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 851–900 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 851 | Cracker, rusk toast | Baked Products | 0.40 mg | 31% | CNF |
| 852 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 0.40 mg | 31% | CNF |
| 853 | Spices, thyme, dried | Spices and Herbs | 0.40 mg | 31% | CNF |
| 854 | Bread, raisin, enriched | Baked Products | 0.40 mg | 31% | USDA_SR |
| 855 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 0.40 mg | 31% | USDA_SR |
| 856 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 0.40 mg | 31% | CNF |
| 857 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.40 mg | 31% | CNF |
| 858 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 0.40 mg | 31% | USDA_SR |
| 859 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.40 mg | 31% | USDA_SR |
| 860 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.40 mg | 31% | USDA_SR |
| 861 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 0.40 mg | 30% | USDA_SR |
| 862 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 0.40 mg | 30% | CNF |
| 863 | Bagels, whole grain white | Baked Products | 0.40 mg | 30% | USDA_SR |
| 864 | Bread, protein (includes gluten) | Baked Products | 0.39 mg | 30% | USDA_SR |
| 865 | Bread, protein (includes gluten) | Baked Products | 0.39 mg | 30% | CNF |
| 866 | Syrups, malt | Sweets | 0.39 mg | 30% | USDA_SR |
| 867 | Sweets, syrups, malt | Sweets | 0.39 mg | 30% | CNF |
| 868 | Eggs, Grade A, Large, egg white | Dairy and Egg Products | 0.39 mg | 30% | USDA_FF |
| 869 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 0.39 mg | 30% | USDA_SR |
| 870 | Bread, raisin, enriched, toasted | Baked Products | 0.39 mg | 30% | USDA_SR |
| 871 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.39 mg | 30% | USDA_SR |
| 872 | Cheese, monterey | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 873 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 874 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 875 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 876 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 877 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 0.39 mg | 30% | CNF |
| 878 | Cheese, monterey | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 879 | Cheese, edam | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 880 | Bread, protein, (includes gluten), toasted | Baked Products | 0.39 mg | 30% | USDA_SR |
| 881 | Bread, protein (includes gluten), toasted | Baked Products | 0.39 mg | 30% | CNF |
| 882 | Cheese, edam | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 883 | Egg, whole, cooked, poached | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 884 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 0.39 mg | 30% | USDA_SR |
| 885 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 0.39 mg | 30% | USDA_SR |
| 886 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 0.39 mg | 30% | USDA_SR |
| 887 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 888 | Egg, whole, cooked, omelet | Dairy and Egg Products | 0.39 mg | 30% | USDA_SR |
| 889 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 890 | Egg substitute, liquid, fat free | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 891 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.39 mg | 30% | CNF |
| 892 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 0.39 mg | 30% | CNF |
| 893 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.39 mg | 30% | CNF |
| 894 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.38 mg | 29% | USDA_SR |
| 895 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 0.38 mg | 29% | USDA_SR |
| 896 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% | USDA_SR |
| 897 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 898 | Bread, white, homemade with 2% milk | Baked Products | 0.38 mg | 29% | CNF |
| 899 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% | CNF |
| 900 | Bread, wheat, toasted | Baked Products | 0.38 mg | 29% | USDA_SR |
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