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 2201–2250 of 6,138 foods

#	Food	Category	Per 100 g	% DV	Source
2201	Longan, raw	Fruits and fruit juices	0.14 mg	11%	CNF
2202	Cereal, hot, oats, large flakes, dry, Rogers	Breakfast cereals	0.14 mg	11%	CNF
2203	Cereal, ready to eat, Granola: Apples 'n cinnamon, Rogers	Breakfast cereals	0.14 mg	11%	CNF
2204	Capers, canned	Spices and Herbs	0.14 mg	11%	USDA_SR
2205	Oats (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.14 mg	11%	USDA_SR
2206	Asparagus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2207	Asparagus, cooked, boiled, drained	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2208	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	0.14 mg	11%	CNF
2209	Capers, canned	Spices and Herbs	0.14 mg	11%	CNF
2210	Pasta, egg noodles, spinach, enriched, cooked	Cereals, Grains and Pasta	0.14 mg	11%	CNF
2211	Pasta, egg noodles, enriched, cooked, salted	Cereals, Grains and Pasta	0.14 mg	11%	CNF
2212	Pasta, egg noodles, enriched, cooked	Cereals, Grains and Pasta	0.14 mg	11%	CNF
2213	Grains, oats	Cereals, Grains and Pasta	0.14 mg	11%	CNF
2214	Asparagus, boiled, drained	Vegetables and Vegetable Products	0.14 mg	11%	CNF
2215	Spinach, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2216	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	0.14 mg	11%	CNF
2217	Dumpling, plain	Baked Products	0.14 mg	11%	CNF
2218	Spinach, canned, drained solids	Vegetables and Vegetable Products	0.14 mg	11%	CNF
2219	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_FF
2220	Spices, pumpkin pie spice	Spices and Herbs	0.14 mg	11%	USDA_SR
2221	TACO BELL, Nachos Supreme	Fast Foods	0.14 mg	11%	USDA_SR
2222	Fireweed, leaves, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
2223	Cornmeal, white (Navajo)	American Indian/Alaska Native Foods	0.14 mg	11%	USDA_SR
2224	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	0.14 mg	11%	CNF
2225	English muffin, whole wheat, toasted	Baked Products	0.14 mg	11%	CNF
2226	Spices, pumpkin pie spice	Spices and Herbs	0.14 mg	11%	CNF
2227	Millet, whole grain	Cereal Grains and Pasta	0.14 mg	10%	USDA_FF
2228	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	0.14 mg	10%	USDA_SR
2229	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	0.14 mg	10%	USDA_SR
2230	Pumpkin leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
2231	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
2232	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
2233	Noodles, egg, enriched, cooked	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
2234	Noodles, egg, cooked, enriched, with added salt	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
2235	Pumpkin leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
2236	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	0.14 mg	10%	CNF
2237	Snacks, tortilla chips, nacho	Snacks	0.14 mg	10%	CNF
2238	Beans, hyacinth, raw	Legumes and Legume Products	0.14 mg	10%	CNF
2239	Pumpkin leaves, boiled, drained	Vegetables and Vegetable Products	0.14 mg	10%	CNF
2240	Peanuts, spanish, raw	Legumes and Legume Products	0.14 mg	10%	USDA_SR
2241	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	0.14 mg	10%	USDA_SR
2242	Peanuts, all types, raw	Legumes and Legume Products	0.14 mg	10%	USDA_SR
2243	Potatoes, o'brien, frozen, prepared	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
2244	Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	Meals, Entrees, and Side Dishes	0.14 mg	10%	USDA_SR
2245	Lemon grass (citronella), raw	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
2246	Rice, spanish rice mix, prepared	Mixed Dishes	0.14 mg	10%	CNF
2247	Lemon grass (citronella), raw	Vegetables and Vegetable Products	0.14 mg	10%	CNF
2248	Peanuts, all types, raw	Legumes and Legume Products	0.14 mg	10%	CNF
2249	Peanuts, Spanish, raw	Legumes and Legume Products	0.14 mg	10%	CNF
2250	Potato, O'brien, frozen, prepared	Vegetables and Vegetable Products	0.14 mg	10%	CNF

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Vegan foods high in Riboflavin (B2)

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