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 1–50 of 7,109 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 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 5.27 mg | 405% |
| 6 | Lamb, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 4.59 mg | 353% |
| 7 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 4.33 mg | 333% |
| 8 | Lamb, New Zealand, imported, liver, raw | Lamb, Veal, and Game Products | 4.21 mg | 324% |
| 9 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 315% |
| 10 | Lamb, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 4.03 mg | 310% |
| 11 | Leavening agents, yeast, baker's, active dry | Baked Products | 4.00 mg | 308% |
| 12 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar | Snacks | 3.85 mg | 296% |
| 13 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 3.80 mg | 292% |
| 14 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 3.71 mg | 285% |
| 15 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 3.67 mg | 282% |
| 16 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 3.63 mg | 279% |
| 17 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 3.59 mg | 276% |
| 18 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 3.56 mg | 274% |
| 19 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 3.42 mg | 263% |
| 20 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 3.42 mg | 263% |
| 21 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 3.34 mg | 257% |
| 22 | Babyfood, cookies | Baby Foods | 3.23 mg | 248% |
| 23 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 3.20 mg | 246% |
| 24 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 3.09 mg | 238% |
| 25 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 3.09 mg | 238% |
| 26 | Veal, variety meats and by-products, liver, cooked, pan-fried | Lamb, Veal, and Game Products | 3.06 mg | 235% |
| 27 | Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled | Beef Products | 3.04 mg | 234% |
| 28 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 3.00 mg | 231% |
| 29 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 3.00 mg | 231% |
| 30 | Beef, variety meats and by-products, kidneys, cooked, simmered | Beef Products | 2.97 mg | 228% |
| 31 | Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled | Beef Products | 2.94 mg | 227% |
| 32 | Veal, variety meats and by-products, liver, cooked, braised | Lamb, Veal, and Game Products | 2.86 mg | 220% |
| 33 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 2.84 mg | 219% |
| 34 | Beef, variety meats and by-products, kidneys, raw | Beef Products | 2.84 mg | 218% |
| 35 | Beef, variety meats and by-products, liver, raw | Beef Products | 2.75 mg | 212% |
| 36 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 2.74 mg | 211% |
| 37 | Turkey, all classes, liver, cooked, simmered | Poultry Products | 2.69 mg | 207% |
| 38 | Egg, white, dried | Dairy and Egg Products | 2.53 mg | 195% |
| 39 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 2.51 mg | 193% |
| 40 | Veal, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 2.44 mg | 188% |
| 41 | Spices, parsley, dried | Spices and Herbs | 2.38 mg | 183% |
| 42 | Beef, New Zealand, imported, variety meats and by-products, liver, raw | Beef Products | 2.35 mg | 181% |
| 43 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 2.32 mg | 178% |
| 44 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 2.31 mg | 178% |
| 45 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 2.27 mg | 174% |
| 46 | Parsley, freeze-dried | Vegetables and Vegetable Products | 2.26 mg | 174% |
| 47 | Peppers, ancho, dried | Vegetables and Vegetable Products | 2.25 mg | 173% |
| 48 | Turkey, all classes, liver, raw | Poultry Products | 2.25 mg | 173% |
| 49 | Lamb, variety meats and by-products, kidneys, raw | Lamb, Veal, and Game Products | 2.24 mg | 172% |
| 50 | Liver cheese, pork | Sausages and Luncheon Meats | 2.23 mg | 171% |
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