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 901–950 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 0.38 mg | 29% | USDA_SR |
| 902 | Cheese, blue | Dairy and Egg Products | 0.38 mg | 29% | USDA_SR |
| 903 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.38 mg | 29% | USDA_SR |
| 904 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.38 mg | 29% | USDA_SR |
| 905 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 906 | Cheese, blue | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 907 | French toast, frozen, ready-to-heat | Baked Products | 0.38 mg | 29% | USDA_SR |
| 908 | French toast, frozen, ready to heat | Baked Products | 0.38 mg | 29% | CNF |
| 909 | Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry | Baked Products | 0.38 mg | 29% | USDA_SR |
| 910 | Cheese, goat, soft type | Dairy and Egg Products | 0.38 mg | 29% | USDA_SR |
| 911 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 0.38 mg | 29% | USDA_SR |
| 912 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% | USDA_SR |
| 913 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 0.38 mg | 29% | USDA_SR |
| 914 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 0.38 mg | 29% | USDA_SR |
| 915 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.38 mg | 29% | USDA_SR |
| 916 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 0.38 mg | 29% | USDA_SR |
| 917 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% | CNF |
| 918 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 0.38 mg | 29% | CNF |
| 919 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 0.38 mg | 29% | CNF |
| 920 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.38 mg | 29% | CNF |
| 921 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.38 mg | 29% | CNF |
| 922 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 923 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% | USDA_SR |
| 924 | Bread, wheat germ, toasted | Baked Products | 0.38 mg | 29% | CNF |
| 925 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% | CNF |
| 926 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 0.38 mg | 29% | USDA_SR |
| 927 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.38 mg | 29% | CNF |
| 928 | Cheese, processed product, mozzarella, slices | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 929 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 930 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 0.38 mg | 29% | USDA_SR |
| 931 | Snacks, CLIF BAR, mixed flavors | Snacks | 0.38 mg | 29% | USDA_SR |
| 932 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 0.38 mg | 29% | USDA_SR |
| 933 | Cheese, colby | Dairy and Egg Products | 0.38 mg | 29% | USDA_SR |
| 934 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 0.38 mg | 29% | USDA_SR |
| 935 | Snacks, Clif bar, all flavours | Snacks | 0.38 mg | 29% | CNF |
| 936 | Bread, wheat germ | Baked Products | 0.38 mg | 29% | CNF |
| 937 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 938 | Cheese, colby | Dairy and Egg Products | 0.38 mg | 29% | CNF |
| 939 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.37 mg | 29% | USDA_SR |
| 940 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.37 mg | 29% | CNF |
| 941 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 0.37 mg | 29% | USDA_SR |
| 942 | Bread, made with milk, commercial, toasted | Baked Products | 0.37 mg | 29% | CNF |
| 943 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 0.37 mg | 29% | CNF |
| 944 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 0.37 mg | 29% | USDA_SR |
| 945 | Nuts, beechnuts, dried | Nut and Seed Products | 0.37 mg | 29% | USDA_SR |
| 946 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 0.37 mg | 29% | CNF |
| 947 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.37 mg | 29% | CNF |
| 948 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.37 mg | 29% | CNF |
| 949 | Bread, white, commercial, toasted | Baked Products | 0.37 mg | 29% | CNF |
| 950 | Nuts, beechnuts, dried | Nuts and Seeds | 0.37 mg | 29% | CNF |
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