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 1351–1400 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.14 mg | 11% |
| 1352 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 0.14 mg | 11% |
| 1353 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 1354 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 1355 | Avocado, raw, california | Fruits and fruit juices | 0.14 mg | 11% |
| 1356 | Burrito, bean and cheese, frozen | Mixed Dishes | 0.14 mg | 11% |
| 1357 | Snacks, corn nuts, barbecue | Snacks | 0.14 mg | 11% |
| 1358 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.14 mg | 11% |
| 1359 | Currant, zante, dried | Fruits and fruit juices | 0.14 mg | 11% |
| 1360 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.14 mg | 11% |
| 1361 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1362 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 0.14 mg | 11% |
| 1363 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 0.14 mg | 11% |
| 1364 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1365 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 0.14 mg | 11% |
| 1366 | Snacks, oriental mix, rice-based | Snacks | 0.14 mg | 11% |
| 1367 | Spices, garlic powder | Spices and Herbs | 0.14 mg | 11% |
| 1368 | Asparagus, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1369 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.14 mg | 11% |
| 1370 | Whey, acid, fluid | Dairy and Egg Products | 0.14 mg | 11% |
| 1371 | Longan, raw | Fruits and fruit juices | 0.14 mg | 11% |
| 1372 | Candies, bars, peanut | Sweets | 0.14 mg | 11% |
| 1373 | Candies, bars, Mr Goodbar | Sweets | 0.14 mg | 11% |
| 1374 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1375 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 0.14 mg | 11% |
| 1376 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1377 | Pie, chocolate cream, commercial | Baked Products | 0.14 mg | 11% |
| 1378 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.14 mg | 11% |
| 1379 | English muffin, whole wheat | Baked Products | 0.14 mg | 11% |
| 1380 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1381 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1382 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1383 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.14 mg | 11% |
| 1384 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 0.14 mg | 11% |
| 1385 | Snacks, popcorn, oil-popped, unsalted | Snacks | 0.14 mg | 11% |
| 1386 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 0.14 mg | 11% |
| 1387 | Blackberry, wild, raw | Fruits and fruit juices | 0.14 mg | 11% |
| 1388 | Soybean, curd cheese | Legumes and Legume Products | 0.14 mg | 11% |
| 1389 | Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers | Breakfast cereals | 0.14 mg | 11% |
| 1390 | Grains, oats | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 1391 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 1392 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 1393 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.14 mg | 11% |
| 1394 | Capers, canned | Spices and Herbs | 0.14 mg | 11% |
| 1395 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1396 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 0.14 mg | 11% |
| 1397 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 0.14 mg | 11% |
| 1398 | Dumpling, plain | Baked Products | 0.14 mg | 11% |
| 1399 | Cinnamon bun, with icing (honey bun) | Baked Products | 0.14 mg | 11% |
| 1400 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 0.14 mg | 11% |
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