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 351–400 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Bread, made with milk, commercial, toasted | Baked Products | 0.37 mg | 29% |
| 352 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 0.37 mg | 29% |
| 353 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.37 mg | 29% |
| 354 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.37 mg | 29% |
| 355 | Bread, white, commercial, toasted | Baked Products | 0.37 mg | 29% |
| 356 | Nuts, beechnuts, dried | Nuts and Seeds | 0.37 mg | 29% |
| 357 | Muffin, corn, toaster type | Baked Products | 0.37 mg | 28% |
| 358 | Fast foods, breakfast, french toast with butter | Fast Foods | 0.37 mg | 28% |
| 359 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.37 mg | 28% |
| 360 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 0.37 mg | 28% |
| 361 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 0.37 mg | 28% |
| 362 | Cheese, romano | Dairy and Egg Products | 0.37 mg | 28% |
| 363 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 0.37 mg | 28% |
| 364 | Spices, fenugreek seed | Spices and Herbs | 0.37 mg | 28% |
| 365 | Grape leaves, canned | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 366 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 0.36 mg | 28% |
| 367 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 0.36 mg | 28% |
| 368 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 369 | Jujube (chinese date), dried | Fruits and fruit juices | 0.36 mg | 28% |
| 370 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.36 mg | 28% |
| 371 | Cheese, swiss, low fat | Dairy and Egg Products | 0.36 mg | 28% |
| 372 | Fast foods, dessert, animal crackers | Fast Foods | 0.36 mg | 28% |
| 373 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 0.36 mg | 28% |
| 374 | Cheese, muenster, low fat | Dairy and Egg Products | 0.36 mg | 28% |
| 375 | Cheese, monterey, low fat | Dairy and Egg Products | 0.36 mg | 28% |
| 376 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 0.36 mg | 28% |
| 377 | Cream puff, homemade, shell only, includes eclair | Baked Products | 0.36 mg | 28% |
| 378 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.36 mg | 28% |
| 379 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 0.36 mg | 28% |
| 380 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 0.36 mg | 28% |
| 381 | Fast foods, breakfast, biscuit with egg | Fast Foods | 0.36 mg | 28% |
| 382 | Cheese, parmesan, dry grated | Dairy and Egg Products | 0.36 mg | 28% |
| 383 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 0.36 mg | 27% |
| 384 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 0.36 mg | 27% |
| 385 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 386 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 387 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 388 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 389 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 390 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 391 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 0.35 mg | 27% |
| 392 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.35 mg | 27% |
| 393 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 0.35 mg | 27% |
| 394 | Drink, grape, vitamin C added, canned | Beverages | 0.35 mg | 27% |
| 395 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 396 | Ice cream cone, cake or wafer-type | Baked Products | 0.35 mg | 27% |
| 397 | Spices, fennel seed | Spices and Herbs | 0.35 mg | 27% |
| 398 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 0.35 mg | 27% |
| 399 | Bread, white, homemade with nonfat dry milk | Baked Products | 0.35 mg | 27% |
| 400 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.35 mg | 27% |
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