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 801–850 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 0.41 mg | 32% | USDA_SR |
| 802 | Blueberry, wild, raw | Fruits and fruit juices | 0.41 mg | 32% | CNF |
| 803 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.41 mg | 31% | USDA_FF |
| 804 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.41 mg | 31% | CNF |
| 805 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.41 mg | 31% | USDA_SR |
| 806 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 0.41 mg | 31% | CNF |
| 807 | Ice cream cones, sugar, rolled-type | Baked Products | 0.41 mg | 31% | USDA_SR |
| 808 | Dulce de Leche | Dairy and Egg Products | 0.41 mg | 31% | USDA_SR |
| 809 | Dulce de leche (caramelized milk) | Sweets | 0.41 mg | 31% | CNF |
| 810 | Ice cream cone, sugar, rolled-type | Baked Products | 0.41 mg | 31% | CNF |
| 811 | Bread, stuffing, dry mix | Baked Products | 0.40 mg | 31% | USDA_SR |
| 812 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 0.40 mg | 31% | USDA_SR |
| 813 | Cookies, oatmeal, reduced fat | Baked Products | 0.40 mg | 31% | USDA_SR |
| 814 | Bread stuffing, dry mix, unprepared | Baked Products | 0.40 mg | 31% | CNF |
| 815 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 0.40 mg | 31% | CNF |
| 816 | Bread, crumbs, dry, grated, plain | Baked Products | 0.40 mg | 31% | USDA_SR |
| 817 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 0.40 mg | 31% | USDA_SR |
| 818 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 0.40 mg | 31% | USDA_SR |
| 819 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 0.40 mg | 31% | USDA_SR |
| 820 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 0.40 mg | 31% | CNF |
| 821 | Bread crumbs, dry, grated, plain | Baked Products | 0.40 mg | 31% | CNF |
| 822 | Sausage, meatless | Legumes and Legume Products | 0.40 mg | 31% | USDA_SR |
| 823 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.40 mg | 31% | USDA_SR |
| 824 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.40 mg | 31% | USDA_SR |
| 825 | Meatless, sausage | Legumes and Legume Products | 0.40 mg | 31% | CNF |
| 826 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.40 mg | 31% | CNF |
| 827 | Cookies, chocolate, made with rice cereal | Baked Products | 0.40 mg | 31% | USDA_SR |
| 828 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 829 | Vitasoy USA Organic Nasoya, Tofu Plus Firm | Legumes and Legume Products | 0.40 mg | 31% | USDA_SR |
| 830 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 0.40 mg | 31% | USDA_SR |
| 831 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.40 mg | 31% | USDA_SR |
| 832 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 0.40 mg | 31% | USDA_SR |
| 833 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 0.40 mg | 31% | USDA_SR |
| 834 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.40 mg | 31% | USDA_SR |
| 835 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.40 mg | 31% | USDA_SR |
| 836 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 0.40 mg | 31% | USDA_SR |
| 837 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.40 mg | 31% | USDA_SR |
| 838 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.40 mg | 31% | USDA_SR |
| 839 | Grains, quinoa, flour | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 840 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 841 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 842 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 843 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 844 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.40 mg | 31% | CNF |
| 845 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 31% | CNF |
| 846 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 31% | CNF |
| 847 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.40 mg | 31% | CNF |
| 848 | Crackers, rusk toast | Baked Products | 0.40 mg | 31% | USDA_SR |
| 849 | Spices, thyme, dried | Spices and Herbs | 0.40 mg | 31% | USDA_SR |
| 850 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 0.40 mg | 31% | USDA_SR |
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