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 301–350 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 31% |
| 302 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 31% |
| 303 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 304 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 305 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.40 mg | 31% |
| 306 | Grains, quinoa, flour | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 307 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 308 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 309 | Cracker, rusk toast | Baked Products | 0.40 mg | 31% |
| 310 | Spices, thyme, dried | Spices and Herbs | 0.40 mg | 31% |
| 311 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 0.40 mg | 31% |
| 312 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.40 mg | 31% |
| 313 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 0.40 mg | 31% |
| 314 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 0.40 mg | 30% |
| 315 | Bread, protein (includes gluten) | Baked Products | 0.39 mg | 30% |
| 316 | Sweets, syrups, malt | Sweets | 0.39 mg | 30% |
| 317 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 0.39 mg | 30% |
| 318 | Cheese, monterey | Dairy and Egg Products | 0.39 mg | 30% |
| 319 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.39 mg | 30% |
| 320 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 0.39 mg | 30% |
| 321 | Cheese, edam | Dairy and Egg Products | 0.39 mg | 30% |
| 322 | Bread, protein (includes gluten), toasted | Baked Products | 0.39 mg | 30% |
| 323 | Egg substitute, liquid, fat free | Dairy and Egg Products | 0.39 mg | 30% |
| 324 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.39 mg | 30% |
| 325 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 0.39 mg | 30% |
| 326 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.39 mg | 30% |
| 327 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.39 mg | 30% |
| 328 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 0.38 mg | 29% |
| 329 | Bread, white, homemade with 2% milk | Baked Products | 0.38 mg | 29% |
| 330 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 331 | Cheese, blue | Dairy and Egg Products | 0.38 mg | 29% |
| 332 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 0.38 mg | 29% |
| 333 | French toast, frozen, ready to heat | Baked Products | 0.38 mg | 29% |
| 334 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 335 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.38 mg | 29% |
| 336 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 0.38 mg | 29% |
| 337 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 0.38 mg | 29% |
| 338 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.38 mg | 29% |
| 339 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 0.38 mg | 29% |
| 340 | Spices, caraway seed | Spices and Herbs | 0.38 mg | 29% |
| 341 | Bread, wheat germ, toasted | Baked Products | 0.38 mg | 29% |
| 342 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.38 mg | 29% |
| 343 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 0.38 mg | 29% |
| 344 | Cheese, processed product, mozzarella, slices | Dairy and Egg Products | 0.38 mg | 29% |
| 345 | Snacks, Clif bar, all flavours | Snacks | 0.38 mg | 29% |
| 346 | Bread, wheat germ | Baked Products | 0.38 mg | 29% |
| 347 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 0.38 mg | 29% |
| 348 | Cheese, colby | Dairy and Egg Products | 0.38 mg | 29% |
| 349 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.37 mg | 29% |
| 350 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 0.37 mg | 29% |
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