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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.20 mg | 16% |
| 902 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 0.20 mg | 16% |
| 903 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 0.20 mg | 16% |
| 904 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 0.20 mg | 16% |
| 905 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.20 mg | 16% |
| 906 | Cake, angel food, dry mix, prepared | Baked Products | 0.20 mg | 16% |
| 907 | Beans, lima, dry, large, raw | Legumes and Legume Products | 0.20 mg | 16% |
| 908 | Pie, pumpkin, homemade | Baked Products | 0.20 mg | 15% |
| 909 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.20 mg | 15% |
| 910 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.20 mg | 15% |
| 911 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 0.20 mg | 15% |
| 912 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 0.20 mg | 15% |
| 913 | Indian, bread, chapati or roti, plain | Baked Products | 0.20 mg | 15% |
| 914 | Snacks, potato chips, sour cream and onion | Snacks | 0.20 mg | 15% |
| 915 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 0.20 mg | 15% |
| 916 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.20 mg | 15% |
| 917 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 0.20 mg | 15% |
| 918 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 0.20 mg | 15% |
| 919 | Spices, curry powder | Spices and Herbs | 0.20 mg | 15% |
| 920 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 0.20 mg | 15% |
| 921 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.20 mg | 15% |
| 922 | Grains, amaranth, raw | Cereals, Grains and Pasta | 0.20 mg | 15% |
| 923 | Fast foods, pizza, cheese, thick crust | Fast Foods | 0.20 mg | 15% |
| 924 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 0.20 mg | 15% |
| 925 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 0.20 mg | 15% |
| 926 | Malted milk, chocolate flavour, powder | Beverages | 0.20 mg | 15% |
| 927 | Durian, raw or frozen | Fruits and fruit juices | 0.20 mg | 15% |
| 928 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% |
| 929 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% |
| 930 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% |
| 931 | Bread, banana, homemade, made with margarine | Baked Products | 0.20 mg | 15% |
| 932 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 0.20 mg | 15% |
| 933 | Instant breakfast, powder, chocolate | Beverages | 0.20 mg | 15% |
| 934 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.20 mg | 15% |
| 935 | Cracker, wheat, low fat | Baked Products | 0.20 mg | 15% |
| 936 | Bread, multigrain, commercial | Baked Products | 0.20 mg | 15% |
| 937 | Bread, multigrain, commercial, reduced sodium | Baked Products | 0.20 mg | 15% |
| 938 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 0.20 mg | 15% |
| 939 | Snacks, trail mix, regular | Snacks | 0.20 mg | 15% |
| 940 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.20 mg | 15% |
| 941 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.20 mg | 15% |
| 942 | Snacks, trail mix, regular, unsalted | Snacks | 0.20 mg | 15% |
| 943 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.20 mg | 15% |
| 944 | Burrito, bean and cheese, microwaved | Mixed Dishes | 0.20 mg | 15% |
| 945 | Peanuts, all types, dry roasted | Legumes and Legume Products | 0.20 mg | 15% |
| 946 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 0.20 mg | 15% |
| 947 | Cheese fondue | Dairy and Egg Products | 0.20 mg | 15% |
| 948 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 0.20 mg | 15% |
| 949 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 0.20 mg | 15% |
| 950 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 0.20 mg | 15% |
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