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 2101–2150 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Candies, M&M's, plain chocolate candies | Sweets | 0.21 mg | 16% | CNF |
| 2102 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.21 mg | 16% | CNF |
| 2103 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.21 mg | 16% | CNF |
| 2104 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2105 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2106 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2107 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.21 mg | 16% | USDA_SR |
| 2108 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.21 mg | 16% | USDA_SR |
| 2109 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.21 mg | 16% | USDA_SR |
| 2110 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.21 mg | 16% | CNF |
| 2111 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2112 | Beans, pinto, raw | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2113 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.21 mg | 16% | CNF |
| 2114 | Cake, yellow, light, dry mix | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2115 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2116 | Lentils, raw | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2117 | Frozen yogurts, chocolate, soft-serve | Sweets | 0.21 mg | 16% | USDA_SR |
| 2118 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.21 mg | 16% | CNF |
| 2119 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.21 mg | 16% | CNF |
| 2120 | Lentils, raw | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2121 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 0.21 mg | 16% | CNF |
| 2122 | SILK Coffee, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2123 | SILK Unsweetened, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2124 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2125 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2126 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2127 | SILK Vanilla, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2128 | SILK Plain, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2129 | Cookies, peanut butter, prepared from recipe | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2130 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 0.21 mg | 16% | USDA_SR |
| 2131 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2132 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2133 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2134 | SILK Light Plain, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2135 | SILK Chocolate, soymilk | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2136 | Cookies, brownies, commercially prepared | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2137 | Biscuits, mixed grain, refrigerated dough | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2138 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 0.21 mg | 16% | USDA_SR |
| 2139 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 0.21 mg | 16% | USDA_SR |
| 2140 | BURGER KING, DOUBLE WHOPPER, with cheese | Fast Foods | 0.21 mg | 16% | USDA_SR |
| 2141 | Cabbage, kimchi | Vegetables and Vegetable Products | 0.21 mg | 16% | USDA_SR |
| 2142 | Candies, REESE'S BITES | Sweets | 0.21 mg | 16% | USDA_SR |
| 2143 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.21 mg | 16% | USDA_SR |
| 2144 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 0.21 mg | 16% | USDA_SR |
| 2145 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 0.21 mg | 16% | USDA_SR |
| 2146 | Candies, KIT KAT Wafer Bar | Sweets | 0.21 mg | 16% | USDA_SR |
| 2147 | Milk, buttermilk, fluid, cultured, reduced fat | Dairy and Egg Products | 0.21 mg | 16% | USDA_SR |
| 2148 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 0.21 mg | 16% | USDA_SR |
| 2149 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 0.21 mg | 16% | USDA_SR |
| 2150 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 0.21 mg | 16% | USDA_SR |
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