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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 1302 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 1303 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 0.15 mg | 11% |
| 1304 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.15 mg | 11% |
| 1305 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.15 mg | 11% |
| 1306 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.15 mg | 11% |
| 1307 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.15 mg | 11% |
| 1308 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.15 mg | 11% |
| 1309 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.15 mg | 11% |
| 1310 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.15 mg | 11% |
| 1311 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.15 mg | 11% |
| 1312 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.15 mg | 11% |
| 1313 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.15 mg | 11% |
| 1314 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 0.15 mg | 11% |
| 1315 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.15 mg | 11% |
| 1316 | Plant-based beverage, rice, enriched | Beverages | 0.15 mg | 11% |
| 1317 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 0.15 mg | 11% |
| 1318 | Pie, coconut custard, commercial | Baked Products | 0.15 mg | 11% |
| 1319 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 0.15 mg | 11% |
| 1320 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 0.15 mg | 11% |
| 1321 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 1322 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.15 mg | 11% |
| 1323 | Candies, nougat, with almonds | Sweets | 0.15 mg | 11% |
| 1324 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.15 mg | 11% |
| 1325 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 0.15 mg | 11% |
| 1326 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.15 mg | 11% |
| 1327 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.15 mg | 11% |
| 1328 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.15 mg | 11% |
| 1329 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 1330 | Popover, dry mix, unprepared | Baked Products | 0.15 mg | 11% |
| 1331 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% |
| 1332 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.15 mg | 11% |
| 1333 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% |
| 1334 | Cracker, wheat | Baked Products | 0.15 mg | 11% |
| 1335 | Beans, white, raw | Legumes and Legume Products | 0.15 mg | 11% |
| 1336 | Beverage mix, chocolate flavour, powder | Beverages | 0.15 mg | 11% |
| 1337 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.15 mg | 11% |
| 1338 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 0.15 mg | 11% |
| 1339 | Dessert, frozen, ice cream sandwich | Sweets | 0.15 mg | 11% |
| 1340 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.14 mg | 11% |
| 1341 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.14 mg | 11% |
| 1342 | Candies, bars, Twix peanut butter cookie | Sweets | 0.14 mg | 11% |
| 1343 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1344 | Cracker, crispbread, rye | Baked Products | 0.14 mg | 11% |
| 1345 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 0.14 mg | 11% |
| 1346 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 0.14 mg | 11% |
| 1347 | Soybean kernels, roasted, salted | Legumes and Legume Products | 0.14 mg | 11% |
| 1348 | Bread, whole wheat, commercial, toasted | Baked Products | 0.14 mg | 11% |
| 1349 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1350 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
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