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 401–450 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Cake, angel food, commercial | Baked Products | 0.49 mg | 38% | CNF |
| 402 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.49 mg | 38% | USDA_SR |
| 403 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 0.49 mg | 38% | USDA_SR |
| 404 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.49 mg | 38% | USDA_SR |
| 405 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.49 mg | 38% | CNF |
| 406 | Waffle, whole wheat, low fat | Baked Products | 0.49 mg | 38% | CNF |
| 407 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.49 mg | 38% | CNF |
| 408 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 0.49 mg | 38% | USDA_SR |
| 409 | Tomato, sun-dried | Vegetables and Vegetable Products | 0.49 mg | 38% | CNF |
| 410 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 0.49 mg | 37% | USDA_SR |
| 411 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 0.49 mg | 37% | USDA_SR |
| 412 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 0.49 mg | 37% | USDA_SR |
| 413 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 0.49 mg | 37% | CNF |
| 414 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 0.49 mg | 37% | CNF |
| 415 | Bacon, meatless | Legumes and Legume Products | 0.48 mg | 37% | USDA_SR |
| 416 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.48 mg | 37% | CNF |
| 417 | Meatless, bacon | Legumes and Legume Products | 0.48 mg | 37% | CNF |
| 418 | Peanut flour, defatted | Legumes and Legume Products | 0.48 mg | 37% | USDA_SR |
| 419 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.48 mg | 37% | USDA_SR |
| 420 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 0.48 mg | 37% | USDA_SR |
| 421 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.48 mg | 37% | USDA_SR |
| 422 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.48 mg | 37% | USDA_SR |
| 423 | Peanut flour, defatted, salted | Legumes and Legume Products | 0.48 mg | 37% | CNF |
| 424 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 0.48 mg | 37% | CNF |
| 425 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 0.48 mg | 37% | USDA_SR |
| 426 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.47 mg | 37% | USDA_SR |
| 427 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.47 mg | 37% | CNF |
| 428 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.47 mg | 36% | USDA_SR |
| 429 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 0.47 mg | 36% | USDA_SR |
| 430 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.47 mg | 36% | CNF |
| 431 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 0.47 mg | 36% | CNF |
| 432 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 0.47 mg | 36% | USDA_SR |
| 433 | Thyme, fresh | Spices and Herbs | 0.47 mg | 36% | USDA_SR |
| 434 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 0.47 mg | 36% | USDA_SR |
| 435 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 0.47 mg | 36% | USDA_SR |
| 436 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.47 mg | 36% | CNF |
| 437 | Spices, thyme, fresh | Spices and Herbs | 0.47 mg | 36% | CNF |
| 438 | Cracker, meal | Baked Products | 0.47 mg | 36% | USDA_SR |
| 439 | Cracker meal | Baked Products | 0.47 mg | 36% | CNF |
| 440 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.47 mg | 36% | USDA_FF |
| 441 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 0.47 mg | 36% | USDA_SR |
| 442 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 0.47 mg | 36% | USDA_SR |
| 443 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% | USDA_SR |
| 444 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 0.47 mg | 36% | CNF |
| 445 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% | CNF |
| 446 | Mushroom, portabella | Vegetables and Vegetable Products | 0.47 mg | 36% | USDA_FF |
| 447 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 0.46 mg | 36% | USDA_SR |
| 448 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 0.46 mg | 36% | USDA_SR |
| 449 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.46 mg | 36% | USDA_SR |
| 450 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 0.46 mg | 36% | USDA_SR |
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