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 1801–1850 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 0.10 mg | 7% |
| 1802 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.10 mg | 7% |
| 1803 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 7% |
| 1804 | Vanilla extract | Spices and Herbs | 0.10 mg | 7% |
| 1805 | Coffee substitute, cereal grain beverage, powder | Beverages | 0.10 mg | 7% |
| 1806 | Muffin, oat bran (wheat free-product) | Baked Products | 0.10 mg | 7% |
| 1807 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.10 mg | 7% |
| 1808 | Sweets, topping (spread), butterscotch or caramel | Sweets | 0.10 mg | 7% |
| 1809 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 0.10 mg | 7% |
| 1810 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 0.10 mg | 7% |
| 1811 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1812 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 0.09 mg | 7% |
| 1813 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1814 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 0.09 mg | 7% |
| 1815 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.09 mg | 7% |
| 1816 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1817 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1818 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1819 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1820 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1821 | Granola bar, chewy, fruit and/or nut | Baked Products | 0.09 mg | 7% |
| 1822 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 0.09 mg | 7% |
| 1823 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1824 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 0.09 mg | 7% |
| 1825 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1826 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1827 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.09 mg | 7% |
| 1828 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 0.09 mg | 7% |
| 1829 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1830 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1831 | Moth beans, raw | Legumes and Legume Products | 0.09 mg | 7% |
| 1832 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.09 mg | 7% |
| 1833 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 0.09 mg | 7% |
| 1834 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.09 mg | 7% |
| 1835 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1836 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 0.09 mg | 7% |
| 1837 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 0.09 mg | 7% |
| 1838 | Cereal, ready to eat, Granola: Maple raisin, light, Rogers | Breakfast cereals | 0.09 mg | 7% |
| 1839 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 0.09 mg | 7% |
| 1840 | Kumquat, raw | Fruits and fruit juices | 0.09 mg | 7% |
| 1841 | Orange peel, raw | Fruits and fruit juices | 0.09 mg | 7% |
| 1842 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1843 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1844 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1845 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1846 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1847 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1848 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1849 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1850 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
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