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 501–550 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.56 mg | 43% | USDA_SR |
| 502 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 0.56 mg | 43% | USDA_SR |
| 503 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.56 mg | 43% | CNF |
| 504 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.56 mg | 43% | USDA_SR |
| 505 | Bread, sticks, plain | Baked Products | 0.55 mg | 43% | USDA_SR |
| 506 | Bread stick, plain | Baked Products | 0.55 mg | 43% | CNF |
| 507 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 0.55 mg | 42% | USDA_SR |
| 508 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.55 mg | 42% | USDA_SR |
| 509 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 0.55 mg | 42% | CNF |
| 510 | Tart, breakfast, low fat | Baked Products | 0.55 mg | 42% | USDA_SR |
| 511 | Breakfast tart, low fat | Baked Products | 0.55 mg | 42% | CNF |
| 512 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.55 mg | 42% | USDA_SR |
| 513 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.55 mg | 42% | CNF |
| 514 | Crackers, cheese, whole grain | Baked Products | 0.55 mg | 42% | USDA_SR |
| 515 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 0.55 mg | 42% | USDA_SR |
| 516 | Cracker, cheese, whole-grain | Baked Products | 0.55 mg | 42% | CNF |
| 517 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 0.54 mg | 42% | USDA_SR |
| 518 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 0.54 mg | 42% | USDA_SR |
| 519 | Sourdock (sorrel), native, young leaves | Vegetables and Vegetable Products | 0.54 mg | 42% | CNF |
| 520 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.54 mg | 41% | USDA_SR |
| 521 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 0.53 mg | 41% | USDA_SR |
| 522 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 0.53 mg | 41% | USDA_SR |
| 523 | Egg, yolk, raw, fresh | Dairy and Egg Products | 0.53 mg | 41% | USDA_SR |
| 524 | Spices, oregano, dried | Spices and Herbs | 0.53 mg | 41% | USDA_SR |
| 525 | Spices, oregano, ground | Spices and Herbs | 0.53 mg | 41% | CNF |
| 526 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 0.53 mg | 40% | USDA_SR |
| 527 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 0.52 mg | 40% | USDA_SR |
| 528 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.52 mg | 40% | USDA_SR |
| 529 | Fast foods, egg, scrambled | Fast Foods | 0.52 mg | 40% | USDA_SR |
| 530 | Cheese, brie | Dairy and Egg Products | 0.52 mg | 40% | USDA_SR |
| 531 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 0.52 mg | 40% | CNF |
| 532 | Fast foods, egg, scrambled | Fast Foods | 0.52 mg | 40% | CNF |
| 533 | Cheese, brie | Dairy and Egg Products | 0.52 mg | 40% | CNF |
| 534 | Rolls, dinner, egg | Baked Products | 0.52 mg | 40% | USDA_SR |
| 535 | Roll, dinner, egg | Baked Products | 0.52 mg | 40% | CNF |
| 536 | Mushroom, crimini | Vegetables and Vegetable Products | 0.52 mg | 40% | USDA_FF |
| 537 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 0.51 mg | 39% | USDA_SR |
| 538 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 0.51 mg | 39% | CNF |
| 539 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.51 mg | 39% | USDA_SR |
| 540 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.51 mg | 39% | USDA_SR |
| 541 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 0.51 mg | 39% | USDA_SR |
| 542 | Indian, bread, naan | Baked Products | 0.51 mg | 39% | CNF |
| 543 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 0.51 mg | 39% | CNF |
| 544 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.51 mg | 39% | CNF |
| 545 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 39% | USDA_SR |
| 546 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.51 mg | 39% | USDA_SR |
| 547 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 39% | CNF |
| 548 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 0.51 mg | 39% | USDA_FF |
| 549 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.51 mg | 39% | USDA_SR |
| 550 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 0.51 mg | 39% | USDA_SR |
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