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 4,082 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Yeast extract spread | Vegetables and Vegetable Products | 17.50 mg | 1346% |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 7.29 mg | 561% |
| 3 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 6.80 mg | 523% |
| 4 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie | Beverages | 6.80 mg | 523% |
| 5 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 4.33 mg | 333% |
| 6 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 315% |
| 7 | Leavening agents, yeast, baker's, active dry | Baked Products | 4.00 mg | 308% |
| 8 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar | Snacks | 3.85 mg | 296% |
| 9 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 3.80 mg | 292% |
| 10 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 3.71 mg | 285% |
| 11 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 3.67 mg | 282% |
| 12 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 3.59 mg | 276% |
| 13 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 3.56 mg | 274% |
| 14 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 3.34 mg | 257% |
| 15 | Babyfood, cookies | Baby Foods | 3.23 mg | 248% |
| 16 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 3.20 mg | 246% |
| 17 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 3.09 mg | 238% |
| 18 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 3.09 mg | 238% |
| 19 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 3.00 mg | 231% |
| 20 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 2.84 mg | 219% |
| 21 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 2.74 mg | 211% |
| 22 | Egg, white, dried | Dairy and Egg Products | 2.53 mg | 195% |
| 23 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 2.51 mg | 193% |
| 24 | Spices, parsley, dried | Spices and Herbs | 2.38 mg | 183% |
| 25 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 2.32 mg | 178% |
| 26 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 2.27 mg | 174% |
| 27 | Parsley, freeze-dried | Vegetables and Vegetable Products | 2.26 mg | 174% |
| 28 | Peppers, ancho, dried | Vegetables and Vegetable Products | 2.25 mg | 173% |
| 29 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 2.22 mg | 171% |
| 30 | Whey, sweet, dried | Dairy and Egg Products | 2.21 mg | 170% |
| 31 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 2.17 mg | 167% |
| 32 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 2.16 mg | 166% |
| 33 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 2.12 mg | 163% |
| 34 | Beverages, nutritional shake mix, high protein, powder | Beverages | 2.12 mg | 163% |
| 35 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 2.07 mg | 159% |
| 36 | Whey, acid, dried | Dairy and Egg Products | 2.06 mg | 158% |
| 37 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 2.05 mg | 158% |
| 38 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal | Breakfast Cereals | 2.04 mg | 157% |
| 39 | Beverages, Protein powder whey based | Beverages | 2.02 mg | 155% |
| 40 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 1.99 mg | 153% |
| 41 | Egg, whole, dried | Dairy and Egg Products | 1.98 mg | 152% |
| 42 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 1.94 mg | 149% |
| 43 | Formulated bar, POWER BAR, chocolate | Snacks | 1.92 mg | 148% |
| 44 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 1.91 mg | 147% |
| 45 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 1.90 mg | 146% |
| 46 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 1.88 mg | 145% |
| 47 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 1.85 mg | 142% |
| 48 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 1.82 mg | 140% |
| 49 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 1.80 mg | 138% |
| 50 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 1.80 mg | 138% |
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