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 4151–4200 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Snacks, corn cakes, very low sodium | Snacks | 0.05 mg | 4% | USDA_SR |
| 4152 | Beets, harvard, canned, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4153 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4154 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4155 | Parsnips, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4156 | Chocolate, dark, 45- 59% cacao solids | Sweets | 0.05 mg | 4% | USDA_SR |
| 4157 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4158 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4159 | Oranges, raw, with peel | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4160 | Babyfood, vegetable and brown rice, strained | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 4161 | Caribou, eye, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.05 mg | 4% | USDA_SR |
| 4162 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
| 4163 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
| 4164 | Snacks, potato chips, fat-free, made with olestra | Snacks | 0.05 mg | 4% | USDA_SR |
| 4165 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4166 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4167 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4168 | Salad dressing, green goddess, regular | Fats and Oils | 0.05 mg | 4% | USDA_SR |
| 4169 | Babyfood, juice, orange-carrot | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 4170 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 0.05 mg | 4% | USDA_SR |
| 4171 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
| 4172 | Snacks, corn cakes | Snacks | 0.05 mg | 4% | USDA_SR |
| 4173 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4174 | Taro shoots, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4175 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4176 | Soursop, raw | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 4177 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4178 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 0.05 mg | 4% | CNF |
| 4179 | Candies, chocolate, dark, not further specified | Sweets | 0.05 mg | 4% | CNF |
| 4180 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 0.05 mg | 4% | CNF |
| 4181 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4182 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4183 | Tofu, fried | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4184 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4185 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4186 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4187 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4188 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4189 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4190 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4191 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4192 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4193 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4194 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4195 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4196 | Beans, kidney, all types, boiled | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4197 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4198 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4199 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4200 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 0.05 mg | 4% | CNF |
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