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 2001–2050 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.08 mg | 6% |
| 2002 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2003 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2004 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.08 mg | 6% |
| 2005 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 0.08 mg | 6% |
| 2006 | Lettuce, red leaf | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2007 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.08 mg | 6% |
| 2008 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 0.08 mg | 6% |
| 2009 | Indian, bread, paratha, whole-wheat | Baked Products | 0.08 mg | 6% |
| 2010 | Basil, fresh | Spices and Herbs | 0.08 mg | 6% |
| 2011 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2012 | Coffee, brewed, prepared with tap water | Beverages | 0.08 mg | 6% |
| 2013 | Sweets, jams and preserves | Sweets | 0.08 mg | 6% |
| 2014 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2015 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2016 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2017 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2018 | Beans, mungo, boiled | Legumes and Legume Products | 0.07 mg | 6% |
| 2019 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.07 mg | 6% |
| 2020 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 0.07 mg | 6% |
| 2021 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 0.07 mg | 6% |
| 2022 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.07 mg | 6% |
| 2023 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2024 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.07 mg | 6% |
| 2025 | Babyfood, dessert, jarred, custard (includes vanilla custard) | Babyfoods | 0.07 mg | 6% |
| 2026 | Bread, spelt, commercial | Baked Products | 0.07 mg | 6% |
| 2027 | Rice, Spanish rice | Mixed Dishes | 0.07 mg | 6% |
| 2028 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.07 mg | 6% |
| 2029 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2030 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2031 | Coffee, instant, regular, powder | Beverages | 0.07 mg | 6% |
| 2032 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.07 mg | 6% |
| 2033 | Candies, fudge, vanilla, homemade | Sweets | 0.07 mg | 6% |
| 2034 | Coffee, instant, powder, half the caffeine | Beverages | 0.07 mg | 6% |
| 2035 | Candies, M&M's peanut butter chocolate candies | Sweets | 0.07 mg | 6% |
| 2036 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.07 mg | 6% |
| 2037 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 0.07 mg | 6% |
| 2038 | Banana, raw | Fruits and fruit juices | 0.07 mg | 6% |
| 2039 | Arrowhead, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2040 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2041 | Lentils, boiled | Legumes and Legume Products | 0.07 mg | 6% |
| 2042 | Lentils, boiled, salted | Legumes and Legume Products | 0.07 mg | 6% |
| 2043 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.07 mg | 6% |
| 2044 | Grains, millet, flour | Cereals, Grains and Pasta | 0.07 mg | 6% |
| 2045 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2046 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2047 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 2048 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.07 mg | 6% |
| 2049 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.07 mg | 5% |
| 2050 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.07 mg | 5% |
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