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 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.49 mg | 38% |
| 202 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 203 | Waffle, whole wheat, low fat | Baked Products | 0.49 mg | 38% |
| 204 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.49 mg | 38% |
| 205 | Tomato, sun-dried | Vegetables and Vegetable Products | 0.49 mg | 38% |
| 206 | Cheese, camembert | Dairy and Egg Products | 0.49 mg | 38% |
| 207 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 0.49 mg | 37% |
| 208 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.49 mg | 37% |
| 209 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 0.49 mg | 37% |
| 210 | Meatless, bacon | Legumes and Legume Products | 0.48 mg | 37% |
| 211 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.48 mg | 37% |
| 212 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 0.48 mg | 37% |
| 213 | Peanut flour, defatted, salted | Legumes and Legume Products | 0.48 mg | 37% |
| 214 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.47 mg | 37% |
| 215 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 0.47 mg | 37% |
| 216 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.47 mg | 36% |
| 217 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 0.47 mg | 36% |
| 218 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.47 mg | 36% |
| 219 | Spices, thyme, fresh | Spices and Herbs | 0.47 mg | 36% |
| 220 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 0.47 mg | 36% |
| 221 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 0.47 mg | 36% |
| 222 | Cracker meal | Baked Products | 0.47 mg | 36% |
| 223 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 0.47 mg | 36% |
| 224 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.47 mg | 36% |
| 225 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 0.47 mg | 36% |
| 226 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.46 mg | 36% |
| 227 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.46 mg | 35% |
| 228 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 0.46 mg | 35% |
| 229 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 0.46 mg | 35% |
| 230 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.46 mg | 35% |
| 231 | Taro leaves, raw | Vegetables and Vegetable Products | 0.46 mg | 35% |
| 232 | Cracker, standard snack-type | Baked Products | 0.46 mg | 35% |
| 233 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 0.45 mg | 35% |
| 234 | Fast foods, entree, chili con carne | Fast Foods | 0.45 mg | 35% |
| 235 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 0.45 mg | 35% |
| 236 | Cheese, caraway | Dairy and Egg Products | 0.45 mg | 35% |
| 237 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 0.45 mg | 35% |
| 238 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 0.45 mg | 35% |
| 239 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 0.45 mg | 35% |
| 240 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 0.45 mg | 35% |
| 241 | Spices, mace, ground | Spices and Herbs | 0.45 mg | 34% |
| 242 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 0.45 mg | 34% |
| 243 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 0.45 mg | 34% |
| 244 | Energy drink, coffee flavours | Beverages | 0.44 mg | 34% |
| 245 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 34% |
| 246 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 0.44 mg | 34% |
| 247 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.44 mg | 34% |
| 248 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.44 mg | 34% |
| 249 | Cracker, matzo, egg and onion | Baked Products | 0.44 mg | 34% |
| 250 | Bread, egg (Challah) | Baked Products | 0.44 mg | 34% |
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