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 551–600 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 22% |
| 552 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 0.29 mg | 22% |
| 553 | Cracker, rye, wafers, plain | Baked Products | 0.29 mg | 22% |
| 554 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 0.29 mg | 22% |
| 555 | Bread, white, commercial, with added fibre | Baked Products | 0.29 mg | 22% |
| 556 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.29 mg | 22% |
| 557 | Bread, rye, toasted | Baked Products | 0.29 mg | 22% |
| 558 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.29 mg | 22% |
| 559 | Seeds, sesame flour, high-fat | Nuts and Seeds | 0.29 mg | 22% |
| 560 | English muffin, wheat, toasted | Baked Products | 0.29 mg | 22% |
| 561 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 0.28 mg | 22% |
| 562 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 0.28 mg | 22% |
| 563 | Soybeans, dry, boiled | Legumes and Legume Products | 0.28 mg | 22% |
| 564 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.28 mg | 22% |
| 565 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 566 | Grains, barley, dry | Cereals, Grains and Pasta | 0.28 mg | 22% |
| 567 | Spices, dill seed | Spices and Herbs | 0.28 mg | 22% |
| 568 | Spices, dill weed, dried | Spices and Herbs | 0.28 mg | 22% |
| 569 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.28 mg | 22% |
| 570 | Grains, rice bran, crude | Cereals, Grains and Pasta | 0.28 mg | 22% |
| 571 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 0.28 mg | 22% |
| 572 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.28 mg | 22% |
| 573 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.28 mg | 22% |
| 574 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.28 mg | 22% |
| 575 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 576 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.28 mg | 22% |
| 577 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 0.28 mg | 22% |
| 578 | Pancake, plain, homemade | Baked Products | 0.28 mg | 22% |
| 579 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 0.28 mg | 22% |
| 580 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 0.28 mg | 22% |
| 581 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 0.28 mg | 22% |
| 582 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 0.28 mg | 22% |
| 583 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 0.28 mg | 22% |
| 584 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 585 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% |
| 586 | Soy flour, low fat | Legumes and Legume Products | 0.28 mg | 22% |
| 587 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 0.28 mg | 22% |
| 588 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 0.28 mg | 22% |
| 589 | Snacks, tortilla chips, unsalted, low fat | Snacks | 0.28 mg | 22% |
| 590 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 0.28 mg | 22% |
| 591 | English muffin, plain (also sourdough), toasted | Baked Products | 0.28 mg | 22% |
| 592 | Fast foods, hot dog, plain | Fast Foods | 0.28 mg | 22% |
| 593 | Fast foods, mexican, burrito with beans | Fast Foods | 0.28 mg | 22% |
| 594 | Cracker, multigrain | Baked Products | 0.28 mg | 22% |
| 595 | Muffin, chocolate chip, commercial | Baked Products | 0.28 mg | 21% |
| 596 | Cheese, gruyere | Dairy and Egg Products | 0.28 mg | 21% |
| 597 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 0.28 mg | 21% |
| 598 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.28 mg | 21% |
| 599 | Pie crust, standard type, homemade, baked | Baked Products | 0.28 mg | 21% |
| 600 | Bagel, cinnamon-raisin | Baked Products | 0.28 mg | 21% |
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