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 201–250 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 201 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 1.23 mg | 95% | USDA_SR |
| 202 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 1.23 mg | 95% | CNF |
| 203 | Spices, paprika | Spices and Herbs | 1.23 mg | 95% | USDA_SR |
| 204 | Spices, parsley, dried | Spices and Herbs | 1.23 mg | 95% | CNF |
| 205 | Spices, paprika | Spices and Herbs | 1.23 mg | 95% | CNF |
| 206 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 1.23 mg | 94% | USDA_SR |
| 207 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 1.21 mg | 93% | USDA_SR |
| 208 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 1.21 mg | 93% | USDA_SR |
| 209 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 1.21 mg | 93% | CNF |
| 210 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 1.21 mg | 93% | USDA_SR |
| 211 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 1.21 mg | 93% | USDA_SR |
| 212 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 1.21 mg | 93% | USDA_SR |
| 213 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 1.21 mg | 93% | CNF |
| 214 | Milk, dry whole | Dairy and Egg Products | 1.21 mg | 93% | CNF |
| 215 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 1.20 mg | 92% | USDA_SR |
| 216 | Spices, basil, dried | Spices and Herbs | 1.20 mg | 92% | USDA_SR |
| 217 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% | USDA_SR |
| 218 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% | CNF |
| 219 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 1.20 mg | 92% | CNF |
| 220 | Spices, basil, dried | Spices and Herbs | 1.20 mg | 92% | CNF |
| 221 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 1.20 mg | 92% | USDA_SR |
| 222 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 1.20 mg | 92% | USDA_SR |
| 223 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 1.20 mg | 92% | CNF |
| 224 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 1.20 mg | 92% | CNF |
| 225 | Cheese, goat, hard type | Dairy and Egg Products | 1.19 mg | 92% | USDA_SR |
| 226 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 1.19 mg | 92% | CNF |
| 227 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 1.17 mg | 90% | USDA_SR |
| 228 | Soy flour, full-fat, raw | Legumes and Legume Products | 1.16 mg | 89% | USDA_SR |
| 229 | Soy flour, full-fat, raw | Legumes and Legume Products | 1.16 mg | 89% | CNF |
| 230 | Nuts, almonds | Nut and Seed Products | 1.14 mg | 88% | USDA_SR |
| 231 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 1.14 mg | 88% | CNF |
| 232 | Leavening agents, yeast, baker's, compressed | Baked Products | 1.13 mg | 87% | USDA_SR |
| 233 | Leavening agent, yeast, baker's, compressed | Baked Products | 1.13 mg | 87% | CNF |
| 234 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 1.12 mg | 86% | USDA_SR |
| 235 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 1.12 mg | 86% | USDA_SR |
| 236 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 1.11 mg | 85% | CNF |
| 237 | Breakfast bar, corn flake crust with fruit | Snacks | 1.10 mg | 85% | USDA_SR |
| 238 | Breakfast bar, corn flake crust with fruit | Baked Products | 1.10 mg | 85% | CNF |
| 239 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 1.08 mg | 83% | USDA_SR |
| 240 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 1.08 mg | 83% | CNF |
| 241 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 1.07 mg | 82% | USDA_SR |
| 242 | Babyfood, cereal, barley, dry fortified | Baby Foods | 1.07 mg | 82% | USDA_SR |
| 243 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 1.07 mg | 82% | USDA_SR |
| 244 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 1.06 mg | 81% | USDA_SR |
| 245 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 1.05 mg | 81% | USDA_SR |
| 246 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 1.05 mg | 81% | CNF |
| 247 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 1.05 mg | 81% | CNF |
| 248 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 1.04 mg | 80% | USDA_SR |
| 249 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 1.04 mg | 80% | USDA_SR |
| 250 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 1.04 mg | 80% | CNF |
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