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 2101–2150 of 6,138 foods

#	Food	Category	Per 100 g	% DV	Source
2101	Beans, white, mature seeds, raw	Legumes and Legume Products	0.15 mg	11%	USDA_SR
2102	Crackers, wheat, regular	Baked Products	0.15 mg	11%	USDA_SR
2103	Snacks, granola bites, mixed flavors	Snacks	0.15 mg	11%	USDA_SR
2104	Broccoli, chinese, cooked	Vegetables and Vegetable Products	0.15 mg	11%	USDA_SR
2105	Broccoli, chinese, cooked	Vegetables and Vegetable Products	0.15 mg	11%	CNF
2106	Cracker, wheat	Baked Products	0.15 mg	11%	CNF
2107	Beans, white, raw	Legumes and Legume Products	0.15 mg	11%	CNF
2108	Beverage mix, chocolate flavour, powder	Beverages	0.15 mg	11%	CNF
2109	Soybeans, mature seeds, roasted, no salt added	Legumes and Legume Products	0.14 mg	11%	USDA_SR
2110	Crackers, crispbread, rye	Baked Products	0.14 mg	11%	USDA_SR
2111	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	0.14 mg	11%	USDA_SR
2112	Seeds, watermelon seed kernels, dried	Nut and Seed Products	0.14 mg	11%	USDA_SR
2113	Cowpeas (blackeyes), immature seeds, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2114	Pears, dried, sulfured, uncooked	Fruits and Fruit Juices	0.14 mg	11%	USDA_SR
2115	Cracker, crispbread, rye	Baked Products	0.14 mg	11%	CNF
2116	Soybean kernels, roasted, salted	Legumes and Legume Products	0.14 mg	11%	CNF
2117	Seeds, watermelon seed kernels, dried	Nuts and Seeds	0.14 mg	11%	CNF
2118	Soybean kernels, roasted, unsalted	Legumes and Legume Products	0.14 mg	11%	CNF
2119	Cowpeas (black-eyed peas), immature seeds, raw	Vegetables and Vegetable Products	0.14 mg	11%	CNF
2120	Pear, dried halves, sulphured, uncooked	Fruits and fruit juices	0.14 mg	11%	CNF
2121	Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA	Baby Foods	0.14 mg	11%	USDA_SR
2122	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2123	Blackberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.14 mg	11%	USDA_SR
2124	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2125	Lasagna, vegetarian, homemade	Mixed Dishes	0.14 mg	11%	CNF
2126	Chrysanthemum leaves, raw	Vegetables and Vegetable Products	0.14 mg	11%	CNF
2127	Bread, whole wheat, commercial, toasted	Baked Products	0.14 mg	11%	CNF
2128	Chrysanthemum, garland, raw	Vegetables and Vegetable Products	0.14 mg	11%	CNF
2129	Flour, spelt, whole grain	Cereal Grains and Pasta	0.14 mg	11%	USDA_FF
2130	Avocados, raw, California	Fruits and Fruit Juices	0.14 mg	11%	USDA_SR
2131	Restaurant, Latino, bunuelos (fried yeast bread)	Restaurant Foods	0.14 mg	11%	USDA_SR
2132	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	0.14 mg	11%	USDA_SR
2133	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	0.14 mg	11%	CNF
2134	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	0.14 mg	11%	CNF
2135	Avocado, raw, california	Fruits and fruit juices	0.14 mg	11%	CNF
2136	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_FF
2137	Beet greens, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_FF
2138	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	0.14 mg	11%	USDA_SR
2139	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	0.14 mg	11%	USDA_SR
2140	Doughnuts, yeast-leavened, with jelly filling	Baked Products	0.14 mg	11%	USDA_SR
2141	Soy protein concentrate, produced by alcohol extraction	Legumes and Legume Products	0.14 mg	11%	USDA_SR
2142	Beverages, Energy drink, AMP, sugar free	Beverages	0.14 mg	11%	USDA_SR
2143	Currants, zante, dried	Fruits and Fruit Juices	0.14 mg	11%	USDA_SR
2144	Squash, summer, all varieties, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2145	Snacks, cornnuts, barbecue-flavor	Snacks	0.14 mg	11%	USDA_SR
2146	Cowpeas, leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2147	Cowpeas, leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2148	Snacks, corn nuts, barbecue	Snacks	0.14 mg	11%	CNF
2149	Doughnut (donut), yeast-leavened, with jelly filling	Baked Products	0.14 mg	11%	CNF
2150	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	0.14 mg	11%	CNF

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Vegan foods high in Riboflavin (B2)

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