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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% |
| 502 | Cake, sponge, homemade | Baked Products | 0.30 mg | 23% |
| 503 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% |
| 504 | Bread, 60% whole wheat, commercial | Baked Products | 0.30 mg | 23% |
| 505 | Roll, french | Baked Products | 0.30 mg | 23% |
| 506 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 0.30 mg | 23% |
| 507 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 508 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 0.30 mg | 23% |
| 509 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 0.30 mg | 23% |
| 510 | Peanuts, Valencia, raw | Legumes and Legume Products | 0.30 mg | 23% |
| 511 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 0.30 mg | 23% |
| 512 | Roll, pumpernickel | Baked Products | 0.30 mg | 23% |
| 513 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.30 mg | 23% |
| 514 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 0.30 mg | 23% |
| 515 | Bread, rice bran, gluten free | Baked Products | 0.30 mg | 23% |
| 516 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 517 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 0.30 mg | 23% |
| 518 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 23% |
| 519 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.30 mg | 23% |
| 520 | Cracker, melba toast, wheat | Baked Products | 0.30 mg | 23% |
| 521 | Candies, bars / chips, milk chocolate, plain | Sweets | 0.30 mg | 23% |
| 522 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.30 mg | 23% |
| 523 | Cheese, swiss (emmental) | Dairy and Egg Products | 0.30 mg | 23% |
| 524 | Spices, dill weed, fresh | Spices and Herbs | 0.30 mg | 23% |
| 525 | Cheese souffle | Mixed Dishes | 0.30 mg | 23% |
| 526 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 0.29 mg | 23% |
| 527 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 0.29 mg | 23% |
| 528 | Cheese, cheshire | Dairy and Egg Products | 0.29 mg | 23% |
| 529 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 0.29 mg | 23% |
| 530 | Bread, rice bran, gluten free, toasted | Baked Products | 0.29 mg | 23% |
| 531 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.29 mg | 23% |
| 532 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 0.29 mg | 23% |
| 533 | Cookie, ginger snap | Baked Products | 0.29 mg | 23% |
| 534 | Pancake, buttermilk, homemade | Baked Products | 0.29 mg | 22% |
| 535 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 0.29 mg | 22% |
| 536 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 0.29 mg | 22% |
| 537 | English muffin, wheat | Baked Products | 0.29 mg | 22% |
| 538 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 0.29 mg | 22% |
| 539 | Cracker, matzo, plain | Baked Products | 0.29 mg | 22% |
| 540 | Spices, anise seeds | Spices and Herbs | 0.29 mg | 22% |
| 541 | Spices, celery seed | Spices and Herbs | 0.29 mg | 22% |
| 542 | Spices, coriander seed (cilantro) | Spices and Herbs | 0.29 mg | 22% |
| 543 | Coffee, instant with chicory, powder | Beverages | 0.29 mg | 22% |
| 544 | Snacks, pretzels, soft, unsalted | Snacks | 0.29 mg | 22% |
| 545 | Muffin, blueberry, toaster-type | Baked Products | 0.29 mg | 22% |
| 546 | Snacks, pretzels, soft | Snacks | 0.29 mg | 22% |
| 547 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 0.29 mg | 22% |
| 548 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 0.29 mg | 22% |
| 549 | Grains, millet, dry | Cereals, Grains and Pasta | 0.29 mg | 22% |
| 550 | Roll, dinner, oat bran | Baked Products | 0.29 mg | 22% |
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