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 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Lentils, flour | Legumes and Legume Products | 0.27 mg | 21% |
| 402 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 0.27 mg | 21% |
| 403 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 0.27 mg | 21% |
| 404 | Roll, dinner, rye | Baked Products | 0.27 mg | 21% |
| 405 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.27 mg | 21% |
| 406 | Candies, sugar-coated almonds | Sweets | 0.27 mg | 21% |
| 407 | Cracker, 7 grain | Baked Products | 0.27 mg | 21% |
| 408 | Cereal, millet, puffed | Breakfast cereals | 0.27 mg | 21% |
| 409 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 410 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.27 mg | 21% |
| 411 | Seeds, sesame flour, low fat | Nuts and Seeds | 0.27 mg | 21% |
| 412 | Cake, sponge, commercial | Baked Products | 0.27 mg | 21% |
| 413 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.27 mg | 21% |
| 414 | Cracker, barge pilot biscuit | Baked Products | 0.27 mg | 21% |
| 415 | Spices, saffron | Spices and Herbs | 0.27 mg | 21% |
| 416 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 417 | Cake mix, angel food, dry, unprepared | Baked Products | 0.27 mg | 21% |
| 418 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 0.27 mg | 21% |
| 419 | Cookie, chocolate wafer | Baked Products | 0.27 mg | 20% |
| 420 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 0.27 mg | 20% |
| 421 | Candies, dark chocolate coated coffee beans | Sweets | 0.27 mg | 20% |
| 422 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 20% |
| 423 | Peppermint, fresh | Spices and Herbs | 0.27 mg | 20% |
| 424 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 20% |
| 425 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.27 mg | 20% |
| 426 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 0.27 mg | 20% |
| 427 | Cookie, molasses | Baked Products | 0.26 mg | 20% |
| 428 | Muffin, wheat bran, with raisins, homemade | Baked Products | 0.26 mg | 20% |
| 429 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 430 | Danish pastry, cinnamon | Baked Products | 0.26 mg | 20% |
| 431 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.26 mg | 20% |
| 432 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 0.26 mg | 20% |
| 433 | Spices, mustard seed, yellow | Spices and Herbs | 0.26 mg | 20% |
| 434 | Corn fritter | Baked Products | 0.26 mg | 20% |
| 435 | Mozzarella sticks, fried | Mixed Dishes | 0.26 mg | 20% |
| 436 | Candies, confectioner's coating, yogourt | Sweets | 0.26 mg | 20% |
| 437 | Bread, rye | Baked Products | 0.26 mg | 20% |
| 438 | Sweet potato, flour | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 439 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 440 | Bread, Irish soda, homemade | Baked Products | 0.26 mg | 20% |
| 441 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 442 | Cress, garden, raw | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 443 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 444 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 20% |
| 445 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 0.26 mg | 20% |
| 446 | Indian, papad (papadum) | Legumes and Legume Products | 0.26 mg | 20% |
| 447 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.26 mg | 20% |
| 448 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.26 mg | 20% |
| 449 | Candies, caramel | Sweets | 0.26 mg | 20% |
| 450 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.26 mg | 20% |
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