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 2801–2850 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 0.17 mg | 13% | USDA_SR |
| 2802 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 0.17 mg | 13% | USDA_SR |
| 2803 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 0.17 mg | 13% | USDA_SR |
| 2804 | Snacks, brown rice chips | Snacks | 0.17 mg | 13% | USDA_SR |
| 2805 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.17 mg | 13% | USDA_SR |
| 2806 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 2807 | Sweetener, syrup, agave | Sweets | 0.17 mg | 13% | USDA_SR |
| 2808 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 0.17 mg | 13% | USDA_SR |
| 2809 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.17 mg | 13% | USDA_SR |
| 2810 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 13% | USDA_SR |
| 2811 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 0.17 mg | 13% | USDA_SR |
| 2812 | Snacks, rice cracker brown rice, plain | Snacks | 0.17 mg | 13% | USDA_SR |
| 2813 | Snacks, granola bars, soft, uncoated, plain | Snacks | 0.17 mg | 13% | USDA_SR |
| 2814 | Snacks, brown rice chips | Snacks | 0.17 mg | 13% | CNF |
| 2815 | Sweetener, syrup, agave | Sweets | 0.17 mg | 13% | CNF |
| 2816 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 0.17 mg | 13% | CNF |
| 2817 | Snacks, rice cakes, brown rice, plain | Snacks | 0.17 mg | 13% | CNF |
| 2818 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.17 mg | 13% | CNF |
| 2819 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.17 mg | 13% | CNF |
| 2820 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.17 mg | 13% | CNF |
| 2821 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 13% | CNF |
| 2822 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.17 mg | 13% | CNF |
| 2823 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 0.17 mg | 13% | CNF |
| 2824 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.17 mg | 13% | CNF |
| 2825 | Croissants, apple | Baked Products | 0.16 mg | 13% | USDA_SR |
| 2826 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 0.16 mg | 13% | USDA_SR |
| 2827 | Beverages, Protein powder soy based | Beverages | 0.16 mg | 13% | USDA_SR |
| 2828 | Plant-based beverage, protein powder, soy based, powder | Beverages | 0.16 mg | 13% | CNF |
| 2829 | Croissant, apple, commercial | Baked Products | 0.16 mg | 13% | CNF |
| 2830 | Beans, navy, raw | Legumes and Legume Products | 0.16 mg | 13% | CNF |
| 2831 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 0.16 mg | 13% | USDA_SR |
| 2832 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 0.16 mg | 13% | USDA_SR |
| 2833 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 0.16 mg | 13% | USDA_SR |
| 2834 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 0.16 mg | 13% | USDA_SR |
| 2835 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 0.16 mg | 13% | USDA_SR |
| 2836 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 0.16 mg | 13% | USDA_SR |
| 2837 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 0.16 mg | 13% | USDA_SR |
| 2838 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 0.16 mg | 13% | USDA_SR |
| 2839 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 0.16 mg | 13% | USDA_SR |
| 2840 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 13% | CNF |
| 2841 | Muffin, blueberry, commercial | Baked Products | 0.16 mg | 13% | CNF |
| 2842 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 0.16 mg | 13% | CNF |
| 2843 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 0.16 mg | 13% | CNF |
| 2844 | Seeds, sunflower seed butter | Nuts and Seeds | 0.16 mg | 13% | CNF |
| 2845 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 0.16 mg | 13% | CNF |
| 2846 | Cookies, brownies, dry mix, regular | Baked Products | 0.16 mg | 12% | USDA_SR |
| 2847 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.16 mg | 12% | USDA_SR |
| 2848 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 0.16 mg | 12% | USDA_SR |
| 2849 | Cake, gingerbread, prepared from recipe | Baked Products | 0.16 mg | 12% | USDA_SR |
| 2850 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.16 mg | 12% | USDA_SR |
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