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 5401–5450 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5402 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5403 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5404 | Pomegranate, raw | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5405 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5406 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5407 | Avocado, raw, florida | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5408 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 0.05 mg | 4% | CNF |
| 5409 | Salad dressing, french, commercial, regular | Fats and Oils | 0.05 mg | 4% | CNF |
| 5410 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.05 mg | 4% | USDA_SR |
| 5411 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.05 mg | 4% | USDA_SR |
| 5412 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 5413 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 5414 | Hummus, home prepared | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 5415 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 0.05 mg | 4% | USDA_SR |
| 5416 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 0.05 mg | 4% | USDA_SR |
| 5417 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 0.05 mg | 4% | USDA_SR |
| 5418 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.05 mg | 4% | USDA_SR |
| 5419 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.05 mg | 4% | USDA_SR |
| 5420 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5421 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5422 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 0.05 mg | 4% | USDA_SR |
| 5423 | CRACKER BARREL, coleslaw | Restaurant Foods | 0.05 mg | 4% | USDA_SR |
| 5424 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 0.05 mg | 4% | USDA_SR |
| 5425 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5426 | Pie crust, refrigerated, regular, unbaked | Baked Products | 0.05 mg | 4% | USDA_SR |
| 5427 | Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla | Sweets | 0.05 mg | 4% | CNF |
| 5428 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.05 mg | 4% | CNF |
| 5429 | Tomato, crushed, canned | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5430 | Sweets, molasses, blackstrap | Sweets | 0.05 mg | 4% | CNF |
| 5431 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 5432 | Hummus, homemade | Legumes and Legume Products | 0.05 mg | 4% | CNF |
| 5433 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.05 mg | 4% | CNF |
| 5434 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.05 mg | 4% | CNF |
| 5435 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 4% | CNF |
| 5436 | Plantain, cooked | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5437 | Blueberry, frozen, sweetened | Fruits and fruit juices | 0.05 mg | 4% | CNF |
| 5438 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 0.05 mg | 4% | CNF |
| 5439 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 0.05 mg | 4% | CNF |
| 5440 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 0.05 mg | 4% | CNF |
| 5441 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.05 mg | 4% | CNF |
| 5442 | Oranges, raw, navels | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_FF |
| 5443 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_FF |
| 5444 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.05 mg | 4% | USDA_SR |
| 5445 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5446 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 0.05 mg | 4% | USDA_SR |
| 5447 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5448 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 4% | USDA_SR |
| 5449 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
| 5450 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.05 mg | 4% | USDA_SR |
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