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 6051–6100 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6051 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 6052 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 6053 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 6054 | Oheloberry, raw | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 6055 | Fig, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 6056 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.04 mg | 3% | CNF |
| 6057 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.04 mg | 3% | CNF |
| 6058 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.04 mg | 3% | CNF |
| 6059 | Milk, fluid, human (breast milk), mature | Dairy and Egg Products | 0.04 mg | 3% | CNF |
| 6060 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 0.04 mg | 3% | USDA_SR |
| 6061 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 6062 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 6063 | Peaches, spiced, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.04 mg | 3% | USDA_SR |
| 6064 | Tomatillos, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | USDA_SR |
| 6065 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.04 mg | 3% | CNF |
| 6066 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.04 mg | 3% | CNF |
| 6067 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 0.04 mg | 3% | CNF |
| 6068 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 6069 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 6070 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 0.04 mg | 3% | CNF |
| 6071 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 6072 | Tomatillo, raw | Vegetables and Vegetable Products | 0.04 mg | 3% | CNF |
| 6073 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 6074 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.04 mg | 3% | CNF |
| 6075 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 0.03 mg | 3% | USDA_SR |
| 6076 | Butter, without salt | Dairy and Egg Products | 0.03 mg | 3% | USDA_SR |
| 6077 | Butter, salted | Dairy and Egg Products | 0.03 mg | 3% | USDA_SR |
| 6078 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 0.03 mg | 3% | USDA_SR |
| 6079 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 0.03 mg | 3% | USDA_SR |
| 6080 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 0.03 mg | 3% | USDA_SR |
| 6081 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 3% | USDA_SR |
| 6082 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 0.03 mg | 3% | USDA_SR |
| 6083 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.03 mg | 3% | USDA_SR |
| 6084 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.03 mg | 3% | USDA_SR |
| 6085 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.03 mg | 3% | USDA_SR |
| 6086 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.03 mg | 3% | USDA_SR |
| 6087 | Ginger root, raw | Vegetables and Vegetable Products | 0.03 mg | 3% | USDA_SR |
| 6088 | Loganberries, frozen | Fruits and Fruit Juices | 0.03 mg | 3% | USDA_SR |
| 6089 | Oat bran, cooked | Cereal Grains and Pasta | 0.03 mg | 3% | USDA_SR |
| 6090 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.03 mg | 3% | USDA_SR |
| 6091 | Pie fillings, blueberry, canned | Sweets | 0.03 mg | 3% | USDA_SR |
| 6092 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.03 mg | 3% | CNF |
| 6093 | Sweets, pie fillings, blueberry, canned | Sweets | 0.03 mg | 3% | CNF |
| 6094 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.03 mg | 3% | CNF |
| 6095 | Tofu, silken, extra firm | Legumes and Legume Products | 0.03 mg | 3% | CNF |
| 6096 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.03 mg | 3% | CNF |
| 6097 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.03 mg | 3% | CNF |
| 6098 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.03 mg | 3% | CNF |
| 6099 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.03 mg | 3% | CNF |
| 6100 | Ginger root, raw | Vegetables and Vegetable Products | 0.03 mg | 3% | CNF |
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