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 1651–1700 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 0.11 mg | 8% |
| 1652 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1653 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1654 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1655 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1656 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1657 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 0.11 mg | 8% |
| 1658 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 0.11 mg | 8% |
| 1659 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.11 mg | 8% |
| 1660 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.11 mg | 8% |
| 1661 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1662 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 0.11 mg | 8% |
| 1663 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 0.11 mg | 8% |
| 1664 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.11 mg | 8% |
| 1665 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.11 mg | 8% |
| 1666 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 0.11 mg | 8% |
| 1667 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1668 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1669 | Grains, wheat, hard white | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1670 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 0.11 mg | 8% |
| 1671 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 0.11 mg | 8% |
| 1672 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 0.11 mg | 8% |
| 1673 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 0.11 mg | 8% |
| 1674 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1675 | Nuts, pecans, dry roasted | Nuts and Seeds | 0.11 mg | 8% |
| 1676 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 0.11 mg | 8% |
| 1677 | Bread stuffing, dry mix, prepared | Baked Products | 0.11 mg | 8% |
| 1678 | Pie, apple, homemade, 2 crust | Baked Products | 0.11 mg | 8% |
| 1679 | Grains, wheat, soft white | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1680 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 0.11 mg | 8% |
| 1681 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 0.11 mg | 8% |
| 1682 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 0.11 mg | 8% |
| 1683 | Bread, potato | Baked Products | 0.11 mg | 8% |
| 1684 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1685 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 0.11 mg | 8% |
| 1686 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 0.11 mg | 8% |
| 1687 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 0.11 mg | 8% |
| 1688 | Collards, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1689 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1690 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1691 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1692 | Potato, skin, baked | Vegetables and Vegetable Products | 0.11 mg | 8% |
| 1693 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.11 mg | 8% |
| 1694 | Pie, fried, cherry | Baked Products | 0.11 mg | 8% |
| 1695 | Pie, fried, lemon | Baked Products | 0.11 mg | 8% |
| 1696 | Candies, M&M's peanut chocolate candies | Sweets | 0.11 mg | 8% |
| 1697 | Lentils, pink, raw | Legumes and Legume Products | 0.11 mg | 8% |
| 1698 | Chickpea flour (besan) | Legumes and Legume Products | 0.11 mg | 8% |
| 1699 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.11 mg | 8% |
| 1700 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 0.10 mg | 8% |
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