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 1–50 of 2,704 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Yeast extract spread | Vegetables and Vegetable Products | 17.50 mg | 1346% |
| 2 | Drink, fruit flavour, powder, low calorie, vitamin C | Beverages | 6.80 mg | 523% |
| 3 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 6.26 mg | 482% |
| 4 | Leavening agent, yeast, baker's, active, dry | Baked Products | 4.00 mg | 308% |
| 5 | Seeds, hemp seeds, hulled | Nuts and Seeds | 3.88 mg | 298% |
| 6 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 3.67 mg | 282% |
| 7 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 3.66 mg | 281% |
| 8 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.62 mg | 279% |
| 9 | Babyfood, cereal, wheat, dry | Babyfoods | 3.36 mg | 258% |
| 10 | Babyfood, cereal, rice, dry | Babyfoods | 3.27 mg | 252% |
| 11 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 3.20 mg | 246% |
| 12 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 2.78 mg | 214% |
| 13 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 2.75 mg | 212% |
| 14 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 2.72 mg | 209% |
| 15 | Babyfood, cereal, oat, dry | Babyfoods | 2.71 mg | 209% |
| 16 | Babyfood, cereal, mixed grain, dry | Babyfoods | 2.66 mg | 204% |
| 17 | Instant breakfast, powder | Beverages | 2.60 mg | 200% |
| 18 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 2.59 mg | 199% |
| 19 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 2.53 mg | 195% |
| 20 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 2.40 mg | 185% |
| 21 | Parsley, freeze-dried | Vegetables and Vegetable Products | 2.26 mg | 174% |
| 22 | Pepper, ancho, dried | Vegetables and Vegetable Products | 2.25 mg | 173% |
| 23 | Beverages, high protein powder | Beverages | 2.12 mg | 163% |
| 24 | Sweets, sugars, maple, granulated | Sweets | 1.81 mg | 139% |
| 25 | Chocolate syrup, thin type, less sugar, with added vitamins and minerals | Beverages | 1.69 mg | 130% |
| 26 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 1.68 mg | 129% |
| 27 | Nuts, almond meal, partially defatted | Nuts and Seeds | 1.68 mg | 129% |
| 28 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 1.67 mg | 128% |
| 29 | Sweets, maple taffy | Sweets | 1.61 mg | 124% |
| 30 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 1.59 mg | 122% |
| 31 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.50 mg | 115% |
| 32 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 1.50 mg | 115% |
| 33 | Snacks, crisped rice bar, almond | Snacks | 1.50 mg | 115% |
| 34 | Spices, spearmint, dried | Spices and Herbs | 1.42 mg | 109% |
| 35 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 1.40 mg | 108% |
| 36 | Hot chocolate, with aspartame, mix, powder | Beverages | 1.40 mg | 108% |
| 37 | Coffee, instant, decaffeinated, powder | Beverages | 1.36 mg | 105% |
| 38 | Spices, tarragon, dried | Spices and Herbs | 1.34 mg | 103% |
| 39 | Sweets, syrups, maple, bulk | Sweets | 1.27 mg | 98% |
| 40 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.27 mg | 98% |
| 41 | Spices, parsley, dried | Spices and Herbs | 1.23 mg | 95% |
| 42 | Spices, paprika | Spices and Herbs | 1.23 mg | 95% |
| 43 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 1.21 mg | 93% |
| 44 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 1.21 mg | 93% |
| 45 | Spices, basil, dried | Spices and Herbs | 1.20 mg | 92% |
| 46 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% |
| 47 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% |
| 48 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 1.20 mg | 92% |
| 49 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 1.20 mg | 92% |
| 50 | Soy flour, full-fat, raw | Legumes and Legume Products | 1.16 mg | 89% |
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