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 151–200 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.65 mg | 50% |
| 152 | Agave, dried | Vegetables and Vegetable Products | 0.64 mg | 50% |
| 153 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 0.64 mg | 49% |
| 154 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.62 mg | 48% |
| 155 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 48% |
| 156 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 0.62 mg | 48% |
| 157 | Cracker, matzo, egg | Baked Products | 0.62 mg | 48% |
| 158 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 0.61 mg | 47% |
| 159 | Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat | Snacks | 0.61 mg | 47% |
| 160 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 0.60 mg | 47% |
| 161 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 0.60 mg | 47% |
| 162 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 46% |
| 163 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 0.60 mg | 46% |
| 164 | Vegetarian stew, meatless | Legumes and Legume Products | 0.60 mg | 46% |
| 165 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 0.60 mg | 46% |
| 166 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.60 mg | 46% |
| 167 | Cheese, roquefort (blue) | Dairy and Egg Products | 0.59 mg | 45% |
| 168 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 0.58 mg | 44% |
| 169 | Lychee, dried | Fruits and fruit juices | 0.57 mg | 44% |
| 170 | Hot chocolate, mix, powder | Beverages | 0.56 mg | 43% |
| 171 | Candies, bars, Nestle Crunch | Sweets | 0.56 mg | 43% |
| 172 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.56 mg | 43% |
| 173 | Bread stick, plain | Baked Products | 0.55 mg | 43% |
| 174 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 0.55 mg | 42% |
| 175 | Breakfast tart, low fat | Baked Products | 0.55 mg | 42% |
| 176 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.55 mg | 42% |
| 177 | Cracker, cheese, whole-grain | Baked Products | 0.55 mg | 42% |
| 178 | Sourdock (sorrel), native, young leaves | Vegetables and Vegetable Products | 0.54 mg | 42% |
| 179 | Spices, oregano, ground | Spices and Herbs | 0.53 mg | 41% |
| 180 | Cheese, brie | Dairy and Egg Products | 0.52 mg | 40% |
| 181 | Fast foods, egg, scrambled | Fast Foods | 0.52 mg | 40% |
| 182 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 0.52 mg | 40% |
| 183 | Roll, dinner, egg | Baked Products | 0.52 mg | 40% |
| 184 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 0.51 mg | 39% |
| 185 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 0.51 mg | 39% |
| 186 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.51 mg | 39% |
| 187 | Indian, bread, naan | Baked Products | 0.51 mg | 39% |
| 188 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 39% |
| 189 | Cheese, limburger | Dairy and Egg Products | 0.50 mg | 39% |
| 190 | Instant breakfast, powder, prepared with 2% milk | Beverages | 0.50 mg | 39% |
| 191 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 0.50 mg | 39% |
| 192 | Celery flakes, dried | Vegetables and Vegetable Products | 0.50 mg | 38% |
| 193 | Fast foods, breakfast, english muffin with butter | Fast Foods | 0.50 mg | 38% |
| 194 | Longan, dried | Fruits and fruit juices | 0.50 mg | 38% |
| 195 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 38% |
| 196 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 0.50 mg | 38% |
| 197 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 0.49 mg | 38% |
| 198 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 0.49 mg | 38% |
| 199 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.49 mg | 38% |
| 200 | Cake, angel food, commercial | Baked Products | 0.49 mg | 38% |
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