Vegetarian 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 51–100 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
51	Egg, white, dried	Dairy and Egg Products	2.53 mg	195%	USDA_SR
52	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.53 mg	195%	CNF
53	Egg, chicken, white, dried	Dairy and Egg Products	2.53 mg	195%	CNF
54	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	2.51 mg	193%	USDA_SR
55	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	2.40 mg	185%	CNF
56	Spices, parsley, dried	Spices and Herbs	2.38 mg	183%	USDA_SR
57	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	2.32 mg	178%	USDA_SR
58	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	2.32 mg	178%	CNF
59	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	2.27 mg	174%	USDA_SR
60	Parsley, freeze-dried	Vegetables and Vegetable Products	2.26 mg	174%	USDA_SR
61	Parsley, freeze-dried	Vegetables and Vegetable Products	2.26 mg	174%	CNF
62	Peppers, ancho, dried	Vegetables and Vegetable Products	2.25 mg	173%	USDA_SR
63	Pepper, ancho, dried	Vegetables and Vegetable Products	2.25 mg	173%	CNF
64	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	2.22 mg	171%	USDA_SR
65	Whey, sweet, dried	Dairy and Egg Products	2.21 mg	170%	USDA_SR
66	Whey, sweet, dry	Dairy and Egg Products	2.21 mg	170%	CNF
67	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	2.17 mg	167%	USDA_SR
68	Egg, white, dried, flakes, stabilized, glucose reduced	Dairy and Egg Products	2.16 mg	166%	USDA_SR
69	Egg, chicken, white, pan dried, flakes	Dairy and Egg Products	2.16 mg	166%	CNF
70	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	2.12 mg	163%	USDA_SR
71	Beverages, nutritional shake mix, high protein, powder	Beverages	2.12 mg	163%	USDA_SR
72	Beverages, high protein powder	Beverages	2.12 mg	163%	CNF
73	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	2.07 mg	159%	USDA_SR
74	Whey, acid, dried	Dairy and Egg Products	2.06 mg	158%	USDA_SR
75	Whey, acid, dry	Dairy and Egg Products	2.06 mg	158%	CNF
76	Cereals ready-to-eat, RALSTON Crispy Hexagons	Breakfast Cereals	2.05 mg	158%	USDA_SR
77	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	2.04 mg	157%	USDA_SR
78	Babyfood, snack, biscuit, wheat with milk powder	Babyfoods	2.03 mg	156%	CNF
79	Beverages, Protein powder whey based	Beverages	2.02 mg	155%	USDA_SR
80	Beverage, protein powder, whey based, powder	Beverages	2.02 mg	155%	CNF
81	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	1.99 mg	153%	USDA_SR
82	Egg, whole, dried	Dairy and Egg Products	1.98 mg	152%	USDA_SR
83	Egg, chicken, dried, whole	Dairy and Egg Products	1.98 mg	152%	CNF
84	Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder	Beverages	1.94 mg	149%	USDA_SR
85	Formulated bar, POWER BAR, chocolate	Snacks	1.92 mg	148%	USDA_SR
86	Walrus, liver, raw (Alaska Native)	American Indian/Alaska Native Foods	1.91 mg	147%	USDA_SR
87	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	Snacks	1.90 mg	146%	USDA_SR
88	Babyfood, cereal, rice with pears and apple, dry, instant fortified	Baby Foods	1.88 mg	145%	USDA_SR
89	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	1.85 mg	142%	USDA_SR
90	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	1.82 mg	140%	USDA_SR
91	Sweets, sugars, maple, granulated	Sweets	1.81 mg	139%	CNF
92	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	1.80 mg	138%	USDA_SR
93	Cereals ready-to-eat, wheat, puffed, fortified	Breakfast Cereals	1.80 mg	138%	USDA_SR
94	Cereals ready-to-eat, rice, puffed, fortified	Breakfast Cereals	1.80 mg	138%	USDA_SR
95	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	1.80 mg	138%	USDA_SR
96	Egg substitute, powder	Dairy and Egg Products	1.76 mg	135%	USDA_SR
97	Egg substitute, powder	Dairy and Egg Products	1.76 mg	135%	CNF
98	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	1.74 mg	134%	USDA_SR
99	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	1.74 mg	134%	USDA_SR
100	Milk, dry, skim, powder, instant	Dairy and Egg Products	1.74 mg	134%	CNF

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Vegetarian foods high in Riboflavin (B2)

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