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 451–500 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Muffin, corn, commercial | Baked Products | 0.33 mg | 25% |
| 452 | Croissant, cheese, commercial | Baked Products | 0.33 mg | 25% |
| 453 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.32 mg | 25% |
| 454 | Candies, M&M's Almond Chocolate Candies | Sweets | 0.32 mg | 25% |
| 455 | Candies, bars, milk chocolate with rice cereal | Sweets | 0.32 mg | 25% |
| 456 | Quesadilla with cheese | Mixed Dishes | 0.32 mg | 25% |
| 457 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 0.32 mg | 25% |
| 458 | Cheese, provolone | Dairy and Egg Products | 0.32 mg | 25% |
| 459 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.32 mg | 25% |
| 460 | French toast, homemade, with 2% milk and margarine | Baked Products | 0.32 mg | 25% |
| 461 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.32 mg | 25% |
| 462 | Cheese, muenster | Dairy and Egg Products | 0.32 mg | 25% |
| 463 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 0.32 mg | 25% |
| 464 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.32 mg | 25% |
| 465 | Cheese, Mexican blend | Dairy and Egg Products | 0.32 mg | 24% |
| 466 | Bread, white, commercial, with added fibre, toasted | Baked Products | 0.32 mg | 24% |
| 467 | Grains, quinoa, dry | Cereals, Grains and Pasta | 0.32 mg | 24% |
| 468 | Bread, Italian | Baked Products | 0.32 mg | 24% |
| 469 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 0.32 mg | 24% |
| 470 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 0.32 mg | 24% |
| 471 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 0.32 mg | 24% |
| 472 | Bread, garlic, toasted | Baked Products | 0.32 mg | 24% |
| 473 | Snacks, pretzels, hard, chocolate coated | Snacks | 0.32 mg | 24% |
| 474 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 0.32 mg | 24% |
| 475 | Spices, marjoram, dried | Spices and Herbs | 0.32 mg | 24% |
| 476 | Candies, milk chocolate coated coffee beans | Sweets | 0.32 mg | 24% |
| 477 | Cookie, shortbread, plain, commercial | Baked Products | 0.31 mg | 24% |
| 478 | English muffin, multigrain (also granola) | Baked Products | 0.31 mg | 24% |
| 479 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 0.31 mg | 24% |
| 480 | Candies, bars, Mars almond | Sweets | 0.31 mg | 24% |
| 481 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.31 mg | 24% |
| 482 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 0.31 mg | 24% |
| 483 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 0.31 mg | 24% |
| 484 | Muffin, corn, homemade, with 2% milk | Baked Products | 0.31 mg | 24% |
| 485 | Snacks, corn-based, extruded, onion | Snacks | 0.31 mg | 24% |
| 486 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 0.31 mg | 24% |
| 487 | Biscuit, plain/buttermilk, homemade | Baked Products | 0.31 mg | 24% |
| 488 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 0.31 mg | 24% |
| 489 | Grains, barley, malt flour | Cereals, Grains and Pasta | 0.31 mg | 24% |
| 490 | English muffin, multigrain (also granola), toasted | Baked Products | 0.31 mg | 24% |
| 491 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 0.30 mg | 23% |
| 492 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 0.30 mg | 23% |
| 493 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% |
| 494 | Bread, cheese | Baked Products | 0.30 mg | 23% |
| 495 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% |
| 496 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 0.30 mg | 23% |
| 497 | Meatless, luncheon slices | Legumes and Legume Products | 0.30 mg | 23% |
| 498 | Cake, pound, commercial, fat free | Baked Products | 0.30 mg | 23% |
| 499 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.30 mg | 23% |
| 500 | Cake, sponge, homemade | Baked Products | 0.30 mg | 23% |
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