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 4501–4550 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.04 mg | 3% | CNF |
| 4502 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.04 mg | 3% | CNF |
| 4503 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4504 | Beets, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4505 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4506 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4507 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4508 | Cabbage, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4509 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4510 | Pickle relish, hot dog | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4511 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4512 | Tomato, green, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4513 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4514 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4515 | Poi | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4516 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4517 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4518 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4519 | Pitanga, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4520 | Orange, florida, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4521 | Orange, california, valencia, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4522 | Mammy-apple, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4523 | Jujube (chinese date), raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4524 | Guava, common, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4525 | Groundcherry, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4526 | Cherry, sweet, canned, heavy syrup pack | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4527 | Cherry, sour, red, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4528 | Apricot, frozen, sweetened | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4529 | Apricot, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4530 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.04 mg | 3% | CNF |
| 4531 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4532 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.04 mg | 3% | USDA_SR |
| 4533 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4534 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4535 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4536 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4537 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4538 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.04 mg | 3% | USDA_SR |
| 4539 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 0.04 mg | 3% | USDA_SR |
| 4540 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.04 mg | 3% | USDA_SR |
| 4541 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.04 mg | 3% | USDA_SR |
| 4542 | Candies, soft fruit and nut squares | Sweets | 0.04 mg | 3% | USDA_SR |
| 4543 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4544 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4545 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4546 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 0.04 mg | 3% | USDA_SR |
| 4547 | Radishes, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4548 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4549 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4550 | Pie fillings, cherry, low calorie | Sweets | 0.04 mg | 3% | USDA_SR |
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