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 1–50 of 3,407 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Yeast extract spread | Vegetables and Vegetable Products | 17.50 mg | 1346% |
| 2 | Drink, fruit flavour, powder, low calorie, vitamin C | Beverages | 6.80 mg | 523% |
| 3 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 6.26 mg | 482% |
| 4 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 4.41 mg | 339% |
| 5 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 4.24 mg | 326% |
| 6 | Malted milk, chocolate flavour, enriched powder | Beverages | 4.11 mg | 316% |
| 7 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 4.07 mg | 313% |
| 8 | Leavening agent, yeast, baker's, active, dry | Baked Products | 4.00 mg | 308% |
| 9 | Seeds, hemp seeds, hulled | Nuts and Seeds | 3.88 mg | 298% |
| 10 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 3.67 mg | 282% |
| 11 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 3.66 mg | 281% |
| 12 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.62 mg | 279% |
| 13 | Malted milk, natural flavour, enriched powder | Beverages | 3.57 mg | 275% |
| 14 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 3.53 mg | 271% |
| 15 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 3.38 mg | 260% |
| 16 | Babyfood, cereal, wheat, dry | Babyfoods | 3.36 mg | 258% |
| 17 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 3.36 mg | 258% |
| 18 | Babyfood, cereal, rice, dry | Babyfoods | 3.27 mg | 252% |
| 19 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 3.20 mg | 246% |
| 20 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 3.00 mg | 231% |
| 21 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 2.78 mg | 214% |
| 22 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 2.76 mg | 212% |
| 23 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 2.75 mg | 212% |
| 24 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 2.72 mg | 209% |
| 25 | Babyfood, cereal, oat, dry | Babyfoods | 2.71 mg | 209% |
| 26 | Babyfood, cereal, mixed grain, dry | Babyfoods | 2.66 mg | 204% |
| 27 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 2.63 mg | 202% |
| 28 | Instant breakfast, powder | Beverages | 2.60 mg | 200% |
| 29 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 2.59 mg | 199% |
| 30 | Egg, chicken, white, dried | Dairy and Egg Products | 2.53 mg | 195% |
| 31 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 2.53 mg | 195% |
| 32 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 2.40 mg | 185% |
| 33 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 2.32 mg | 178% |
| 34 | Parsley, freeze-dried | Vegetables and Vegetable Products | 2.26 mg | 174% |
| 35 | Pepper, ancho, dried | Vegetables and Vegetable Products | 2.25 mg | 173% |
| 36 | Whey, sweet, dry | Dairy and Egg Products | 2.21 mg | 170% |
| 37 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 2.16 mg | 166% |
| 38 | Beverages, high protein powder | Beverages | 2.12 mg | 163% |
| 39 | Whey, acid, dry | Dairy and Egg Products | 2.06 mg | 158% |
| 40 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 2.03 mg | 156% |
| 41 | Beverage, protein powder, whey based, powder | Beverages | 2.02 mg | 155% |
| 42 | Egg, chicken, dried, whole | Dairy and Egg Products | 1.98 mg | 152% |
| 43 | Sweets, sugars, maple, granulated | Sweets | 1.81 mg | 139% |
| 44 | Egg substitute, powder | Dairy and Egg Products | 1.76 mg | 135% |
| 45 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 1.74 mg | 134% |
| 46 | Chocolate syrup, thin type, less sugar, with added vitamins and minerals | Beverages | 1.69 mg | 130% |
| 47 | Nuts, almond meal, partially defatted | Nuts and Seeds | 1.68 mg | 129% |
| 48 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 1.68 mg | 129% |
| 49 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 1.67 mg | 128% |
| 50 | Sweets, maple taffy | Sweets | 1.61 mg | 124% |
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