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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 0.14 mg | 11% |
| 1402 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1403 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 0.14 mg | 11% |
| 1404 | Spices, pumpkin pie spice | Spices and Herbs | 0.14 mg | 11% |
| 1405 | English muffin, whole wheat, toasted | Baked Products | 0.14 mg | 11% |
| 1406 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 0.14 mg | 11% |
| 1407 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 0.14 mg | 11% |
| 1408 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 0.14 mg | 11% |
| 1409 | Yogourt, Greek style, plain, 2% M.F. | Dairy and Egg Products | 0.14 mg | 11% |
| 1410 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1411 | Beans, hyacinth, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 1412 | Snacks, tortilla chips, nacho | Snacks | 0.14 mg | 10% |
| 1413 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 0.14 mg | 10% |
| 1414 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1415 | Peanuts, Spanish, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 1416 | Peanuts, all types, raw | Legumes and Legume Products | 0.14 mg | 10% |
| 1417 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 0.14 mg | 10% |
| 1418 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.14 mg | 10% |
| 1419 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.13 mg | 10% |
| 1420 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1421 | Grains, triticale | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 1422 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 1423 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 1424 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1425 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 0.13 mg | 10% |
| 1426 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.13 mg | 10% |
| 1427 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.13 mg | 10% |
| 1428 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.13 mg | 10% |
| 1429 | Salad, caesar, homemade | Mixed Dishes | 0.13 mg | 10% |
| 1430 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.13 mg | 10% |
| 1431 | Yogourt, goat, plain | Dairy and Egg Products | 0.13 mg | 10% |
| 1432 | Tamale, cheese | Mixed Dishes | 0.13 mg | 10% |
| 1433 | Peas, green, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1434 | Pie, blueberry, homemade, 2 crust | Baked Products | 0.13 mg | 10% |
| 1435 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 1436 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.13 mg | 10% |
| 1437 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1438 | Nuts, hickory nuts, dried | Nuts and Seeds | 0.13 mg | 10% |
| 1439 | Peanuts, Virginia, raw | Legumes and Legume Products | 0.13 mg | 10% |
| 1440 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 0.13 mg | 10% |
| 1441 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 1442 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 1443 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 1444 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 0.13 mg | 10% |
| 1445 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.13 mg | 10% |
| 1446 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.13 mg | 10% |
| 1447 | Passion fruit, purple, raw | Fruits and fruit juices | 0.13 mg | 10% |
| 1448 | Collards, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1449 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1450 | Kale, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
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