Vegan foods high in Riboflavin (B2)

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 101–150 of 6,138 foods

#	Food	Category	Per 100 g	% DV	Source
101	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	1.49 mg	115%	USDA_SR
102	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	1.48 mg	114%	USDA_SR
103	Babyfood, cereal, rice, dry fortified	Baby Foods	1.46 mg	112%	USDA_SR
104	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	1.43 mg	110%	USDA_SR
105	Spearmint, dried	Spices and Herbs	1.42 mg	109%	USDA_SR
106	Spices, spearmint, dried	Spices and Herbs	1.42 mg	109%	CNF
107	Beverages, Energy drink, ROCKSTAR, sugar free	Beverages	1.42 mg	109%	USDA_SR
108	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	1.41 mg	108%	USDA_SR
109	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	1.41 mg	108%	USDA_SR
110	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	1.41 mg	108%	USDA_SR
111	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	1.41 mg	108%	USDA_SR
112	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	1.41 mg	108%	USDA_SR
113	Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A	Beverages	1.40 mg	108%	USDA_SR
114	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	1.40 mg	108%	USDA_SR
115	Cereals ready-to-eat, POST Bran Flakes	Breakfast Cereals	1.40 mg	108%	USDA_SR
116	Beverages, Cocoa mix, no sugar added, powder	Beverages	1.40 mg	108%	USDA_SR
117	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	1.40 mg	108%	USDA_SR
118	Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A	Beverages	1.40 mg	108%	CNF
119	Hot chocolate, with aspartame, mix, powder	Beverages	1.40 mg	108%	CNF
120	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	1.37 mg	105%	USDA_SR
121	Beverages, coffee, instant, decaffeinated, powder	Beverages	1.36 mg	105%	USDA_SR
122	Coffee, instant, decaffeinated, powder	Beverages	1.36 mg	105%	CNF
123	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	1.35 mg	104%	USDA_SR
124	Spices, tarragon, dried	Spices and Herbs	1.34 mg	103%	USDA_SR
125	Spices, tarragon, dried	Spices and Herbs	1.34 mg	103%	CNF
126	Babyfood, cereal, mixed, dry fortified	Baby Foods	1.33 mg	103%	USDA_SR
127	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	1.33 mg	102%	USDA_SR
128	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	1.33 mg	102%	USDA_SR
129	Beverages, Meal supplement drink, canned, peanut flavor	Beverages	1.30 mg	100%	USDA_SR
130	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	1.29 mg	99%	USDA_SR
131	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	1.28 mg	98%	USDA_SR
132	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	1.28 mg	98%	USDA_SR
133	Sweets, syrups, maple, bulk	Sweets	1.27 mg	98%	CNF
134	Syrup, maple, Canadian	Sweets	1.27 mg	98%	USDA_SR
135	Syrups, maple	Sweets	1.27 mg	98%	USDA_SR
136	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	1.27 mg	98%	USDA_SR
137	Mushroom, shiitake, dried	Vegetables and Vegetable Products	1.27 mg	98%	CNF
138	Spices, paprika	Spices and Herbs	1.23 mg	95%	USDA_SR
139	Spices, parsley, dried	Spices and Herbs	1.23 mg	95%	CNF
140	Spices, paprika	Spices and Herbs	1.23 mg	95%	CNF
141	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	1.21 mg	93%	USDA_SR
142	Potato, mashed, prepared from flakes without milk, 2% milk and margarine added	Vegetables and Vegetable Products	1.21 mg	93%	CNF
143	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	1.21 mg	93%	USDA_SR
144	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	1.21 mg	93%	CNF
145	Spices, basil, dried	Spices and Herbs	1.20 mg	92%	USDA_SR
146	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	1.20 mg	92%	USDA_SR
147	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	1.20 mg	92%	CNF
148	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	1.20 mg	92%	CNF
149	Spices, basil, dried	Spices and Herbs	1.20 mg	92%	CNF
150	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	1.20 mg	92%	USDA_SR

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Vegan foods high in Riboflavin (B2)

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