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 2001–2050 of 6,138 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Corn pudding, home prepared	Vegetables and Vegetable Products	0.15 mg	12%	USDA_SR
2002	Nuts, acorn flour, full-fat	Nuts and Seeds	0.15 mg	12%	CNF
2003	Nuts, acorns, dried	Nuts and Seeds	0.15 mg	12%	CNF
2004	Corn pudding , homemade	Vegetables and Vegetable Products	0.15 mg	12%	CNF
2005	Peanuts, valencia, oil-roasted, without salt	Legumes and Legume Products	0.15 mg	12%	USDA_SR
2006	Peanuts, valencia, oil-roasted, with salt	Legumes and Legume Products	0.15 mg	12%	USDA_SR
2007	Seeds, pumpkin and squash seed kernels, dried	Nut and Seed Products	0.15 mg	12%	USDA_SR
2008	Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.15 mg	12%	USDA_SR
2009	Broccoli, chinese, raw	Vegetables and Vegetable Products	0.15 mg	12%	USDA_SR
2010	Indien, samosa, vegetarian	Mixed Dishes	0.15 mg	12%	CNF
2011	Peanuts, Valencia, oil-roasted	Legumes and Legume Products	0.15 mg	12%	CNF
2012	Peanuts, Valencia, oil-roasted, salted	Legumes and Legume Products	0.15 mg	12%	CNF
2013	Seeds, pumpkin and squash seed kernels, dried	Nuts and Seeds	0.15 mg	12%	CNF
2014	Tomato products, canned, paste, no added salt	Vegetables and Vegetable Products	0.15 mg	12%	CNF
2015	Soy sauce made from soy (tamari)	Legumes and Legume Products	0.15 mg	12%	USDA_SR
2016	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	0.15 mg	12%	USDA_SR
2017	Rosemary, fresh	Spices and Herbs	0.15 mg	12%	USDA_SR
2018	Rolls, dinner, whole-wheat	Baked Products	0.15 mg	12%	USDA_SR
2019	Tamarinds, raw	Fruits and Fruit Juices	0.15 mg	12%	USDA_SR
2020	Spices, rosemary, fresh	Spices and Herbs	0.15 mg	12%	CNF
2021	Roll, dinner, whole wheat	Baked Products	0.15 mg	12%	CNF
2022	Soy sauce (made from soy), tamari	Legumes and Legume Products	0.15 mg	12%	CNF
2023	Tamarind, raw	Fruits and fruit juices	0.15 mg	12%	CNF
2024	Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors	Snacks	0.15 mg	12%	USDA_SR
2025	Snacks, popcorn, microwave, 94% fat free	Snacks	0.15 mg	12%	USDA_SR
2026	Sugar pie, 1 crust, homemade	Baked Products	0.15 mg	12%	CNF
2027	Snacks, popcorn, microwave, lower in fat	Snacks	0.15 mg	12%	CNF
2028	Flour, sorghum	Cereal Grains and Pasta	0.15 mg	12%	USDA_FF
2029	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes and Legume Products	0.15 mg	12%	USDA_SR
2030	Archway Home Style Cookies, Iced Oatmeal	Baked Products	0.15 mg	12%	USDA_SR
2031	Cookies, sugar wafer, with creme filling, sugar free	Baked Products	0.15 mg	12%	USDA_SR
2032	Cookies, graham crackers, chocolate-coated	Baked Products	0.15 mg	12%	USDA_SR
2033	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Breakfast Cereals	0.15 mg	12%	USDA_SR
2034	Spices, turmeric, ground	Spices and Herbs	0.15 mg	12%	USDA_SR
2035	Cookies, animal, with frosting or icing	Baked Products	0.15 mg	12%	USDA_SR
2036	Seeds, pumpkin and squash seed kernels, roasted, without salt	Nut and Seed Products	0.15 mg	12%	USDA_SR
2037	Borage, raw	Vegetables and Vegetable Products	0.15 mg	12%	USDA_SR
2038	Nuts, walnuts, english	Nut and Seed Products	0.15 mg	12%	USDA_SR
2039	Seeds, lotus seeds, dried	Nut and Seed Products	0.15 mg	12%	USDA_SR
2040	Pasta, fresh-refrigerated, plain, cooked	Cereal Grains and Pasta	0.15 mg	12%	USDA_SR
2041	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	0.15 mg	12%	USDA_SR
2042	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Nut and Seed Products	0.15 mg	12%	USDA_SR
2043	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	0.15 mg	12%	USDA_SR
2044	Seaweed, kelp, raw	Vegetables and Vegetable Products	0.15 mg	12%	USDA_SR
2045	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Baked Products	0.15 mg	12%	USDA_SR
2046	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	0.15 mg	12%	USDA_SR
2047	Tomato products, canned paste, with salt	Vegetables and Vegetable Products	0.15 mg	12%	CNF
2048	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	0.15 mg	12%	CNF
2049	Artichoke (Globe, French), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.15 mg	12%	CNF
2050	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	0.15 mg	12%	CNF

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Vegan foods high in Riboflavin (B2)

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