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 2001–2050 of 12,496 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 0.32 mg | 25% | USDA_SR |
| 2002 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 0.32 mg | 25% | USDA_SR |
| 2003 | Candies, milk chocolate, with rice cereal | Sweets | 0.32 mg | 25% | USDA_SR |
| 2004 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.32 mg | 25% | USDA_SR |
| 2005 | Quesadilla with cheese | Mixed Dishes | 0.32 mg | 25% | CNF |
| 2006 | Goose, wild (Canada goose), native, leg, meat and skin, roasted | Poultry Products | 0.32 mg | 25% | CNF |
| 2007 | Goose, wild (Canada goose), native, breast, meat and skin, roasted | Poultry Products | 0.32 mg | 25% | CNF |
| 2008 | Beef, ground, extra lean, crumbled, pan-fried | Beef Products | 0.32 mg | 25% | CNF |
| 2009 | Candies, bars, milk chocolate with rice cereal | Sweets | 0.32 mg | 25% | CNF |
| 2010 | Pork, loin, rib steak (rib end), boneless, lean, broiled | Pork Products | 0.32 mg | 25% | CNF |
| 2011 | Goose, domesticated, meat and skin, roasted | Poultry Products | 0.32 mg | 25% | CNF |
| 2012 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2013 | Pork, fresh, variety meats and by-products, lungs, cooked, braised | Pork Products | 0.32 mg | 25% | USDA_SR |
| 2014 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised | Pork Products | 0.32 mg | 25% | USDA_SR |
| 2015 | Pork, lungs, braised | Pork Products | 0.32 mg | 25% | CNF |
| 2016 | Pork, shoulder, picnic (arm), lean and fat, braised | Pork Products | 0.32 mg | 25% | CNF |
| 2017 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.32 mg | 25% | USDA_SR |
| 2018 | Bread, Italian | Baked Products | 0.32 mg | 25% | USDA_SR |
| 2019 | Turkey, dark meat from whole, meat and skin, with added solution, cooked, roasted | Poultry Products | 0.32 mg | 25% | USDA_SR |
| 2020 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.32 mg | 25% | USDA_SR |
| 2021 | Cheese, provolone | Dairy and Egg Products | 0.32 mg | 25% | USDA_SR |
| 2022 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 0.32 mg | 25% | USDA_SR |
| 2023 | Pork, fresh, loin, whole, separable lean and fat, cooked, broiled | Pork Products | 0.32 mg | 25% | USDA_SR |
| 2024 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 0.32 mg | 25% | CNF |
| 2025 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.32 mg | 25% | CNF |
| 2026 | French toast, homemade, with 2% milk and margarine | Baked Products | 0.32 mg | 25% | CNF |
| 2027 | Pork, loin, whole, lean and fat, broiled | Pork Products | 0.32 mg | 25% | CNF |
| 2028 | Cheese, provolone | Dairy and Egg Products | 0.32 mg | 25% | CNF |
| 2029 | Veal, shoulder, arm, separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2030 | Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2031 | Cookies, vanilla wafers, lower fat | Baked Products | 0.32 mg | 25% | USDA_SR |
| 2032 | Turkey breast, low salt, prepackaged or deli, luncheon meat | Sausages and Luncheon Meats | 0.32 mg | 25% | USDA_SR |
| 2033 | Game meat, elk, ground, cooked, pan-broiled | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2034 | Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2035 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2036 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2037 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.32 mg | 25% | USDA_SR |
| 2038 | Veal, leg (top round), separable lean and fat, cooked, roasted | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2039 | Veal, composite of trimmed retail cuts, separable lean and fat, cooked | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2040 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 0.32 mg | 25% | USDA_SR |
| 2041 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2042 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2043 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.32 mg | 25% | USDA_SR |
| 2044 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.32 mg | 25% | USDA_SR |
| 2045 | Cheese, muenster | Dairy and Egg Products | 0.32 mg | 25% | USDA_SR |
| 2046 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Pepperoni Pizza 50/50 Cheese, frozen | Fast Foods | 0.32 mg | 25% | USDA_SR |
| 2047 | JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.32 mg | 25% | USDA_SR |
| 2048 | Sausage, egg and cheese breakfast biscuit | Meals, Entrees, and Side Dishes | 0.32 mg | 25% | USDA_SR |
| 2049 | Walrus, meat and subcutaneous fat raw (Alaska Native) | American Indian/Alaska Native Foods | 0.32 mg | 25% | USDA_SR |
| 2050 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.32 mg | 25% | USDA_SR |
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