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 3101–3150 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Candies, nougat, with almonds | Sweets | 0.15 mg | 11% | CNF |
| 3102 | Plant-based beverage, rice, enriched | Beverages | 0.15 mg | 11% | CNF |
| 3103 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.15 mg | 11% | CNF |
| 3104 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.15 mg | 11% | CNF |
| 3105 | Pie, coconut custard, commercial | Baked Products | 0.15 mg | 11% | CNF |
| 3106 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 0.15 mg | 11% | CNF |
| 3107 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.15 mg | 11% | CNF |
| 3108 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 0.15 mg | 11% | CNF |
| 3109 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 11% | CNF |
| 3110 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 11% | CNF |
| 3111 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.15 mg | 11% | CNF |
| 3112 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 0.15 mg | 11% | CNF |
| 3113 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 0.15 mg | 11% | CNF |
| 3114 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% | USDA_SR |
| 3115 | Popovers, dry mix, enriched | Baked Products | 0.15 mg | 11% | USDA_SR |
| 3116 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 0.15 mg | 11% | USDA_SR |
| 3117 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.15 mg | 11% | USDA_SR |
| 3118 | Popover, dry mix, unprepared | Baked Products | 0.15 mg | 11% | CNF |
| 3119 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% | CNF |
| 3120 | Flour, barley | Cereal Grains and Pasta | 0.15 mg | 11% | USDA_FF |
| 3121 | Beans, white, mature seeds, raw | Legumes and Legume Products | 0.15 mg | 11% | USDA_SR |
| 3122 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% | USDA_SR |
| 3123 | Crackers, wheat, regular | Baked Products | 0.15 mg | 11% | USDA_SR |
| 3124 | Snacks, granola bites, mixed flavors | Snacks | 0.15 mg | 11% | USDA_SR |
| 3125 | Ice cream sandwich | Dairy and Egg Products | 0.15 mg | 11% | USDA_SR |
| 3126 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.15 mg | 11% | USDA_SR |
| 3127 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.15 mg | 11% | USDA_SR |
| 3128 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.15 mg | 11% | USDA_SR |
| 3129 | Dessert, frozen, ice cream sandwich | Sweets | 0.15 mg | 11% | CNF |
| 3130 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 0.15 mg | 11% | CNF |
| 3131 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.15 mg | 11% | CNF |
| 3132 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.15 mg | 11% | CNF |
| 3133 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.15 mg | 11% | CNF |
| 3134 | Cracker, wheat | Baked Products | 0.15 mg | 11% | CNF |
| 3135 | Beans, white, raw | Legumes and Legume Products | 0.15 mg | 11% | CNF |
| 3136 | Beverage mix, chocolate flavour, powder | Beverages | 0.15 mg | 11% | CNF |
| 3137 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 0.14 mg | 11% | USDA_SR |
| 3138 | Crackers, crispbread, rye | Baked Products | 0.14 mg | 11% | USDA_SR |
| 3139 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 0.14 mg | 11% | USDA_SR |
| 3140 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 0.14 mg | 11% | USDA_SR |
| 3141 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 0.14 mg | 11% | USDA_SR |
| 3142 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.14 mg | 11% | USDA_SR |
| 3143 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.14 mg | 11% | USDA_SR |
| 3144 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 0.14 mg | 11% | USDA_SR |
| 3145 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.14 mg | 11% | CNF |
| 3146 | Candies, bars, Twix peanut butter cookie | Sweets | 0.14 mg | 11% | CNF |
| 3147 | Cracker, crispbread, rye | Baked Products | 0.14 mg | 11% | CNF |
| 3148 | Soybean kernels, roasted, salted | Legumes and Legume Products | 0.14 mg | 11% | CNF |
| 3149 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 0.14 mg | 11% | CNF |
| 3150 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 0.14 mg | 11% | CNF |
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