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 4101–4150 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Tomato, crushed, canned | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4102 | Sweets, molasses, blackstrap | Sweets | 0.05 mg | 4% | CNF |
| 4103 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4104 | Hummus, homemade | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4105 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.05 mg | 4% | CNF |
| 4106 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.05 mg | 4% | CNF |
| 4107 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4108 | Plantain, cooked | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4109 | Blueberry, frozen, sweetened | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4110 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 0.05 mg | 4% | CNF |
| 4111 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 0.05 mg | 4% | CNF |
| 4112 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.05 mg | 4% | CNF |
| 4113 | Oranges, raw, navels | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_FF |
| 4114 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_FF |
| 4115 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4116 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4117 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 0.05 mg | 4% | USDA_SR |
| 4118 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4119 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4120 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4121 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4122 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4123 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4124 | Potato flour | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4125 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4126 | Granola bar, crunchy, fruit and/or nut | Baked Products | 0.05 mg | 4% | CNF |
| 4127 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4128 | Potato flour | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4129 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4130 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4131 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4132 | Orange, california, navel, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4133 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 0.05 mg | 4% | USDA_SR |
| 4134 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 0.05 mg | 4% | USDA_SR |
| 4135 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 4136 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4137 | Beverages, chocolate syrup | Beverages | 0.05 mg | 4% | USDA_SR |
| 4138 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 4139 | Currants, red and white, raw | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4140 | Currants, european black, raw | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4141 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4142 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4143 | Figs, raw | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4144 | Tofu, fried | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4145 | Babyfood, plums, bananas and rice, strained | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 4146 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 4147 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
| 4148 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.05 mg | 4% | USDA_SR |
| 4149 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.05 mg | 4% | USDA_SR |
| 4150 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 0.05 mg | 4% | USDA_SR |
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