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 1401–1450 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1401 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 0.29 mg | 22% | CNF |
| 1402 | Roll, dinner, oat bran | Baked Products | 0.29 mg | 22% | CNF |
| 1403 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 0.29 mg | 22% | CNF |
| 1404 | Cracker, rye, wafers, plain | Baked Products | 0.29 mg | 22% | CNF |
| 1405 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 22% | CNF |
| 1406 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.29 mg | 22% | USDA_SR |
| 1407 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.29 mg | 22% | CNF |
| 1408 | Bread, white, commercial, with added fibre | Baked Products | 0.29 mg | 22% | CNF |
| 1409 | Bread, rye, toasted | Baked Products | 0.29 mg | 22% | CNF |
| 1410 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.29 mg | 22% | USDA_SR |
| 1411 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 0.29 mg | 22% | USDA_SR |
| 1412 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.29 mg | 22% | CNF |
| 1413 | Seeds, sesame flour, high-fat | Nut and Seed Products | 0.29 mg | 22% | USDA_SR |
| 1414 | English muffin, wheat, toasted | Baked Products | 0.29 mg | 22% | CNF |
| 1415 | Seeds, sesame flour, high-fat | Nuts and Seeds | 0.29 mg | 22% | CNF |
| 1416 | Snack, Mixed Berry Bar | Snacks | 0.28 mg | 22% | USDA_SR |
| 1417 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.28 mg | 22% | USDA_SR |
| 1418 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 0.28 mg | 22% | USDA_SR |
| 1419 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 22% | USDA_SR |
| 1420 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 22% | USDA_SR |
| 1421 | Barley, hulled | Cereal Grains and Pasta | 0.28 mg | 22% | USDA_SR |
| 1422 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 0.28 mg | 22% | USDA_SR |
| 1423 | Seeds, hemp seed, hulled | Nut and Seed Products | 0.28 mg | 22% | USDA_SR |
| 1424 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 0.28 mg | 22% | USDA_SR |
| 1425 | Grains, barley, dry | Cereals, Grains and Pasta | 0.28 mg | 22% | CNF |
| 1426 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.28 mg | 22% | CNF |
| 1427 | Soybeans, dry, boiled | Legumes and Legume Products | 0.28 mg | 22% | CNF |
| 1428 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 0.28 mg | 22% | CNF |
| 1429 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 0.28 mg | 22% | CNF |
| 1430 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 22% | CNF |
| 1431 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 0.28 mg | 22% | USDA_SR |
| 1432 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 0.28 mg | 22% | USDA_SR |
| 1433 | Spices, dill weed, dried | Spices and Herbs | 0.28 mg | 22% | USDA_SR |
| 1434 | Spices, dill seed | Spices and Herbs | 0.28 mg | 22% | USDA_SR |
| 1435 | Rice bran, crude | Cereal Grains and Pasta | 0.28 mg | 22% | USDA_SR |
| 1436 | Grains, rice bran, crude | Cereals, Grains and Pasta | 0.28 mg | 22% | CNF |
| 1437 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.28 mg | 22% | CNF |
| 1438 | Spices, dill weed, dried | Spices and Herbs | 0.28 mg | 22% | CNF |
| 1439 | Spices, dill seed | Spices and Herbs | 0.28 mg | 22% | CNF |
| 1440 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.28 mg | 22% | USDA_SR |
| 1441 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.28 mg | 22% | USDA_SR |
| 1442 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 0.28 mg | 22% | USDA_SR |
| 1443 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 0.28 mg | 22% | USDA_SR |
| 1444 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.28 mg | 22% | USDA_SR |
| 1445 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.28 mg | 22% | USDA_SR |
| 1446 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.28 mg | 22% | CNF |
| 1447 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.28 mg | 22% | CNF |
| 1448 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.28 mg | 22% | CNF |
| 1449 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 0.28 mg | 22% | CNF |
| 1450 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 0.28 mg | 22% | USDA_SR |
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