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 2151–2200 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 0.21 mg | 16% | CNF |
| 2152 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 0.21 mg | 16% | CNF |
| 2153 | Fast foods, brownie | Fast Foods | 0.21 mg | 16% | CNF |
| 2154 | Beans, kidney, all types, raw | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2155 | Dessert, flan, caramel custard, homemade | Sweets | 0.21 mg | 16% | CNF |
| 2156 | Beans, black, flour | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2157 | Grains, amaranth, flour | Cereals, Grains and Pasta | 0.21 mg | 16% | CNF |
| 2158 | Candies, REESE'S BITES | Sweets | 0.21 mg | 16% | CNF |
| 2159 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 0.21 mg | 16% | CNF |
| 2160 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.21 mg | 16% | CNF |
| 2161 | Candies, bars, Whatchamacallit | Sweets | 0.21 mg | 16% | CNF |
| 2162 | Candies, bars, Kit Kat wafer bar | Sweets | 0.21 mg | 16% | CNF |
| 2163 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 0.21 mg | 16% | CNF |
| 2164 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.21 mg | 16% | CNF |
| 2165 | Cookie, brownie, commercial | Baked Products | 0.21 mg | 16% | CNF |
| 2166 | Biscuit, multigrain, refrigerated dough | Baked Products | 0.21 mg | 16% | CNF |
| 2167 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 0.21 mg | 16% | CNF |
| 2168 | Pie, lemon meringue, commercially prepared | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2169 | Pancakes, special dietary, dry mix | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2170 | Cheese, mexican, queso anejo | Dairy and Egg Products | 0.21 mg | 16% | USDA_SR |
| 2171 | McDONALD'S, BIG MAC | Fast Foods | 0.21 mg | 16% | USDA_SR |
| 2172 | Bagels, wheat | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2173 | Bagel, whole-wheat (multigrain) | Baked Products | 0.21 mg | 16% | CNF |
| 2174 | Tourtiere, homemade | Baked Products | 0.21 mg | 16% | CNF |
| 2175 | Pie, lemon meringue, commercial | Baked Products | 0.21 mg | 16% | CNF |
| 2176 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.21 mg | 16% | CNF |
| 2177 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 0.21 mg | 16% | CNF |
| 2178 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.21 mg | 16% | USDA_SR |
| 2179 | Pie, egg custard, commercially prepared | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2180 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2181 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2182 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.21 mg | 16% | USDA_SR |
| 2183 | Candies, bars, Twix, caramel cookie | Sweets | 0.21 mg | 16% | CNF |
| 2184 | Pie, egg custard, commercial | Baked Products | 0.21 mg | 16% | CNF |
| 2185 | Cookie, peanut butter, commercial | Baked Products | 0.21 mg | 16% | CNF |
| 2186 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.21 mg | 16% | CNF |
| 2187 | Bread, white with raisins, commercial | Baked Products | 0.21 mg | 16% | CNF |
| 2188 | Mushroom, beech | Vegetables and Vegetable Products | 0.21 mg | 16% | USDA_FF |
| 2189 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2190 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 0.21 mg | 16% | USDA_SR |
| 2191 | Pie, banana cream, prepared from recipe | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2192 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.21 mg | 16% | USDA_SR |
| 2193 | APPLEBEE'S, chili | Restaurant Foods | 0.21 mg | 16% | USDA_SR |
| 2194 | Bread, sprouted wheat, commercial, toasted | Baked Products | 0.21 mg | 16% | CNF |
| 2195 | Pie, banana cream, homemade | Baked Products | 0.21 mg | 16% | CNF |
| 2196 | Beans, small white, raw | Legumes and Legume Products | 0.21 mg | 16% | CNF |
| 2197 | Cookies, raisin, soft-type | Baked Products | 0.21 mg | 16% | USDA_SR |
| 2198 | Light ice cream, Creamsicle | Dairy and Egg Products | 0.21 mg | 16% | USDA_SR |
| 2199 | Cookie, raisin, soft-type | Baked Products | 0.21 mg | 16% | CNF |
| 2200 | Cookies, chocolate chip, dry mix | Baked Products | 0.20 mg | 16% | USDA_SR |
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