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 5301–5350 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5301 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 0.06 mg | 4% | CNF |
| 5302 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.06 mg | 4% | CNF |
| 5303 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.06 mg | 4% | CNF |
| 5304 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 0.06 mg | 4% | CNF |
| 5305 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.06 mg | 4% | CNF |
| 5306 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5307 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5308 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5309 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5310 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5311 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5312 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.06 mg | 4% | CNF |
| 5313 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 0.06 mg | 4% | CNF |
| 5314 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.06 mg | 4% | CNF |
| 5315 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.06 mg | 4% | CNF |
| 5316 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.06 mg | 4% | CNF |
| 5317 | Carrot juice, canned | Vegetables and Vegetable Products | 0.06 mg | 4% | CNF |
| 5318 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.06 mg | 4% | CNF |
| 5319 | Jackfruit, raw | Fruits and fruit juices | 0.06 mg | 4% | CNF |
| 5320 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 5321 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 5322 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 5323 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 0.05 mg | 4% | USDA_SR |
| 5324 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5325 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5326 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 0.05 mg | 4% | USDA_SR |
| 5327 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 0.05 mg | 4% | USDA_SR |
| 5328 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5329 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5330 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 5331 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5332 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 5333 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.05 mg | 4% | CNF |
| 5334 | Granola bar, chewy, chocolate chip | Baked Products | 0.05 mg | 4% | CNF |
| 5335 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 0.05 mg | 4% | CNF |
| 5336 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5337 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5338 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 0.05 mg | 4% | CNF |
| 5339 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 0.05 mg | 4% | CNF |
| 5340 | Potato, mashed, prepared from flakes without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5341 | Pumpkin, canned | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5342 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5343 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5344 | Plantain, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5345 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5346 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 0.05 mg | 4% | CNF |
| 5347 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 4% | CNF |
| 5348 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.05 mg | 4% | CNF |
| 5349 | Taco shells, baked, without added salt | Baked Products | 0.05 mg | 4% | USDA_SR |
| 5350 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
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