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 1901–1950 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.09 mg | 7% |
| 1902 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 0.09 mg | 7% |
| 1903 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 0.09 mg | 7% |
| 1904 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1905 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1906 | Arugula, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1907 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 0.09 mg | 7% |
| 1908 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 0.09 mg | 7% |
| 1909 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1910 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.09 mg | 7% |
| 1911 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 0.09 mg | 7% |
| 1912 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 0.09 mg | 7% |
| 1913 | Shake and bake, dry | Baked Products | 0.09 mg | 7% |
| 1914 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 0.09 mg | 7% |
| 1915 | Candies, fudge, chocolate, homemade | Sweets | 0.09 mg | 7% |
| 1916 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.09 mg | 7% |
| 1917 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 0.09 mg | 7% |
| 1918 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 0.09 mg | 7% |
| 1919 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 6% |
| 1920 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 6% |
| 1921 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1922 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1923 | Snacks, popcorn, air-popped | Snacks | 0.08 mg | 6% |
| 1924 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.08 mg | 6% |
| 1925 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1926 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.08 mg | 6% |
| 1927 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 0.08 mg | 6% |
| 1928 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1929 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.08 mg | 6% |
| 1930 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.08 mg | 6% |
| 1931 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 0.08 mg | 6% |
| 1932 | Bread, spelt, commercial, toasted | Baked Products | 0.08 mg | 6% |
| 1933 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 6% |
| 1934 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1935 | Fig, dried, uncooked | Fruits and fruit juices | 0.08 mg | 6% |
| 1936 | Succotash, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1937 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.08 mg | 6% |
| 1938 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1939 | Candies, fudge, peanut butter, homemade | Sweets | 0.08 mg | 6% |
| 1940 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 0.08 mg | 6% |
| 1941 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 0.08 mg | 6% |
| 1942 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1943 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1944 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1945 | Sesbania flowers, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1946 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1947 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1948 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1949 | Dessert, apple crisp, homemade | Sweets | 0.08 mg | 6% |
| 1950 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 0.08 mg | 6% |
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