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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 0.23 mg | 17% |
| 802 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 0.23 mg | 17% |
| 803 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 0.22 mg | 17% |
| 804 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 0.22 mg | 17% |
| 805 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 0.22 mg | 17% |
| 806 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 807 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 0.22 mg | 17% |
| 808 | Cracker, rye, wafers, seasoned | Baked Products | 0.22 mg | 17% |
| 809 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 0.22 mg | 17% |
| 810 | Milk shake, chocolate, thick | Beverages | 0.22 mg | 17% |
| 811 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 0.22 mg | 17% |
| 812 | Seaweed, agar, dried | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 813 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 0.22 mg | 17% |
| 814 | Beans, french, mature seeds, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 815 | Beet greens, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 816 | Lupins, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 817 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.22 mg | 17% |
| 818 | Candies, Reese's Pieces | Sweets | 0.22 mg | 17% |
| 819 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 0.22 mg | 17% |
| 820 | Beans, adzuki, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 821 | Spices, cloves, ground | Spices and Herbs | 0.22 mg | 17% |
| 822 | Cookie, shortbread, pecan, commercial | Baked Products | 0.22 mg | 17% |
| 823 | Lotus root, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 824 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 0.22 mg | 17% |
| 825 | Grains, oat bran, dry | Cereals, Grains and Pasta | 0.22 mg | 17% |
| 826 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 827 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.22 mg | 17% |
| 828 | Beans, kidney, light red, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 829 | Bread, multigrain, toasted | Baked Products | 0.22 mg | 17% |
| 830 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.22 mg | 17% |
| 831 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 0.22 mg | 17% |
| 832 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 0.22 mg | 17% |
| 833 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 0.22 mg | 17% |
| 834 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 0.22 mg | 17% |
| 835 | Cookie, fig bar | Baked Products | 0.22 mg | 17% |
| 836 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.22 mg | 17% |
| 837 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 17% |
| 838 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 839 | Pie, vanilla cream, homemade | Baked Products | 0.22 mg | 17% |
| 840 | Sweet roll, cheese | Baked Products | 0.22 mg | 17% |
| 841 | Cream, sour, light | Dairy and Egg Products | 0.22 mg | 17% |
| 842 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.21 mg | 17% |
| 843 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.21 mg | 17% |
| 844 | Beans, kidney, dark red, raw | Legumes and Legume Products | 0.21 mg | 17% |
| 845 | Peas, split, raw | Legumes and Legume Products | 0.21 mg | 17% |
| 846 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.21 mg | 17% |
| 847 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.21 mg | 17% |
| 848 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.21 mg | 16% |
| 849 | Candies, M&M's, plain chocolate candies | Sweets | 0.21 mg | 16% |
| 850 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.21 mg | 16% |
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