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 3401–3450 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3401 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 0.13 mg | 10% | USDA_SR |
| 3402 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 0.13 mg | 10% | USDA_SR |
| 3403 | Cheese, cottage, lowfat, 1% milkfat, with vegetables | Dairy and Egg Products | 0.13 mg | 10% | USDA_SR |
| 3404 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3405 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3406 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3407 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% | CNF |
| 3408 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% | CNF |
| 3409 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.13 mg | 10% | CNF |
| 3410 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.13 mg | 10% | CNF |
| 3411 | Toaster pastry, fruit (strawberry, cherry, apple), low fat | Baked Products | 0.13 mg | 10% | CNF |
| 3412 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3413 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 0.13 mg | 10% | CNF |
| 3414 | Candies, bars, Snickers | Sweets | 0.13 mg | 10% | CNF |
| 3415 | Snacks, corn nuts, plain | Snacks | 0.13 mg | 10% | CNF |
| 3416 | Bread, whole wheat, commercial | Baked Products | 0.13 mg | 10% | CNF |
| 3417 | Pie, cherry, commercial, 2 crust | Baked Products | 0.13 mg | 10% | CNF |
| 3418 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.13 mg | 10% | CNF |
| 3419 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.13 mg | 10% | CNF |
| 3420 | Cookie, fortune | Baked Products | 0.13 mg | 10% | CNF |
| 3421 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.13 mg | 10% | CNF |
| 3422 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.13 mg | 10% | CNF |
| 3423 | Nuts, walnuts, black, dried | Nuts and Seeds | 0.13 mg | 10% | CNF |
| 3424 | Nuts, pecans, dried | Nuts and Seeds | 0.13 mg | 10% | CNF |
| 3425 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3426 | Kale, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3427 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3428 | Collards, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3429 | Passion fruit, purple, raw | Fruits and fruit juices | 0.13 mg | 10% | CNF |
| 3430 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.13 mg | 10% | CNF |
| 3431 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.13 mg | 10% | CNF |
| 3432 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3433 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3434 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3435 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3436 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 0.13 mg | 10% | CNF |
| 3437 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.13 mg | 10% | USDA_SR |
| 3438 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.13 mg | 10% | USDA_SR |
| 3439 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 0.13 mg | 10% | USDA_SR |
| 3440 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.13 mg | 10% | USDA_SR |
| 3441 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 3442 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 3443 | Ice creams, chocolate, light | Sweets | 0.13 mg | 10% | USDA_SR |
| 3444 | Frozen, dessert, ice milk bar, low fat | Sweets | 0.13 mg | 10% | CNF |
| 3445 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.13 mg | 10% | CNF |
| 3446 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3447 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3448 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% | CNF |
| 3449 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.13 mg | 10% | CNF |
| 3450 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 0.13 mg | 10% | CNF |
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