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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 0.19 mg | 15% |
| 1002 | Cookie, shortbread, plain, homemade | Baked Products | 0.19 mg | 15% |
| 1003 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 0.19 mg | 14% |
| 1004 | Bread, sprouted wheat, commercial | Baked Products | 0.19 mg | 14% |
| 1005 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.19 mg | 14% |
| 1006 | Nuts, cashew butter, plain | Nuts and Seeds | 0.19 mg | 14% |
| 1007 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 0.19 mg | 14% |
| 1008 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.19 mg | 14% |
| 1009 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 0.19 mg | 14% |
| 1010 | Prune, dried, uncooked | Fruits and fruit juices | 0.19 mg | 14% |
| 1011 | Cookie, peanut butter, refrigerated dough | Baked Products | 0.19 mg | 14% |
| 1012 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 0.18 mg | 14% |
| 1013 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.18 mg | 14% |
| 1014 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.18 mg | 14% |
| 1015 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 0.18 mg | 14% |
| 1016 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.18 mg | 14% |
| 1017 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 0.18 mg | 14% |
| 1018 | Cheese, cream, light | Dairy and Egg Products | 0.18 mg | 14% |
| 1019 | Snacks, rice cakes, brown rice, multigrain | Snacks | 0.18 mg | 14% |
| 1020 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 0.18 mg | 14% |
| 1021 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.18 mg | 14% |
| 1022 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.18 mg | 14% |
| 1023 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 0.18 mg | 14% |
| 1024 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 0.18 mg | 14% |
| 1025 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.18 mg | 14% |
| 1026 | Bread, garlic | Baked Products | 0.18 mg | 14% |
| 1027 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 0.18 mg | 14% |
| 1028 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.18 mg | 14% |
| 1029 | Dessert, pudding, rice, ready to eat | Sweets | 0.18 mg | 14% |
| 1030 | Raisin, seeded | Fruits and fruit juices | 0.18 mg | 14% |
| 1031 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 0.18 mg | 14% |
| 1032 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.18 mg | 14% |
| 1033 | Milk, fluid, skim | Dairy and Egg Products | 0.18 mg | 14% |
| 1034 | Spices, cardamom, ground | Spices and Herbs | 0.18 mg | 14% |
| 1035 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.18 mg | 14% |
| 1036 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 0.18 mg | 14% |
| 1037 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 0.18 mg | 14% |
| 1038 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 0.18 mg | 14% |
| 1039 | Coffee latte, prepared with whole milk | Beverages | 0.18 mg | 14% |
| 1040 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.18 mg | 14% |
| 1041 | Corn, dried, yellow | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1042 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1043 | Pie, pecan, homemade | Baked Products | 0.18 mg | 14% |
| 1044 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 0.18 mg | 14% |
| 1045 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.18 mg | 14% |
| 1046 | Dessert, frozen yogourt | Sweets | 0.18 mg | 14% |
| 1047 | Spices, pepper, black | Spices and Herbs | 0.18 mg | 14% |
| 1048 | Candied foods, ginger root, crystallized | Sweets | 0.18 mg | 14% |
| 1049 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.18 mg | 14% |
| 1050 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.18 mg | 14% |
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