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 1251–1300 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.31 mg | 24% | USDA_SR |
| 1252 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 0.31 mg | 24% | CNF |
| 1253 | Barley malt flour | Cereal Grains and Pasta | 0.31 mg | 24% | USDA_SR |
| 1254 | Grains, barley, malt flour | Cereals, Grains and Pasta | 0.31 mg | 24% | CNF |
| 1255 | Snacks, pita chips, salted | Snacks | 0.31 mg | 24% | USDA_SR |
| 1256 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.31 mg | 24% | USDA_SR |
| 1257 | English muffin, multigrain (also granola), toasted | Baked Products | 0.31 mg | 24% | CNF |
| 1258 | Bread, pumpernickel | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1259 | Cheese, swiss | Dairy and Egg Products | 0.30 mg | 23% | USDA_FF |
| 1260 | Cheese, swiss | Dairy and Egg Products | 0.30 mg | 23% | USDA_FF |
| 1261 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 1262 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 1263 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 1264 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 0.30 mg | 23% | USDA_SR |
| 1265 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 1266 | Bread, cheese | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1267 | Fast food, biscuit | Fast Foods | 0.30 mg | 23% | CNF |
| 1268 | Bread, cheese | Baked Products | 0.30 mg | 23% | CNF |
| 1269 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 0.30 mg | 23% | CNF |
| 1270 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.30 mg | 23% | CNF |
| 1271 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 0.30 mg | 23% | CNF |
| 1272 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1273 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1274 | Cheese, swiss | Dairy and Egg Products | 0.30 mg | 23% | USDA_SR |
| 1275 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 0.30 mg | 23% | USDA_SR |
| 1276 | Luncheon slices, meatless | Legumes and Legume Products | 0.30 mg | 23% | USDA_SR |
| 1277 | Meatless, luncheon slices | Legumes and Legume Products | 0.30 mg | 23% | CNF |
| 1278 | Cake, pound, commercial, fat free | Baked Products | 0.30 mg | 23% | CNF |
| 1279 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 0.30 mg | 23% | CNF |
| 1280 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1281 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1282 | Cake, sponge, prepared from recipe | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1283 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1284 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.30 mg | 23% | USDA_SR |
| 1285 | Focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1286 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.30 mg | 23% | CNF |
| 1287 | Muffin, plain, homemade, made with 2% milk | Baked Products | 0.30 mg | 23% | CNF |
| 1288 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.30 mg | 23% | CNF |
| 1289 | Cake, sponge, homemade | Baked Products | 0.30 mg | 23% | CNF |
| 1290 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.30 mg | 23% | CNF |
| 1291 | Bread, rice bran | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1292 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 0.30 mg | 23% | USDA_SR |
| 1293 | Rolls, french | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1294 | Peanuts, valencia, raw | Legumes and Legume Products | 0.30 mg | 23% | USDA_SR |
| 1295 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 0.30 mg | 23% | USDA_SR |
| 1296 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 0.30 mg | 23% | USDA_SR |
| 1297 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.30 mg | 23% | USDA_SR |
| 1298 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 0.30 mg | 23% | USDA_SR |
| 1299 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 0.30 mg | 23% | USDA_SR |
| 1300 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 0.30 mg | 23% | USDA_SR |
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