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 51–100 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 1.59 mg | 122% |
| 52 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 1.58 mg | 121% |
| 53 | Sweets, butter, maple | Sweets | 1.58 mg | 121% |
| 54 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 1.55 mg | 119% |
| 55 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 1.50 mg | 115% |
| 56 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.50 mg | 115% |
| 57 | Snacks, crisped rice bar, almond | Snacks | 1.50 mg | 115% |
| 58 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 1.48 mg | 113% |
| 59 | Spices, spearmint, dried | Spices and Herbs | 1.42 mg | 109% |
| 60 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 1.40 mg | 108% |
| 61 | Hot chocolate, with aspartame, mix, powder | Beverages | 1.40 mg | 108% |
| 62 | Cheese, gjetost | Dairy and Egg Products | 1.38 mg | 106% |
| 63 | Coffee, instant, decaffeinated, powder | Beverages | 1.36 mg | 105% |
| 64 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 1.35 mg | 104% |
| 65 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 1.34 mg | 103% |
| 66 | Spices, tarragon, dried | Spices and Herbs | 1.34 mg | 103% |
| 67 | Sweets, syrups, maple, bulk | Sweets | 1.27 mg | 98% |
| 68 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.27 mg | 98% |
| 69 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 1.27 mg | 98% |
| 70 | Egg, chicken, yolk, dried | Dairy and Egg Products | 1.26 mg | 97% |
| 71 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 1.23 mg | 95% |
| 72 | Spices, parsley, dried | Spices and Herbs | 1.23 mg | 95% |
| 73 | Spices, paprika | Spices and Herbs | 1.23 mg | 95% |
| 74 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 1.21 mg | 93% |
| 75 | Milk, dry whole | Dairy and Egg Products | 1.21 mg | 93% |
| 76 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 1.21 mg | 93% |
| 77 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% |
| 78 | Spices, basil, dried | Spices and Herbs | 1.20 mg | 92% |
| 79 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% |
| 80 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 1.20 mg | 92% |
| 81 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 1.20 mg | 92% |
| 82 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 1.19 mg | 92% |
| 83 | Soy flour, full-fat, raw | Legumes and Legume Products | 1.16 mg | 89% |
| 84 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 1.14 mg | 88% |
| 85 | Leavening agent, yeast, baker's, compressed | Baked Products | 1.13 mg | 87% |
| 86 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 1.11 mg | 85% |
| 87 | Breakfast bar, corn flake crust with fruit | Baked Products | 1.10 mg | 85% |
| 88 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 1.08 mg | 83% |
| 89 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 1.05 mg | 81% |
| 90 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 1.05 mg | 81% |
| 91 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 1.04 mg | 80% |
| 92 | Beverage, whey protein isolate, powder | Beverages | 0.99 mg | 76% |
| 93 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 0.98 mg | 76% |
| 94 | Tea, instant, unsweetened, powder | Beverages | 0.98 mg | 76% |
| 95 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 0.96 mg | 74% |
| 96 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.96 mg | 74% |
| 97 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 0.95 mg | 73% |
| 98 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 0.95 mg | 73% |
| 99 | Soy flour, full-fat, roasted | Legumes and Legume Products | 0.94 mg | 72% |
| 100 | Spices, chili powder | Spices and Herbs | 0.94 mg | 72% |
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