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 133 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Spinach, baby | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 52 | Spinach, mature | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 53 | Spinach, mature | Vegetables and Vegetable Products | 0.19 mg | 15% |
| 54 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 0.19 mg | 15% |
| 55 | Buckwheat, whole grain | Cereal Grains and Pasta | 0.18 mg | 14% |
| 56 | Flour, amaranth | Cereal Grains and Pasta | 0.17 mg | 13% |
| 57 | Flour, rye | Cereal Grains and Pasta | 0.17 mg | 13% |
| 58 | Bread, whole-wheat, commercially prepared | Baked Products | 0.17 mg | 13% |
| 59 | Flour, oat, whole grain | Cereal Grains and Pasta | 0.16 mg | 12% |
| 60 | Flour, buckwheat | Cereal Grains and Pasta | 0.16 mg | 12% |
| 61 | Flour, sorghum | Cereal Grains and Pasta | 0.15 mg | 12% |
| 62 | Flour, barley | Cereal Grains and Pasta | 0.15 mg | 11% |
| 63 | Flour, spelt, whole grain | Cereal Grains and Pasta | 0.14 mg | 11% |
| 64 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 65 | Beet greens, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 66 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 67 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 68 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 69 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 70 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 71 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 72 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 73 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 74 | Millet, whole grain | Cereal Grains and Pasta | 0.14 mg | 10% |
| 75 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.13 mg | 10% |
| 76 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.13 mg | 10% |
| 77 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 0.13 mg | 10% |
| 78 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 79 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 80 | Hummus, commercial | Legumes and Legume Products | 0.12 mg | 9% |
| 81 | Flour, potato | Vegetables and Vegetable Products | 0.12 mg | 9% |
| 82 | Broccoli, raw | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 83 | Broccoli, raw | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 84 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 0.10 mg | 8% |
| 85 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 86 | Plantains, overripe, raw | Fruits and Fruit Juices | 0.10 mg | 8% |
| 87 | Plantains, ripe, raw | Fruits and Fruit Juices | 0.10 mg | 8% |
| 88 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.10 mg | 8% |
| 89 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 90 | Plantains, underripe, raw | Fruits and Fruit Juices | 0.09 mg | 7% |
| 91 | Flour, 00 | Cereal Grains and Pasta | 0.09 mg | 7% |
| 92 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 93 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.08 mg | 6% |
| 94 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.08 mg | 6% |
| 95 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.08 mg | 6% |
| 96 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.08 mg | 6% |
| 97 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.08 mg | 6% |
| 98 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.08 mg | 6% |
| 99 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.07 mg | 6% |
| 100 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.07 mg | 6% |
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