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 1001–1050 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Cheese, tilsit | Dairy and Egg Products | 0.36 mg | 28% | USDA_SR |
| 1002 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.36 mg | 28% | CNF |
| 1003 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 0.36 mg | 28% | CNF |
| 1004 | Tempeh | Legumes and Legume Products | 0.36 mg | 28% | USDA_SR |
| 1005 | Cheese, parmesan, grated | Dairy and Egg Products | 0.36 mg | 28% | USDA_SR |
| 1006 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.36 mg | 28% | USDA_SR |
| 1007 | Fast foods, breakfast, biscuit with egg | Fast Foods | 0.36 mg | 28% | CNF |
| 1008 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 0.36 mg | 28% | CNF |
| 1009 | Cheese, parmesan, dry grated | Dairy and Egg Products | 0.36 mg | 28% | CNF |
| 1010 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 0.36 mg | 27% | USDA_SR |
| 1011 | Tempeh, cooked | Legumes and Legume Products | 0.36 mg | 27% | USDA_SR |
| 1012 | Babyfood, pretzels | Baby Foods | 0.36 mg | 27% | USDA_SR |
| 1013 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 0.36 mg | 27% | CNF |
| 1014 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 0.36 mg | 27% | CNF |
| 1015 | Milk, sheep, fluid | Dairy and Egg Products | 0.35 mg | 27% | USDA_SR |
| 1016 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 0.35 mg | 27% | USDA_SR |
| 1017 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1018 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1019 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1020 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1021 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1022 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1023 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% | CNF |
| 1024 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 0.35 mg | 27% | CNF |
| 1025 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.35 mg | 27% | CNF |
| 1026 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.35 mg | 27% | USDA_FF |
| 1027 | Ice cream cones, cake or wafer-type | Baked Products | 0.35 mg | 27% | USDA_SR |
| 1028 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 0.35 mg | 27% | USDA_SR |
| 1029 | Beverages, grape juice drink, canned | Beverages | 0.35 mg | 27% | USDA_SR |
| 1030 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 0.35 mg | 27% | USDA_SR |
| 1031 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 0.35 mg | 27% | USDA_SR |
| 1032 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 0.35 mg | 27% | USDA_SR |
| 1033 | Grape leaves, raw | Vegetables and Vegetable Products | 0.35 mg | 27% | USDA_SR |
| 1034 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.35 mg | 27% | CNF |
| 1035 | Ice cream cone, cake or wafer-type | Baked Products | 0.35 mg | 27% | CNF |
| 1036 | Drink, grape, vitamin C added, canned | Beverages | 0.35 mg | 27% | CNF |
| 1037 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 0.35 mg | 27% | USDA_SR |
| 1038 | Spices, fennel seed | Spices and Herbs | 0.35 mg | 27% | USDA_SR |
| 1039 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.35 mg | 27% | USDA_SR |
| 1040 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 0.35 mg | 27% | USDA_SR |
| 1041 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 0.35 mg | 27% | CNF |
| 1042 | Spices, fennel seed | Spices and Herbs | 0.35 mg | 27% | CNF |
| 1043 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 0.35 mg | 27% | USDA_SR |
| 1044 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.35 mg | 27% | USDA_SR |
| 1045 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.35 mg | 27% | USDA_SR |
| 1046 | Bread, white, homemade with nonfat dry milk | Baked Products | 0.35 mg | 27% | CNF |
| 1047 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.35 mg | 27% | CNF |
| 1048 | Cheese, brick | Dairy and Egg Products | 0.35 mg | 27% | USDA_SR |
| 1049 | Bread, italian, toasted | Baked Products | 0.35 mg | 27% | CNF |
| 1050 | Cheese, brick | Dairy and Egg Products | 0.35 mg | 27% | CNF |
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