Candies, praline, homemade | Sweets | 0.05 mg | 4% | CNF |
| 4066 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4067 | Salad dressing, italian, fat free | Fats and Oils | 0.05 mg | 4% | CNF |
| 4068 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.05 mg | 4% | CNF |
| 4069 | Taco shell, baked, unsalted | Baked Products | 0.05 mg | 4% | CNF |
| 4070 | Lupins, boiled, salted | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4071 | Lupins, boiled | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4072 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4073 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4074 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4075 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4076 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4077 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4078 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4079 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4080 | Pomegranate, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4081 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4082 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4083 | Avocado, raw, florida | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4084 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 0.05 mg | 4% | CNF |
| 4085 | Salad dressing, french, commercial, regular | Fats and Oils | 0.05 mg | 4% | CNF |
| 4086 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.05 mg | 4% | USDA_SR |
| 4087 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.05 mg | 4% | USDA_SR |
| 4088 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4089 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4090 | Hummus, home prepared | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4091 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 4092 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.05 mg | 4% | USDA_SR |
| 4093 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.05 mg | 4% | USDA_SR |
| 4094 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4095 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4096 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 0.05 mg | 4% | USDA_SR |
| 4097 | CRACKER BARREL, coleslaw | Restaurant Foods | 0.05 mg | 4% | USDA_SR |
| 4098 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 0.05 mg | 4% | USDA_SR |
| 4099 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4100 | Pie crust, refrigerated, regular, unbaked | Baked Products | 0.05 mg | 4% | USDA_SR |
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