Vegan foods high in Riboflavin (B2) (USDA SR Legacy)

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 3,334 foods

#	Food	Category	Per 100 g	% DV
101	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	1.20 mg	92%
102	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	1.20 mg	92%
103	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	1.20 mg	92%
104	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	1.17 mg	90%
105	Soy flour, full-fat, raw	Legumes and Legume Products	1.16 mg	89%
106	Nuts, almonds	Nut and Seed Products	1.14 mg	88%
107	Leavening agents, yeast, baker's, compressed	Baked Products	1.13 mg	87%
108	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	1.12 mg	86%
109	Cereals, MALT-O-MEAL, chocolate, dry	Breakfast Cereals	1.12 mg	86%
110	Breakfast bar, corn flake crust with fruit	Snacks	1.10 mg	85%
111	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	1.08 mg	83%
112	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Breakfast Cereals	1.07 mg	82%
113	Babyfood, cereal, barley, dry fortified	Baby Foods	1.07 mg	82%
114	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	1.06 mg	81%
115	Babyfood, fortified cereal bar, fruit filling	Baby Foods	1.05 mg	81%
116	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water	Beverages	1.04 mg	80%
117	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	1.04 mg	80%
118	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	1.02 mg	78%
119	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	1.00 mg	77%
120	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	1.00 mg	77%
121	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	1.00 mg	77%
122	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	1.00 mg	77%
123	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	0.99 mg	76%
124	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	0.99 mg	76%
125	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	0.98 mg	76%
126	Beverages, tea, instant, unsweetened, powder	Beverages	0.98 mg	76%
127	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	0.98 mg	75%
128	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	0.95 mg	73%
129	Soy flour, full-fat, roasted	Legumes and Legume Products	0.94 mg	72%
130	Spices, chili powder	Spices and Herbs	0.94 mg	72%
131	Sea cucumber, yane (Alaska Native)	American Indian/Alaska Native Foods	0.94 mg	72%
132	Nuts, almond butter, plain, with salt added	Nut and Seed Products	0.94 mg	72%
133	Nuts, almond butter, plain, without salt added	Nut and Seed Products	0.94 mg	72%
134	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	0.94 mg	72%
135	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	0.93 mg	72%
136	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	0.92 mg	71%
137	Spices, pepper, red or cayenne	Spices and Herbs	0.92 mg	71%
138	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	0.91 mg	70%
139	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	0.90 mg	69%
140	Vegetarian fillets	Legumes and Legume Products	0.90 mg	69%
141	Pancakes, whole wheat, dry mix, incomplete	Baked Products	0.90 mg	69%
142	Meat extender	Legumes and Legume Products	0.89 mg	69%
143	Soybeans, mature seeds, raw	Legumes and Legume Products	0.87 mg	67%
144	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	0.87 mg	67%
145	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	0.86 mg	67%
146	Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted	Baby Foods	0.86 mg	66%
147	Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified	Baby Foods	0.86 mg	66%
148	Fireweed, young leaves, raw (Alaska Native)	American Indian/Alaska Native Foods	0.86 mg	66%
149	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	0.85 mg	65%
150	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	0.85 mg	65%

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Vegan foods high in Riboflavin (B2) (USDA SR Legacy)

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