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 1201–1250 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.16 mg | 12% |
| 1202 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 0.16 mg | 12% |
| 1203 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1204 | Fast foods, pizza, cheese, thin crust | Fast Foods | 0.16 mg | 12% |
| 1205 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1206 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1207 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1208 | Beans, white, flour | Legumes and Legume Products | 0.16 mg | 12% |
| 1209 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 0.16 mg | 12% |
| 1210 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 0.16 mg | 12% |
| 1211 | Candies, ALMOND JOY BITES | Sweets | 0.16 mg | 12% |
| 1212 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.16 mg | 12% |
| 1213 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.16 mg | 12% |
| 1214 | Candies, caramel with nuts, chocolate covered | Sweets | 0.16 mg | 12% |
| 1215 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.16 mg | 12% |
| 1216 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 0.16 mg | 12% |
| 1217 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 0.16 mg | 12% |
| 1218 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1219 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1220 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.16 mg | 12% |
| 1221 | Nuts, pistachio nuts, raw | Nuts and Seeds | 0.16 mg | 12% |
| 1222 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1223 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 0.16 mg | 12% |
| 1224 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1225 | Candies, sesame crunch (crisp) | Sweets | 0.16 mg | 12% |
| 1226 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 0.16 mg | 12% |
| 1227 | Pie, lemon meringue, homemade | Baked Products | 0.16 mg | 12% |
| 1228 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 0.16 mg | 12% |
| 1229 | Whey, sweet, fluid | Dairy and Egg Products | 0.16 mg | 12% |
| 1230 | Snacks, potato chips, cheese | Snacks | 0.16 mg | 12% |
| 1231 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1232 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1233 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 12% |
| 1234 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.16 mg | 12% |
| 1235 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 0.16 mg | 12% |
| 1236 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% |
| 1237 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% |
| 1238 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.16 mg | 12% |
| 1239 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% |
| 1240 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1241 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1242 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1243 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1244 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 0.16 mg | 12% |
| 1245 | Cake, pineapple upside-down, homemade | Baked Products | 0.16 mg | 12% |
| 1246 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.16 mg | 12% |
| 1247 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.16 mg | 12% |
| 1248 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% |
| 1249 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.16 mg | 12% |
| 1250 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.15 mg | 12% |
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