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 2301–2350 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.20 mg | 15% | CNF |
| 2302 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.20 mg | 15% | CNF |
| 2303 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 0.20 mg | 15% | CNF |
| 2304 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% | CNF |
| 2305 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% | CNF |
| 2306 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 15% | CNF |
| 2307 | Spices, curry powder | Spices and Herbs | 0.20 mg | 15% | CNF |
| 2308 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 0.20 mg | 15% | USDA_SR |
| 2309 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.20 mg | 15% | USDA_SR |
| 2310 | Bread, multigrain, commercial, reduced sodium | Baked Products | 0.20 mg | 15% | CNF |
| 2311 | Bread, multigrain, commercial | Baked Products | 0.20 mg | 15% | CNF |
| 2312 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 0.20 mg | 15% | USDA_SR |
| 2313 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 0.20 mg | 15% | USDA_SR |
| 2314 | Snacks, trail mix, regular, unsalted | Snacks | 0.20 mg | 15% | USDA_SR |
| 2315 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 0.20 mg | 15% | USDA_SR |
| 2316 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.20 mg | 15% | USDA_SR |
| 2317 | Ice creams, vanilla, light, soft-serve | Sweets | 0.20 mg | 15% | USDA_SR |
| 2318 | Snacks, trail mix, regular | Snacks | 0.20 mg | 15% | USDA_SR |
| 2319 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 0.20 mg | 15% | CNF |
| 2320 | Snacks, trail mix, regular, unsalted | Snacks | 0.20 mg | 15% | CNF |
| 2321 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.20 mg | 15% | CNF |
| 2322 | Snacks, trail mix, regular | Snacks | 0.20 mg | 15% | CNF |
| 2323 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.20 mg | 15% | CNF |
| 2324 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.20 mg | 15% | CNF |
| 2325 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 0.20 mg | 15% | USDA_SR |
| 2326 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 0.20 mg | 15% | USDA_SR |
| 2327 | Snacks, potato chips, plain, unsalted | Snacks | 0.20 mg | 15% | USDA_SR |
| 2328 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 0.20 mg | 15% | USDA_SR |
| 2329 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 0.20 mg | 15% | USDA_SR |
| 2330 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 2331 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.20 mg | 15% | USDA_SR |
| 2332 | Burrito, bean and cheese, microwaved | Mixed Dishes | 0.20 mg | 15% | CNF |
| 2333 | Peanuts, all types, dry roasted | Legumes and Legume Products | 0.20 mg | 15% | CNF |
| 2334 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 0.20 mg | 15% | CNF |
| 2335 | Buttermilk, low fat | Dairy and Egg Products | 0.20 mg | 15% | USDA_FF |
| 2336 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 2337 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 2338 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 0.20 mg | 15% | USDA_SR |
| 2339 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 0.20 mg | 15% | USDA_SR |
| 2340 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 0.20 mg | 15% | CNF |
| 2341 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 0.20 mg | 15% | CNF |
| 2342 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 0.20 mg | 15% | CNF |
| 2343 | Cheese fondue | Dairy and Egg Products | 0.20 mg | 15% | CNF |
| 2344 | Beverages, shake, fast food, strawberry | Beverages | 0.20 mg | 15% | USDA_SR |
| 2345 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 0.20 mg | 15% | USDA_SR |
| 2346 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.20 mg | 15% | USDA_SR |
| 2347 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.20 mg | 15% | USDA_SR |
| 2348 | Fast foods, pizza, cheese, regular crust | Fast Foods | 0.20 mg | 15% | CNF |
| 2349 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.20 mg | 15% | CNF |
| 2350 | Pie, tourtiere, commercial | Baked Products | 0.20 mg | 15% | CNF |
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