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 151–200 of 6,138 foods

#	Food	Category	Per 100 g	% DV	Source
151	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	1.20 mg	92%	USDA_SR
152	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	1.20 mg	92%	CNF
153	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	1.20 mg	92%	CNF
154	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	1.17 mg	90%	USDA_SR
155	Soy flour, full-fat, raw	Legumes and Legume Products	1.16 mg	89%	USDA_SR
156	Soy flour, full-fat, raw	Legumes and Legume Products	1.16 mg	89%	CNF
157	Nuts, almonds	Nut and Seed Products	1.14 mg	88%	USDA_SR
158	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	1.14 mg	88%	CNF
159	Leavening agents, yeast, baker's, compressed	Baked Products	1.13 mg	87%	USDA_SR
160	Leavening agent, yeast, baker's, compressed	Baked Products	1.13 mg	87%	CNF
161	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	1.12 mg	86%	USDA_SR
162	Cereals, MALT-O-MEAL, chocolate, dry	Breakfast Cereals	1.12 mg	86%	USDA_SR
163	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	1.11 mg	85%	CNF
164	Breakfast bar, corn flake crust with fruit	Snacks	1.10 mg	85%	USDA_SR
165	Breakfast bar, corn flake crust with fruit	Baked Products	1.10 mg	85%	CNF
166	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	1.08 mg	83%	USDA_SR
167	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	1.08 mg	83%	CNF
168	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Breakfast Cereals	1.07 mg	82%	USDA_SR
169	Babyfood, cereal, barley, dry fortified	Baby Foods	1.07 mg	82%	USDA_SR
170	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	1.06 mg	81%	USDA_SR
171	Babyfood, fortified cereal bar, fruit filling	Baby Foods	1.05 mg	81%	USDA_SR
172	Sauce, Stroganoff, dehydrated	Soups, Sauces and Gravies	1.05 mg	81%	CNF
173	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water	Beverages	1.04 mg	80%	USDA_SR
174	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	1.04 mg	80%	USDA_SR
175	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	1.02 mg	78%	USDA_SR
176	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	1.00 mg	77%	USDA_SR
177	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	1.00 mg	77%	USDA_SR
178	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	1.00 mg	77%	USDA_SR
179	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	1.00 mg	77%	USDA_SR
180	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	0.99 mg	76%	USDA_SR
181	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	0.99 mg	76%	USDA_SR
182	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	0.98 mg	76%	USDA_SR
183	Beverages, tea, instant, unsweetened, powder	Beverages	0.98 mg	76%	USDA_SR
184	Tea, instant, unsweetened, powder, decaffeinated	Beverages	0.98 mg	76%	CNF
185	Tea, instant, unsweetened, powder	Beverages	0.98 mg	76%	CNF
186	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	0.98 mg	75%	USDA_SR
187	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.96 mg	74%	CNF
188	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	0.95 mg	73%	USDA_SR
189	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	0.95 mg	73%	CNF
190	Soy flour, full-fat, roasted	Legumes and Legume Products	0.94 mg	72%	USDA_SR
191	Soy flour, full-fat, roasted	Legumes and Legume Products	0.94 mg	72%	CNF
192	Spices, chili powder	Spices and Herbs	0.94 mg	72%	USDA_SR
193	Sea cucumber, yane (Alaska Native)	American Indian/Alaska Native Foods	0.94 mg	72%	USDA_SR
194	Spices, chili powder	Spices and Herbs	0.94 mg	72%	CNF
195	Nuts, almond butter, plain, with salt added	Nut and Seed Products	0.94 mg	72%	USDA_SR
196	Nuts, almond butter, plain, without salt added	Nut and Seed Products	0.94 mg	72%	USDA_SR
197	Nuts, almond butter, plain, salted	Nuts and Seeds	0.94 mg	72%	CNF
198	Nuts, almond butter, plain	Nuts and Seeds	0.94 mg	72%	CNF
199	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	0.94 mg	72%	USDA_SR
200	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	0.93 mg	72%	USDA_SR

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Vegan foods high in Riboflavin (B2)

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