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 401–450 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Cheese, brick | Dairy and Egg Products | 0.35 mg | 27% |
| 402 | Bread, italian, toasted | Baked Products | 0.35 mg | 27% |
| 403 | Sandwich, egg salad, homemade | Mixed Dishes | 0.35 mg | 27% |
| 404 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 0.35 mg | 27% |
| 405 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 406 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 0.35 mg | 27% |
| 407 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 0.35 mg | 27% |
| 408 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 0.35 mg | 27% |
| 409 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.35 mg | 27% |
| 410 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 0.35 mg | 27% |
| 411 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.35 mg | 27% |
| 412 | Fast foods, hot dog with chili | Fast Foods | 0.35 mg | 27% |
| 413 | Snacks, soy chips or crisps, salted | Snacks | 0.35 mg | 27% |
| 414 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 415 | Epazote, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 416 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.35 mg | 27% |
| 417 | Waffle, plain, homemade | Baked Products | 0.35 mg | 27% |
| 418 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 0.34 mg | 27% |
| 419 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.34 mg | 26% |
| 420 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 0.34 mg | 26% |
| 421 | Candies, candy bits, yogourt covered | Sweets | 0.34 mg | 26% |
| 422 | Cracker, standard snack type, low sodium | Baked Products | 0.34 mg | 26% |
| 423 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.34 mg | 26% |
| 424 | Phyllo dough | Baked Products | 0.34 mg | 26% |
| 425 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 0.34 mg | 26% |
| 426 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 0.34 mg | 26% |
| 427 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 0.34 mg | 26% |
| 428 | Bread, made with milk, commercial | Baked Products | 0.34 mg | 26% |
| 429 | Cracker, cheese | Baked Products | 0.34 mg | 26% |
| 430 | Bagel, oat bran | Baked Products | 0.34 mg | 26% |
| 431 | Snacks, bagel chips | Snacks | 0.34 mg | 26% |
| 432 | Roll (kaiser), hard | Baked Products | 0.34 mg | 26% |
| 433 | Spices, sage, ground | Spices and Herbs | 0.34 mg | 26% |
| 434 | Bread, white, commercial, reduced sodium | Baked Products | 0.34 mg | 26% |
| 435 | Bread, white, commercial | Baked Products | 0.34 mg | 26% |
| 436 | Cookie, butter, commercial | Baked Products | 0.34 mg | 26% |
| 437 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 0.34 mg | 26% |
| 438 | Cheese, gouda | Dairy and Egg Products | 0.33 mg | 26% |
| 439 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 0.33 mg | 26% |
| 440 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 0.33 mg | 26% |
| 441 | Cheese, parmesan, hard | Dairy and Egg Products | 0.33 mg | 26% |
| 442 | Snacks, pretzels, hard, plain, salted | Snacks | 0.33 mg | 26% |
| 443 | Hush puppy, homemade | Baked Products | 0.33 mg | 26% |
| 444 | Beans, yellow, raw | Legumes and Legume Products | 0.33 mg | 25% |
| 445 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 0.33 mg | 25% |
| 446 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 0.33 mg | 25% |
| 447 | Spices, cumin seed | Spices and Herbs | 0.33 mg | 25% |
| 448 | Cracker, wheat, low sodium | Baked Products | 0.33 mg | 25% |
| 449 | Bread, pita, white | Baked Products | 0.33 mg | 25% |
| 450 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.33 mg | 25% |
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