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 251–300 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 0.43 mg | 33% |
| 252 | Cheese, cheddar | Dairy and Egg Products | 0.43 mg | 33% |
| 253 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 0.43 mg | 33% |
| 254 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.43 mg | 33% |
| 255 | Bread, egg, (challah), toasted | Baked Products | 0.43 mg | 33% |
| 256 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 0.43 mg | 33% |
| 257 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.43 mg | 33% |
| 258 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 0.43 mg | 33% |
| 259 | Cheese, cheddar, imitation | Dairy and Egg Products | 0.43 mg | 33% |
| 260 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 0.43 mg | 33% |
| 261 | Egg, chicken, whole, cooked, scrambled or omelet | Dairy and Egg Products | 0.43 mg | 33% |
| 262 | Juice drink, orange | Beverages | 0.43 mg | 33% |
| 263 | Energy drink, various flavours | Beverages | 0.43 mg | 33% |
| 264 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 0.43 mg | 33% |
| 265 | Cracker, cheese, reduced sodium | Baked Products | 0.43 mg | 33% |
| 266 | Spices, rosemary, dried | Spices and Herbs | 0.43 mg | 33% |
| 267 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 0.43 mg | 33% |
| 268 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 0.43 mg | 33% |
| 269 | Bread, French or Vienna (also sourdough) | Baked Products | 0.43 mg | 33% |
| 270 | Grains, buckwheat | Cereals, Grains and Pasta | 0.42 mg | 33% |
| 271 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.42 mg | 33% |
| 272 | Croutons, seasoned | Baked Products | 0.42 mg | 32% |
| 273 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 0.42 mg | 32% |
| 274 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 0.42 mg | 32% |
| 275 | Spices, bay leaf | Spices and Herbs | 0.42 mg | 32% |
| 276 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 0.42 mg | 32% |
| 277 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.42 mg | 32% |
| 278 | Cracker, milk | Baked Products | 0.42 mg | 32% |
| 279 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 0.42 mg | 32% |
| 280 | Carrot, dehydrated | Vegetables and Vegetable Products | 0.42 mg | 32% |
| 281 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.42 mg | 32% |
| 282 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 0.41 mg | 32% |
| 283 | Candies, bars, Alpine White bar with almonds | Sweets | 0.41 mg | 32% |
| 284 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.41 mg | 32% |
| 285 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 0.41 mg | 32% |
| 286 | Dessert, egg custard, dry mix, unprepared | Sweets | 0.41 mg | 32% |
| 287 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 0.41 mg | 32% |
| 288 | Blueberry, wild, raw | Fruits and fruit juices | 0.41 mg | 32% |
| 289 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.41 mg | 31% |
| 290 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 0.41 mg | 31% |
| 291 | Ice cream cone, sugar, rolled-type | Baked Products | 0.41 mg | 31% |
| 292 | Dulce de leche (caramelized milk) | Sweets | 0.41 mg | 31% |
| 293 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 0.40 mg | 31% |
| 294 | Bread stuffing, dry mix, unprepared | Baked Products | 0.40 mg | 31% |
| 295 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 296 | Bread crumbs, dry, grated, plain | Baked Products | 0.40 mg | 31% |
| 297 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 298 | Meatless, sausage | Legumes and Legume Products | 0.40 mg | 31% |
| 299 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 300 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.40 mg | 31% |
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