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 2901–2950 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2902 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2903 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2904 | Beans, white, flour | Legumes and Legume Products | 0.16 mg | 12% | CNF |
| 2905 | Candies, ALMOND JOY BITES | Sweets | 0.16 mg | 12% | CNF |
| 2906 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.16 mg | 12% | CNF |
| 2907 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2908 | Candies, caramel with nuts, chocolate covered | Sweets | 0.16 mg | 12% | CNF |
| 2909 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2910 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 0.16 mg | 12% | CNF |
| 2911 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 0.16 mg | 12% | CNF |
| 2912 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.16 mg | 12% | CNF |
| 2913 | Nuts, pistachio nuts, raw | Nuts and Seeds | 0.16 mg | 12% | CNF |
| 2914 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2915 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2916 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 0.16 mg | 12% | CNF |
| 2917 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 0.16 mg | 12% | CNF |
| 2918 | Pie, lemon meringue, prepared from recipe | Baked Products | 0.16 mg | 12% | USDA_SR |
| 2919 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 0.16 mg | 12% | USDA_SR |
| 2920 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.16 mg | 12% | USDA_SR |
| 2921 | Candies, sesame crunch | Sweets | 0.16 mg | 12% | USDA_SR |
| 2922 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 0.16 mg | 12% | USDA_SR |
| 2923 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.16 mg | 12% | CNF |
| 2924 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 12% | CNF |
| 2925 | Candies, sesame crunch (crisp) | Sweets | 0.16 mg | 12% | CNF |
| 2926 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 0.16 mg | 12% | CNF |
| 2927 | Pie, lemon meringue, homemade | Baked Products | 0.16 mg | 12% | CNF |
| 2928 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 0.16 mg | 12% | CNF |
| 2929 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 0.16 mg | 12% | CNF |
| 2930 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.16 mg | 12% | USDA_SR |
| 2931 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 0.16 mg | 12% | USDA_SR |
| 2932 | Whey, sweet, fluid | Dairy and Egg Products | 0.16 mg | 12% | USDA_SR |
| 2933 | Snacks, potato chips, cheese-flavor | Snacks | 0.16 mg | 12% | USDA_SR |
| 2934 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 12% | USDA_SR |
| 2935 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.16 mg | 12% | USDA_SR |
| 2936 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.16 mg | 12% | USDA_SR |
| 2937 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2938 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2939 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2940 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 0.16 mg | 12% | CNF |
| 2941 | Snacks, potato chips, cheese | Snacks | 0.16 mg | 12% | CNF |
| 2942 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.16 mg | 12% | CNF |
| 2943 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.16 mg | 12% | CNF |
| 2944 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2945 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.16 mg | 12% | CNF |
| 2946 | Whey, sweet, fluid | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2947 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 12% | USDA_SR |
| 2948 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.16 mg | 12% | CNF |
| 2949 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.16 mg | 12% | CNF |
| 2950 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.16 mg | 12% | CNF |
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