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 1051–1100 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 0.18 mg | 14% |
| 1052 | Fast foods, mexican, taco salad | Fast Foods | 0.18 mg | 14% |
| 1053 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.18 mg | 14% |
| 1054 | Candied foods, ginger root, crystallized | Sweets | 0.18 mg | 14% |
| 1055 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1056 | Pie, pecan, homemade | Baked Products | 0.18 mg | 14% |
| 1057 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.18 mg | 14% |
| 1058 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 0.18 mg | 14% |
| 1059 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 0.18 mg | 14% |
| 1060 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 0.18 mg | 14% |
| 1061 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 0.18 mg | 14% |
| 1062 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 0.18 mg | 14% |
| 1063 | Indian, bread, naan, whole-wheat | Baked Products | 0.18 mg | 14% |
| 1064 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.18 mg | 14% |
| 1065 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 0.18 mg | 14% |
| 1066 | Candies, bars / chips, carob | Sweets | 0.18 mg | 14% |
| 1067 | Snacks, popcorn, cakes | Snacks | 0.18 mg | 14% |
| 1068 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.18 mg | 14% |
| 1069 | Salad, Greek, homemade | Mixed Dishes | 0.18 mg | 14% |
| 1070 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.18 mg | 14% |
| 1071 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.18 mg | 14% |
| 1072 | Coffee, brewed, espresso, restaurant prepared | Beverages | 0.18 mg | 14% |
| 1073 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.18 mg | 14% |
| 1074 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.18 mg | 14% |
| 1075 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 0.18 mg | 14% |
| 1076 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 0.18 mg | 14% |
| 1077 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.18 mg | 14% |
| 1078 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 14% |
| 1079 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 0.18 mg | 14% |
| 1080 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 0.18 mg | 14% |
| 1081 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.18 mg | 14% |
| 1082 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 0.18 mg | 14% |
| 1083 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 0.18 mg | 14% |
| 1084 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.17 mg | 13% |
| 1085 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.17 mg | 13% |
| 1086 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.17 mg | 13% |
| 1087 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.17 mg | 13% |
| 1088 | Muffin, blueberry, commercial, reduced fat | Baked Products | 0.17 mg | 13% |
| 1089 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.17 mg | 13% |
| 1090 | Spices, spearmint, fresh | Spices and Herbs | 0.17 mg | 13% |
| 1091 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.17 mg | 13% |
| 1092 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.17 mg | 13% |
| 1093 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1094 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1095 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.17 mg | 13% |
| 1096 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1097 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1098 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.17 mg | 13% |
| 1099 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 0.17 mg | 13% |
| 1100 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 0.17 mg | 13% |
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