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 3,334 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Bread, wheat, toasted | Baked Products | 0.38 mg | 29% |
| 402 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.38 mg | 29% |
| 403 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.38 mg | 29% |
| 404 | French toast, frozen, ready-to-heat | Baked Products | 0.38 mg | 29% |
| 405 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 406 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 0.38 mg | 29% |
| 407 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 408 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% |
| 409 | Snacks, CLIF BAR, mixed flavors | Snacks | 0.38 mg | 29% |
| 410 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.37 mg | 29% |
| 411 | Nuts, beechnuts, dried | Nut and Seed Products | 0.37 mg | 29% |
| 412 | Muffins, corn, toaster-type | Baked Products | 0.37 mg | 28% |
| 413 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 0.37 mg | 28% |
| 414 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 0.37 mg | 28% |
| 415 | Spices, fenugreek seed | Spices and Herbs | 0.37 mg | 28% |
| 416 | Grape leaves, canned | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 417 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 418 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 0.36 mg | 28% |
| 419 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 0.36 mg | 28% |
| 420 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 0.36 mg | 28% |
| 421 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 0.36 mg | 28% |
| 422 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.36 mg | 28% |
| 423 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 0.36 mg | 28% |
| 424 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 0.36 mg | 28% |
| 425 | Tempeh | Legumes and Legume Products | 0.36 mg | 28% |
| 426 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.36 mg | 28% |
| 427 | Tempeh, cooked | Legumes and Legume Products | 0.36 mg | 27% |
| 428 | Babyfood, pretzels | Baby Foods | 0.36 mg | 27% |
| 429 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 0.35 mg | 27% |
| 430 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 0.35 mg | 27% |
| 431 | Beverages, grape juice drink, canned | Beverages | 0.35 mg | 27% |
| 432 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 0.35 mg | 27% |
| 433 | Grape leaves, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 434 | Spices, fennel seed | Spices and Herbs | 0.35 mg | 27% |
| 435 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.35 mg | 27% |
| 436 | Beverages, chocolate powder, no sugar added | Beverages | 0.35 mg | 27% |
| 437 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 0.35 mg | 27% |
| 438 | Pepeao, dried | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 439 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 0.35 mg | 27% |
| 440 | Snacks, soy chips or crisps, salted | Snacks | 0.35 mg | 27% |
| 441 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 442 | Bread, stuffing, cornbread, dry mix | Baked Products | 0.35 mg | 27% |
| 443 | Epazote, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 444 | Waffles, plain, prepared from recipe | Baked Products | 0.35 mg | 27% |
| 445 | Restaurant, family style, sirloin steak | Restaurant Foods | 0.35 mg | 27% |
| 446 | Kale, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 447 | Bread, oat bran | Baked Products | 0.35 mg | 27% |
| 448 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.34 mg | 27% |
| 449 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.34 mg | 26% |
| 450 | McDONALD'S, QUARTER POUNDER | Fast Foods | 0.34 mg | 26% |
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