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.
FDA daily value: 1.3 mg
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Showing 1951–2000 of 7,109 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 0.25 mg | 19% |
| 1952 | Rye flour, dark | Cereal Grains and Pasta | 0.25 mg | 19% |
| 1953 | Rye grain | Cereal Grains and Pasta | 0.25 mg | 19% |
| 1954 | Pork, cured, ham, slice, bone-in, separable lean only, unheated | Pork Products | 0.25 mg | 19% |
| 1955 | Pork, cured, ham with natural juices, slice, bone-in, separable lean only, unheated | Pork Products | 0.25 mg | 19% |
| 1956 | Pork, cured, bacon, cooked, baked | Pork Products | 0.25 mg | 19% |
| 1957 | Pork, cured, ham, extra lean and regular, canned, roasted | Pork Products | 0.25 mg | 19% |
| 1958 | Pork, fresh, spareribs, separable lean and fat, raw | Pork Products | 0.25 mg | 19% |
| 1959 | Game meat, buffalo, water, cooked, roasted | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1960 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 0.25 mg | 19% |
| 1961 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, roasted | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1962 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1963 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1964 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1965 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1966 | Lamb, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1967 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.25 mg | 19% |
| 1968 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 0.25 mg | 19% |
| 1969 | Archway Home Style Cookies, Old Fashioned Windmill Cookies | Baked Products | 0.25 mg | 19% |
| 1970 | Pastrami, turkey | Sausages and Luncheon Meats | 0.25 mg | 19% |
| 1971 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1972 | Lamb, ground, cooked, broiled | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1973 | Lamb, variety meats and by-products, pancreas, raw | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1974 | Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1975 | Lamb, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1976 | Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1977 | Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1978 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1979 | Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked | Lamb, Veal, and Game Products | 0.25 mg | 19% |
| 1980 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.25 mg | 19% |
| 1981 | Beef, chuck for stew, separable lean and fat, all grades, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1982 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1983 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1984 | Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1985 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 1986 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 1987 | POPEYES, Fried Chicken, Mild, Drumstick, meat and skin with breading | Fast Foods | 0.25 mg | 19% |
| 1988 | Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1989 | Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1990 | Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1991 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.25 mg | 19% |
| 1992 | Candies, truffles, prepared-from-recipe | Sweets | 0.25 mg | 19% |
| 1993 | Beef, round, tip round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 0.25 mg | 19% |
| 1994 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.25 mg | 19% |
| 1995 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 0.25 mg | 19% |
| 1996 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 0.25 mg | 19% |
| 1997 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.25 mg | 19% |
| 1998 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 0.25 mg | 19% |
| 1999 | Beef, short loin, t-bone steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 0.25 mg | 19% |
| 2000 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 0.25 mg | 19% |
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