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 4401–4450 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4402 | Nopales, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4403 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4404 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4405 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4406 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4407 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4408 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4409 | Tofu, silken, firm | Legumes and Legume Products | 0.04 mg | 3% | CNF |
| 4410 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4411 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4412 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4413 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4414 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4415 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4416 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4417 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4418 | Blueberry, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4419 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4420 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4421 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4422 | Spices, cinnamon, ground | Spices and Herbs | 0.04 mg | 3% | CNF |
| 4423 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.04 mg | 3% | USDA_SR |
| 4424 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4425 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.04 mg | 3% | USDA_SR |
| 4426 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.04 mg | 3% | USDA_SR |
| 4427 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4428 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4429 | Babyfood, vegetables, carrots, strained | Baby Foods | 0.04 mg | 3% | USDA_SR |
| 4430 | Beverages, Acai berry drink, fortified | Beverages | 0.04 mg | 3% | USDA_SR |
| 4431 | Snacks, plantain chips, salted | Snacks | 0.04 mg | 3% | USDA_SR |
| 4432 | Guavas, common, raw | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4433 | Groundcherries, (cape-gooseberries or poha), raw | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4434 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 0.04 mg | 3% | USDA_SR |
| 4435 | Babyfood, green beans, dices, toddler | Baby Foods | 0.04 mg | 3% | USDA_SR |
| 4436 | Beverages, Malt liquor beverage | Beverages | 0.04 mg | 3% | USDA_SR |
| 4437 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4438 | Apricots, raw | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4439 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 0.04 mg | 3% | USDA_SR |
| 4440 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.04 mg | 3% | USDA_SR |
| 4441 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4442 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4443 | Poi | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4444 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4445 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.04 mg | 3% | USDA_SR |
| 4446 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4447 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4448 | Cabbage, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4449 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4450 | Oranges, raw, Florida | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
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