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
Selling a product with riboflavin (b2)? Generate a print-ready nutrition label from your recipe.
Showing 1–50 of 100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 1.57 mg | 121% |
| 2 | Flour, almond | Nut and Seed Products | 0.75 mg | 58% |
| 3 | Mushroom, crimini | Vegetables and Vegetable Products | 0.52 mg | 40% |
| 4 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 0.51 mg | 39% |
| 5 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.47 mg | 36% |
| 6 | Mushroom, portabella | Vegetables and Vegetable Products | 0.47 mg | 36% |
| 7 | Mushrooms, white button | Vegetables and Vegetable Products | 0.44 mg | 34% |
| 8 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.44 mg | 34% |
| 9 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 0.44 mg | 34% |
| 10 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.43 mg | 33% |
| 11 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 12 | Flour, soy, full-fat | Legumes and Legume Products | 0.36 mg | 28% |
| 13 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.35 mg | 27% |
| 14 | Kale, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 15 | Flour, semolina, fine | Cereal Grains and Pasta | 0.34 mg | 26% |
| 16 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.33 mg | 25% |
| 17 | Flour, quinoa | Cereal Grains and Pasta | 0.32 mg | 24% |
| 18 | Flour, soy, defatted | Legumes and Legume Products | 0.30 mg | 23% |
| 19 | Mushroom, maitake | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 20 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 0.25 mg | 19% |
| 21 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 22 | Mushroom, oyster | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 23 | Mushroom, enoki | Vegetables and Vegetable Products | 0.24 mg | 18% |
| 24 | Bread, white, commercially prepared | Baked Products | 0.24 mg | 18% |
| 25 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.22 mg | 17% |
| 26 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 27 | Mushroom, beech | Vegetables and Vegetable Products | 0.21 mg | 16% |
| 28 | Spinach, baby | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 29 | Spinach, baby | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 30 | Spinach, mature | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 31 | Spinach, mature | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 32 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 0.19 mg | 15% |
| 33 | Buckwheat, whole grain | Cereal Grains and Pasta | 0.18 mg | 14% |
| 34 | Flour, amaranth | Cereal Grains and Pasta | 0.17 mg | 13% |
| 35 | Flour, rye | Cereal Grains and Pasta | 0.17 mg | 13% |
| 36 | Bread, whole-wheat, commercially prepared | Baked Products | 0.17 mg | 13% |
| 37 | Flour, oat, whole grain | Cereal Grains and Pasta | 0.16 mg | 12% |
| 38 | Flour, buckwheat | Cereal Grains and Pasta | 0.16 mg | 12% |
| 39 | Flour, sorghum | Cereal Grains and Pasta | 0.15 mg | 12% |
| 40 | Flour, barley | Cereal Grains and Pasta | 0.15 mg | 11% |
| 41 | Flour, spelt, whole grain | Cereal Grains and Pasta | 0.14 mg | 11% |
| 42 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 43 | Beet greens, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 44 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 45 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 46 | Millet, whole grain | Cereal Grains and Pasta | 0.14 mg | 10% |
| 47 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 0.13 mg | 10% |
| 48 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 49 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 50 | Hummus, commercial | Legumes and Legume Products | 0.12 mg | 9% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.