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 1151–1200 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.17 mg | 13% |
| 1152 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.17 mg | 13% |
| 1153 | Rose hips, wild, native | Fruits and fruit juices | 0.17 mg | 13% |
| 1154 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.17 mg | 13% |
| 1155 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.17 mg | 13% |
| 1156 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.17 mg | 13% |
| 1157 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.17 mg | 13% |
| 1158 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1159 | Bread, pumpernickel, toasted | Baked Products | 0.17 mg | 13% |
| 1160 | Falafel, homemade | Legumes and Legume Products | 0.17 mg | 13% |
| 1161 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1162 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1163 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.17 mg | 13% |
| 1164 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 0.17 mg | 13% |
| 1165 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 0.17 mg | 13% |
| 1166 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.17 mg | 13% |
| 1167 | Snacks, rice cakes, brown rice, plain | Snacks | 0.17 mg | 13% |
| 1168 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.17 mg | 13% |
| 1169 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.17 mg | 13% |
| 1170 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 13% |
| 1171 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.17 mg | 13% |
| 1172 | Sweetener, syrup, agave | Sweets | 0.17 mg | 13% |
| 1173 | Snacks, brown rice chips | Snacks | 0.17 mg | 13% |
| 1174 | Plant-based beverage, protein powder, soy based, powder | Beverages | 0.16 mg | 13% |
| 1175 | Croissant, apple, commercial | Baked Products | 0.16 mg | 13% |
| 1176 | Beans, navy, raw | Legumes and Legume Products | 0.16 mg | 13% |
| 1177 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 0.16 mg | 13% |
| 1178 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 13% |
| 1179 | Muffin, blueberry, commercial | Baked Products | 0.16 mg | 13% |
| 1180 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 0.16 mg | 13% |
| 1181 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 0.16 mg | 13% |
| 1182 | Seeds, sunflower seed butter | Nuts and Seeds | 0.16 mg | 13% |
| 1183 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.16 mg | 12% |
| 1184 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1185 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.16 mg | 12% |
| 1186 | Cake, gingerbread, homemade | Baked Products | 0.16 mg | 12% |
| 1187 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1188 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 0.16 mg | 12% |
| 1189 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 0.16 mg | 12% |
| 1190 | Snacks, sweet potato chips, unsalted | Snacks | 0.16 mg | 12% |
| 1191 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1192 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 0.16 mg | 12% |
| 1193 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 0.16 mg | 12% |
| 1194 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1195 | Candies, milk chocolate coated raisins | Sweets | 0.16 mg | 12% |
| 1196 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.16 mg | 12% |
| 1197 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 0.16 mg | 12% |
| 1198 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.16 mg | 12% |
| 1199 | Zucchini, battered and fried | Mixed Dishes | 0.16 mg | 12% |
| 1200 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 0.16 mg | 12% |
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