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 1951–2000 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 0.08 mg | 6% |
| 1952 | Cracker, honey sesame | Snacks | 0.08 mg | 6% |
| 1953 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.08 mg | 6% |
| 1954 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.08 mg | 6% |
| 1955 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.08 mg | 6% |
| 1956 | Spices, onion powder | Spices and Herbs | 0.08 mg | 6% |
| 1957 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1958 | Lemon peel, raw | Fruits and fruit juices | 0.08 mg | 6% |
| 1959 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1960 | Lettuce, looseleaf | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1961 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1962 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1963 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1964 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1965 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1966 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1967 | Bread, pita, whole-wheat | Baked Products | 0.08 mg | 6% |
| 1968 | Pie, coconut cream, commercial | Baked Products | 0.08 mg | 6% |
| 1969 | Taco shell, baked | Baked Products | 0.08 mg | 6% |
| 1970 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1971 | Grains, rice flour, brown | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1972 | Grains, semolina | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1973 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 0.08 mg | 6% |
| 1974 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.08 mg | 6% |
| 1975 | Drink, orange flavour, vitamin C added, low calorie, powder | Beverages | 0.08 mg | 6% |
| 1976 | Tamale (Navajo) | Mixed Dishes | 0.08 mg | 6% |
| 1977 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1978 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1979 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1980 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1981 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1982 | Raspberry, wild, raw | Fruits and fruit juices | 0.08 mg | 6% |
| 1983 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1984 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1985 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 0.08 mg | 6% |
| 1986 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1987 | Refried beans, canned | Legumes and Legume Products | 0.08 mg | 6% |
| 1988 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1989 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 0.08 mg | 6% |
| 1990 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 1991 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.08 mg | 6% |
| 1992 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1993 | Juice, tomato, canned | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1994 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.08 mg | 6% |
| 1995 | Pie, pecan, commercial | Baked Products | 0.08 mg | 6% |
| 1996 | Snacks, corn-based, extruded, chips, plain | Snacks | 0.08 mg | 6% |
| 1997 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 1998 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 1999 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2000 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 0.08 mg | 6% |
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