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 701–750 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Grains, rye flour, dark | Cereals, Grains and Pasta | 0.25 mg | 19% |
| 702 | Grains, rye | Cereals, Grains and Pasta | 0.25 mg | 19% |
| 703 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 704 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 0.25 mg | 19% |
| 705 | Candies, truffles, homemade | Sweets | 0.25 mg | 19% |
| 706 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 707 | English muffin, plain (also sourdough) | Baked Products | 0.25 mg | 19% |
| 708 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 709 | Muffin, wheat bran, dry mix, prepared | Baked Products | 0.25 mg | 19% |
| 710 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 0.25 mg | 19% |
| 711 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 0.25 mg | 19% |
| 712 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.25 mg | 19% |
| 713 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 0.25 mg | 19% |
| 714 | Meatless, chicken | Legumes and Legume Products | 0.25 mg | 19% |
| 715 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.25 mg | 19% |
| 716 | Bread pudding, with raisins, homemade | Baked Products | 0.25 mg | 19% |
| 717 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 0.25 mg | 19% |
| 718 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 0.25 mg | 19% |
| 719 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 0.25 mg | 19% |
| 720 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 0.25 mg | 19% |
| 721 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.25 mg | 19% |
| 722 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 0.24 mg | 19% |
| 723 | Milk shake (fast food), chocolate | Beverages | 0.24 mg | 19% |
| 724 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 0.24 mg | 19% |
| 725 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 0.24 mg | 19% |
| 726 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 727 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 0.24 mg | 19% |
| 728 | Cracker, standard snack-type, with whole-wheat | Baked Products | 0.24 mg | 19% |
| 729 | Cheese sauce, homemade | Dairy and Egg Products | 0.24 mg | 19% |
| 730 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 0.24 mg | 19% |
| 731 | Cookie, vanilla sandwich with cream filling | Baked Products | 0.24 mg | 19% |
| 732 | Malted milk, natural flavour, powder, with whole milk | Beverages | 0.24 mg | 19% |
| 733 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 734 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.24 mg | 19% |
| 735 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.24 mg | 19% |
| 736 | Muffin, carrot, commercial | Baked Products | 0.24 mg | 19% |
| 737 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.24 mg | 19% |
| 738 | Sweets, cocoa, powder, unsweetened | Sweets | 0.24 mg | 19% |
| 739 | Croissant, butter, commercial | Baked Products | 0.24 mg | 19% |
| 740 | Snacks, popcorn, cheese flavour | Snacks | 0.24 mg | 19% |
| 741 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.24 mg | 18% |
| 742 | Cheese, port-salut | Dairy and Egg Products | 0.24 mg | 18% |
| 743 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.24 mg | 18% |
| 744 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.24 mg | 18% |
| 745 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 0.24 mg | 18% |
| 746 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.24 mg | 18% |
| 747 | Dessert, egg custard, baked, homemade | Sweets | 0.24 mg | 18% |
| 748 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 0.24 mg | 18% |
| 749 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.24 mg | 18% |
| 750 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.24 mg | 18% |
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