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 133 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 1.57 mg | 121% |
| 2 | Flour, almond | Nut and Seed Products | 0.75 mg | 58% |
| 3 | Mushroom, crimini | Vegetables and Vegetable Products | 0.52 mg | 40% |
| 4 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 0.51 mg | 39% |
| 5 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.47 mg | 36% |
| 6 | Eggs, Grade A, Large, egg yolk | Dairy and Egg Products | 0.47 mg | 36% |
| 7 | Mushroom, portabella | Vegetables and Vegetable Products | 0.47 mg | 36% |
| 8 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 0.44 mg | 34% |
| 9 | Mushrooms, white button | Vegetables and Vegetable Products | 0.44 mg | 34% |
| 10 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.44 mg | 34% |
| 11 | Cheese, cheddar | Dairy and Egg Products | 0.44 mg | 34% |
| 12 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 0.44 mg | 34% |
| 13 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.43 mg | 33% |
| 14 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 0.42 mg | 32% |
| 15 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.41 mg | 31% |
| 16 | Eggs, Grade A, Large, egg white | Dairy and Egg Products | 0.39 mg | 30% |
| 17 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.36 mg | 28% |
| 18 | Flour, soy, full-fat | Legumes and Legume Products | 0.36 mg | 28% |
| 19 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 0.36 mg | 28% |
| 20 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.35 mg | 27% |
| 21 | Kale, raw | Vegetables and Vegetable Products | 0.35 mg | 27% |
| 22 | Cheese, parmesan, grated | Dairy and Egg Products | 0.34 mg | 27% |
| 23 | Flour, semolina, fine | Cereal Grains and Pasta | 0.34 mg | 26% |
| 24 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.33 mg | 25% |
| 25 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.33 mg | 25% |
| 26 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.33 mg | 25% |
| 27 | Flour, quinoa | Cereal Grains and Pasta | 0.32 mg | 24% |
| 28 | Cheese, swiss | Dairy and Egg Products | 0.30 mg | 23% |
| 29 | Cheese, swiss | Dairy and Egg Products | 0.30 mg | 23% |
| 30 | Flour, soy, defatted | Legumes and Legume Products | 0.30 mg | 23% |
| 31 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.28 mg | 22% |
| 32 | Oat milk, unsweetened, plain, refrigerated | Beverages | 0.28 mg | 22% |
| 33 | Mushroom, maitake | Vegetables and Vegetable Products | 0.27 mg | 21% |
| 34 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.25 mg | 19% |
| 35 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.25 mg | 19% |
| 36 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 0.25 mg | 19% |
| 37 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.24 mg | 19% |
| 38 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 39 | Mushroom, oyster | Vegetables and Vegetable Products | 0.24 mg | 19% |
| 40 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.24 mg | 19% |
| 41 | Bread, white, commercially prepared | Baked Products | 0.24 mg | 18% |
| 42 | Mushroom, enoki | Vegetables and Vegetable Products | 0.24 mg | 18% |
| 43 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.23 mg | 18% |
| 44 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.23 mg | 18% |
| 45 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.23 mg | 18% |
| 46 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.22 mg | 17% |
| 47 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.22 mg | 17% |
| 48 | Mushroom, beech | Vegetables and Vegetable Products | 0.21 mg | 16% |
| 49 | Buttermilk, low fat | Dairy and Egg Products | 0.20 mg | 15% |
| 50 | Spinach, baby | Vegetables and Vegetable Products | 0.19 mg | 15% |
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