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 4601–4650 of 6,138 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4601 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4602 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4603 | Raspberry, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4604 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4605 | Mango, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4606 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4607 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4608 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 4609 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.04 mg | 3% | CNF |
| 4610 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4611 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4612 | Beans, white, mature seeds, canned | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4613 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4614 | Margarine, regular, 80% fat, composite, stick, without salt | Fats and Oils | 0.04 mg | 3% | USDA_SR |
| 4615 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4616 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.04 mg | 3% | USDA_SR |
| 4617 | Margarine, regular, 80% fat, composite, stick, with salt | Fats and Oils | 0.04 mg | 3% | USDA_SR |
| 4618 | Crackers, water biscuits | Baked Products | 0.04 mg | 3% | USDA_SR |
| 4619 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4620 | Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D | Fats and Oils | 0.04 mg | 3% | USDA_SR |
| 4621 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.04 mg | 3% | USDA_SR |
| 4622 | Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D | Fats and Oils | 0.04 mg | 3% | USDA_SR |
| 4623 | Margarine, regular, hard, soybean (hydrogenated) | Fats and Oils | 0.04 mg | 3% | USDA_SR |
| 4624 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 0.04 mg | 3% | USDA_SR |
| 4625 | McDONALD'S, french fries | Fast Foods | 0.04 mg | 3% | USDA_SR |
| 4626 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4627 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4628 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4629 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4630 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4631 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4632 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4633 | Eggplant, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4634 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4635 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 4636 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 4637 | Pie crust, refrigerated, regular, baked | Baked Products | 0.04 mg | 3% | USDA_SR |
| 4638 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.04 mg | 3% | CNF |
| 4639 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.04 mg | 3% | CNF |
| 4640 | Margarine, stick, palm and soybean oils | Fats and Oils | 0.04 mg | 3% | CNF |
| 4641 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.04 mg | 3% | CNF |
| 4642 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 0.04 mg | 3% | CNF |
| 4643 | Beans, hyacinth, boiled | Legumes and Legume Products | 0.04 mg | 3% | CNF |
| 4644 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.04 mg | 3% | CNF |
| 4645 | Lemonade with artificial sweetener, powder | Beverages | 0.04 mg | 3% | CNF |
| 4646 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.04 mg | 3% | CNF |
| 4647 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4648 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4649 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 4650 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
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