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 1451–1500 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1452 | Nuts, pecans, dried | Nuts and Seeds | 0.13 mg | 10% |
| 1453 | Nuts, walnuts, black, dried | Nuts and Seeds | 0.13 mg | 10% |
| 1454 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.13 mg | 10% |
| 1455 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.13 mg | 10% |
| 1456 | Cookie, fortune | Baked Products | 0.13 mg | 10% |
| 1457 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.13 mg | 10% |
| 1458 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% |
| 1459 | Pie, cherry, commercial, 2 crust | Baked Products | 0.13 mg | 10% |
| 1460 | Bread, whole wheat, commercial | Baked Products | 0.13 mg | 10% |
| 1461 | Snacks, corn nuts, plain | Snacks | 0.13 mg | 10% |
| 1462 | Candies, bars, Snickers | Sweets | 0.13 mg | 10% |
| 1463 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 1464 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1465 | Toaster pastry, fruit (strawberry, cherry, apple), low fat | Baked Products | 0.13 mg | 10% |
| 1466 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.13 mg | 10% |
| 1467 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.13 mg | 10% |
| 1468 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% |
| 1469 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% |
| 1470 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1471 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1472 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1473 | Frozen, dessert, ice milk bar, low fat | Sweets | 0.13 mg | 10% |
| 1474 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 0.13 mg | 10% |
| 1475 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 0.13 mg | 10% |
| 1476 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 1477 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% |
| 1478 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1479 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1480 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.13 mg | 10% |
| 1481 | Cereal, ready to eat, Kashi: puffed, Kashi | Breakfast cereals | 0.13 mg | 10% |
| 1482 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 0.13 mg | 10% |
| 1483 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1484 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1485 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 0.13 mg | 10% |
| 1486 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 0.13 mg | 10% |
| 1487 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 0.13 mg | 10% |
| 1488 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 0.13 mg | 10% |
| 1489 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.13 mg | 10% |
| 1490 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.13 mg | 10% |
| 1491 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.13 mg | 10% |
| 1492 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.13 mg | 10% |
| 1493 | spices, pepper, white | Spices and Herbs | 0.13 mg | 10% |
| 1494 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 0.13 mg | 10% |
| 1495 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% |
| 1496 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% |
| 1497 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.13 mg | 10% |
| 1498 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.13 mg | 10% |
| 1499 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.13 mg | 10% |
| 1500 | Tea, chai latte, prepared with whole milk | Beverages | 0.12 mg | 10% |
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