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 1301–1350 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 0.30 mg | 23% | USDA_SR |
| 1302 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 23% | USDA_SR |
| 1303 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 0.30 mg | 23% | USDA_SR |
| 1304 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% | USDA_SR |
| 1305 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% | USDA_SR |
| 1306 | Rolls, pumpernickel | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1307 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 0.30 mg | 23% | USDA_SR |
| 1308 | Bread, 60% whole wheat, commercial | Baked Products | 0.30 mg | 23% | CNF |
| 1309 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 23% | CNF |
| 1310 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 0.30 mg | 23% | CNF |
| 1311 | Roll, pumpernickel | Baked Products | 0.30 mg | 23% | CNF |
| 1312 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.30 mg | 23% | CNF |
| 1313 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 0.30 mg | 23% | CNF |
| 1314 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 0.30 mg | 23% | CNF |
| 1315 | Roll, french | Baked Products | 0.30 mg | 23% | CNF |
| 1316 | Bread, rice bran, gluten free | Baked Products | 0.30 mg | 23% | CNF |
| 1317 | Peanuts, Valencia, raw | Legumes and Legume Products | 0.30 mg | 23% | CNF |
| 1318 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 0.30 mg | 23% | CNF |
| 1319 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 0.30 mg | 23% | CNF |
| 1320 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.30 mg | 23% | CNF |
| 1321 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 23% | CNF |
| 1322 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 0.30 mg | 23% | CNF |
| 1323 | Crackers, melba toast, wheat | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1324 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1325 | Cracker, melba toast, wheat | Baked Products | 0.30 mg | 23% | CNF |
| 1326 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.30 mg | 23% | CNF |
| 1327 | Flour, soy, defatted | Legumes and Legume Products | 0.30 mg | 23% | USDA_FF |
| 1328 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.30 mg | 23% | USDA_SR |
| 1329 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 0.30 mg | 23% | USDA_SR |
| 1330 | Candies, milk chocolate | Sweets | 0.30 mg | 23% | USDA_SR |
| 1331 | Candies, bars / chips, milk chocolate, plain | Sweets | 0.30 mg | 23% | CNF |
| 1332 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1333 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 0.30 mg | 23% | USDA_SR |
| 1334 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.30 mg | 23% | CNF |
| 1335 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 0.30 mg | 23% | USDA_SR |
| 1336 | Dill weed, fresh | Spices and Herbs | 0.30 mg | 23% | USDA_SR |
| 1337 | Spices, dill weed, fresh | Spices and Herbs | 0.30 mg | 23% | CNF |
| 1338 | Cheese, swiss (emmental) | Dairy and Egg Products | 0.30 mg | 23% | CNF |
| 1339 | Cheese souffle | Mixed Dishes | 0.30 mg | 23% | CNF |
| 1340 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 0.29 mg | 23% | USDA_SR |
| 1341 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.29 mg | 23% | USDA_SR |
| 1342 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 0.29 mg | 23% | CNF |
| 1343 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 0.29 mg | 23% | CNF |
| 1344 | Bread, rice bran, toasted | Baked Products | 0.29 mg | 23% | USDA_SR |
| 1345 | Cookies, gingersnaps | Baked Products | 0.29 mg | 23% | USDA_SR |
| 1346 | Cheese, cheshire | Dairy and Egg Products | 0.29 mg | 23% | USDA_SR |
| 1347 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.29 mg | 23% | USDA_SR |
| 1348 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 0.29 mg | 23% | USDA_SR |
| 1349 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 0.29 mg | 23% | USDA_SR |
| 1350 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.29 mg | 23% | CNF |
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