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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 0.28 mg | 21% |
| 602 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 21% |
| 603 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 604 | Snacks, tortilla chips, nacho, light | Snacks | 0.27 mg | 21% |
| 605 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.27 mg | 21% |
| 606 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 607 | Cracker, melba toast, plain, unsalted | Baked Products | 0.27 mg | 21% |
| 608 | Cracker, melba toast, plain | Baked Products | 0.27 mg | 21% |
| 609 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 0.27 mg | 21% |
| 610 | Pancake, blueberry, homemade | Baked Products | 0.27 mg | 21% |
| 611 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.27 mg | 21% |
| 612 | Croutons, plain | Baked Products | 0.27 mg | 21% |
| 613 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 0.27 mg | 21% |
| 614 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 0.27 mg | 21% |
| 615 | Cracker, matzo, whole-wheat | Baked Products | 0.27 mg | 21% |
| 616 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 0.27 mg | 21% |
| 617 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.27 mg | 21% |
| 618 | Roll, dinner, rye | Baked Products | 0.27 mg | 21% |
| 619 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 0.27 mg | 21% |
| 620 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 0.27 mg | 21% |
| 621 | Cereal, millet, puffed | Breakfast cereals | 0.27 mg | 21% |
| 622 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.27 mg | 21% |
| 623 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 624 | Grains, teff, uncooked | Cereals, Grains and Pasta | 0.27 mg | 21% |
| 625 | Lentils, flour | Legumes and Legume Products | 0.27 mg | 21% |
| 626 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 0.27 mg | 21% |
| 627 | Candies, sugar-coated almonds | Sweets | 0.27 mg | 21% |
| 628 | Cake, Boston cream pie, commercial | Baked Products | 0.27 mg | 21% |
| 629 | Cracker, 7 grain | Baked Products | 0.27 mg | 21% |
| 630 | Seeds, sesame flour, low fat | Nuts and Seeds | 0.27 mg | 21% |
| 631 | Cake, sponge, commercial | Baked Products | 0.27 mg | 21% |
| 632 | Cracker, barge pilot biscuit | Baked Products | 0.27 mg | 21% |
| 633 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.27 mg | 21% |
| 634 | Spices, saffron | Spices and Herbs | 0.27 mg | 21% |
| 635 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 0.27 mg | 21% |
| 636 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 637 | Cake mix, angel food, dry, unprepared | Baked Products | 0.27 mg | 21% |
| 638 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 0.27 mg | 21% |
| 639 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 0.27 mg | 20% |
| 640 | Cookie, chocolate wafer | Baked Products | 0.27 mg | 20% |
| 641 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 20% |
| 642 | Candies, dark chocolate coated coffee beans | Sweets | 0.27 mg | 20% |
| 643 | Peppermint, fresh | Spices and Herbs | 0.27 mg | 20% |
| 644 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 0.27 mg | 20% |
| 645 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.27 mg | 20% |
| 646 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 20% |
| 647 | Cheese, cream, fat free | Dairy and Egg Products | 0.27 mg | 20% |
| 648 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 0.27 mg | 20% |
| 649 | Cookie, molasses | Baked Products | 0.26 mg | 20% |
| 650 | Cookie, peanut butter sandwich | Baked Products | 0.26 mg | 20% |
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