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 3451–3500 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 0.13 mg | 10% | CNF |
| 3452 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 0.13 mg | 10% | USDA_FF |
| 3453 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 3454 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 0.13 mg | 10% | USDA_SR |
| 3455 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 3456 | Yogourt, Greek style, fruit flavoured, 2% M.F. | Fats and Oils | 0.13 mg | 10% | CNF |
| 3457 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3458 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3459 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3460 | Cereal, ready to eat, Kashi: puffed, Kashi | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3461 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 0.13 mg | 10% | USDA_SR |
| 3462 | Hummus, commercial | Legumes and Legume Products | 0.13 mg | 10% | USDA_SR |
| 3463 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.13 mg | 10% | USDA_SR |
| 3464 | Crackers, toast thins, low sodium | Baked Products | 0.13 mg | 10% | USDA_SR |
| 3465 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 0.13 mg | 10% | USDA_SR |
| 3466 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 0.13 mg | 10% | USDA_SR |
| 3467 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.13 mg | 10% | USDA_SR |
| 3468 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.13 mg | 10% | USDA_SR |
| 3469 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 0.13 mg | 10% | USDA_SR |
| 3470 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.13 mg | 10% | CNF |
| 3471 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.13 mg | 10% | CNF |
| 3472 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.13 mg | 10% | CNF |
| 3473 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 0.13 mg | 10% | CNF |
| 3474 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3475 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3476 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.13 mg | 10% | CNF |
| 3477 | Spices, pepper, white | Spices and Herbs | 0.13 mg | 10% | USDA_SR |
| 3478 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | USDA_SR |
| 3479 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% | USDA_SR |
| 3480 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.13 mg | 10% | CNF |
| 3481 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.13 mg | 10% | CNF |
| 3482 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.13 mg | 10% | CNF |
| 3483 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.13 mg | 10% | CNF |
| 3484 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.13 mg | 10% | CNF |
| 3485 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 0.13 mg | 10% | CNF |
| 3486 | spices, pepper, white | Spices and Herbs | 0.13 mg | 10% | CNF |
| 3487 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.12 mg | 10% | USDA_SR |
| 3488 | Pie, cherry, prepared from recipe | Baked Products | 0.12 mg | 10% | USDA_SR |
| 3489 | Cake, coffeecake, cheese | Baked Products | 0.12 mg | 10% | USDA_SR |
| 3490 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 0.12 mg | 10% | USDA_SR |
| 3491 | Yogurt, frozen, flavors other than chocolate, lowfat | Dairy and Egg Products | 0.12 mg | 10% | USDA_SR |
| 3492 | Cream, fluid, light whipping | Dairy and Egg Products | 0.12 mg | 10% | USDA_SR |
| 3493 | Oat flour, partially debranned | Cereal Grains and Pasta | 0.12 mg | 10% | USDA_SR |
| 3494 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.12 mg | 10% | USDA_SR |
| 3495 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 0.12 mg | 10% | USDA_SR |
| 3496 | Bread, whole grain (whole-wheat), commercial | Baked Products | 0.12 mg | 10% | CNF |
| 3497 | Tea, chai latte, prepared with whole milk | Beverages | 0.12 mg | 10% | CNF |
| 3498 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 0.12 mg | 10% | CNF |
| 3499 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.12 mg | 10% | CNF |
| 3500 | Pie, cherry, homemade, 2 crust | Baked Products | 0.12 mg | 10% | CNF |
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