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 4201–4250 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4202 | Salad dressing, green goddess, regular | Fats and Oils | 0.05 mg | 4% | CNF |
| 4203 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.05 mg | 4% | CNF |
| 4204 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 0.05 mg | 4% | CNF |
| 4205 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.05 mg | 4% | CNF |
| 4206 | Snacks, corn cakes, very low sodium | Snacks | 0.05 mg | 4% | CNF |
| 4207 | Snacks, corn cakes | Snacks | 0.05 mg | 4% | CNF |
| 4208 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4209 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4210 | Chocolate syrup, thin type | Sweets | 0.05 mg | 4% | CNF |
| 4211 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4212 | Parsnip, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4213 | Taro shoots, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4214 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4215 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4216 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4217 | Fig, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4218 | Currant, red and white, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4219 | Soursop, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4220 | Orange, with peel, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4221 | Currant, european black, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 4222 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 0.05 mg | 4% | CNF |
| 4223 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 0.05 mg | 4% | CNF |
| 4224 | Cake, yellow, unenriched, dry mix | Baked Products | 0.05 mg | 4% | USDA_SR |
| 4225 | Beans, baked, home prepared | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4226 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 0.05 mg | 4% | USDA_SR |
| 4227 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 4228 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 4229 | Chocolate, dark, 60-69% cacao solids | Sweets | 0.05 mg | 4% | USDA_SR |
| 4230 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
| 4231 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4232 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
| 4233 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 0.05 mg | 4% | CNF |
| 4234 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 0.05 mg | 4% | CNF |
| 4235 | Beans, baked, homemade | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 4236 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 4237 | Malt beverage, includes non-alcoholic beer | Beverages | 0.05 mg | 4% | USDA_SR |
| 4238 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 4239 | Babyfood, vegetables, squash, junior | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 4240 | Babyfood, vegetables, squash, strained | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 4241 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4242 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4243 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4244 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4245 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4246 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4247 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4248 | Cassava, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 4249 | Restaurant, family style, hash browns | Restaurant Foods | 0.05 mg | 4% | USDA_SR |
| 4250 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 0.05 mg | 4% | USDA_SR |
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