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 4201–4250 of 7,622 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Flour, 00 | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_FF |
| 4202 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 0.09 mg | 7% | USDA_SR |
| 4203 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 4204 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4205 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4206 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.09 mg | 7% | USDA_SR |
| 4207 | Syrups, chocolate, fudge-type | Sweets | 0.09 mg | 7% | USDA_SR |
| 4208 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 0.09 mg | 7% | USDA_SR |
| 4209 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.09 mg | 7% | CNF |
| 4210 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 0.09 mg | 7% | CNF |
| 4211 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.09 mg | 7% | CNF |
| 4212 | Moth beans, raw | Legumes and Legume Products | 0.09 mg | 7% | CNF |
| 4213 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 4214 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.09 mg | 7% | CNF |
| 4215 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 0.09 mg | 7% | CNF |
| 4216 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 0.09 mg | 7% | USDA_SR |
| 4217 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 0.09 mg | 7% | USDA_SR |
| 4218 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.09 mg | 7% | USDA_SR |
| 4219 | Alcoholic beverages, beer, higher alcohol | Beverages | 0.09 mg | 7% | USDA_SR |
| 4220 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 0.09 mg | 7% | USDA_SR |
| 4221 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 0.09 mg | 7% | USDA_SR |
| 4222 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.09 mg | 7% | USDA_SR |
| 4223 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 4224 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 4225 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4226 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4227 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4228 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4229 | Onions, welsh, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4230 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4231 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4232 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4233 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.09 mg | 7% | USDA_SR |
| 4234 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.09 mg | 7% | USDA_SR |
| 4235 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 0.09 mg | 7% | USDA_SR |
| 4236 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 4237 | Candies, semisweet chocolate, made with butter | Sweets | 0.09 mg | 7% | USDA_SR |
| 4238 | Snacks, granola bars, hard, peanut butter | Snacks | 0.09 mg | 7% | USDA_SR |
| 4239 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 0.09 mg | 7% | USDA_SR |
| 4240 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4241 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4242 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4243 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4244 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4245 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4246 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
| 4247 | Orange peel, raw | Fruits and Fruit Juices | 0.09 mg | 7% | USDA_SR |
| 4248 | Rye flour, light | Cereal Grains and Pasta | 0.09 mg | 7% | USDA_SR |
| 4249 | Snacks, rice cakes, brown rice, rye | Snacks | 0.09 mg | 7% | USDA_SR |
| 4250 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 0.09 mg | 7% | USDA_SR |
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