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 601–650 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 0.48 mg | 37% | USDA_SR |
| 602 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.48 mg | 37% | USDA_SR |
| 603 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 0.48 mg | 37% | USDA_SR |
| 604 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.48 mg | 37% | USDA_SR |
| 605 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.48 mg | 37% | USDA_SR |
| 606 | Peanut flour, defatted, salted | Legumes and Legume Products | 0.48 mg | 37% | CNF |
| 607 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 0.48 mg | 37% | CNF |
| 608 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 0.48 mg | 37% | USDA_SR |
| 609 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.47 mg | 37% | USDA_SR |
| 610 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 0.47 mg | 37% | CNF |
| 611 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.47 mg | 37% | CNF |
| 612 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.47 mg | 36% | USDA_SR |
| 613 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 0.47 mg | 36% | USDA_SR |
| 614 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.47 mg | 36% | CNF |
| 615 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 0.47 mg | 36% | CNF |
| 616 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 0.47 mg | 36% | USDA_SR |
| 617 | Thyme, fresh | Spices and Herbs | 0.47 mg | 36% | USDA_SR |
| 618 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 0.47 mg | 36% | USDA_SR |
| 619 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 0.47 mg | 36% | USDA_SR |
| 620 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.47 mg | 36% | CNF |
| 621 | Spices, thyme, fresh | Spices and Herbs | 0.47 mg | 36% | CNF |
| 622 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 0.47 mg | 36% | USDA_SR |
| 623 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 0.47 mg | 36% | CNF |
| 624 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 0.47 mg | 36% | CNF |
| 625 | Cracker, meal | Baked Products | 0.47 mg | 36% | USDA_SR |
| 626 | Cracker meal | Baked Products | 0.47 mg | 36% | CNF |
| 627 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.47 mg | 36% | USDA_FF |
| 628 | Eggs, Grade A, Large, egg yolk | Dairy and Egg Products | 0.47 mg | 36% | USDA_FF |
| 629 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 0.47 mg | 36% | CNF |
| 630 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 0.47 mg | 36% | USDA_SR |
| 631 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 0.47 mg | 36% | USDA_SR |
| 632 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% | USDA_SR |
| 633 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 0.47 mg | 36% | CNF |
| 634 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% | CNF |
| 635 | Mushroom, portabella | Vegetables and Vegetable Products | 0.47 mg | 36% | USDA_FF |
| 636 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 0.46 mg | 36% | USDA_SR |
| 637 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 0.46 mg | 36% | USDA_SR |
| 638 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.46 mg | 36% | USDA_SR |
| 639 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 0.46 mg | 36% | USDA_SR |
| 640 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.46 mg | 36% | CNF |
| 641 | Carob flour | Legumes and Legume Products | 0.46 mg | 35% | USDA_SR |
| 642 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.46 mg | 35% | CNF |
| 643 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 0.46 mg | 35% | USDA_SR |
| 644 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 0.46 mg | 35% | USDA_SR |
| 645 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 0.46 mg | 35% | CNF |
| 646 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 0.46 mg | 35% | CNF |
| 647 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 0.46 mg | 35% | USDA_SR |
| 648 | Egg, whole, raw, fresh | Dairy and Egg Products | 0.46 mg | 35% | USDA_SR |
| 649 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 0.46 mg | 35% | USDA_SR |
| 650 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.46 mg | 35% | CNF |
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