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 1201–1250 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
1201	Quinoa, uncooked	Cereal Grains and Pasta	0.32 mg	24%	USDA_SR
1202	Bread, white, commercial, with added fibre, toasted	Baked Products	0.32 mg	24%	CNF
1203	Cheese, Mexican blend	Dairy and Egg Products	0.32 mg	24%	CNF
1204	Grains, quinoa, dry	Cereals, Grains and Pasta	0.32 mg	24%	CNF
1205	Bread, Italian	Baked Products	0.32 mg	24%	CNF
1206	Cookies, graham crackers, plain or honey (includes cinnamon)	Baked Products	0.32 mg	24%	USDA_SR
1207	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Legumes and Legume Products	0.32 mg	24%	USDA_SR
1208	Snack, Pretzel, hard chocolate coated	Snacks	0.32 mg	24%	USDA_SR
1209	Tofu, dried-frozen (koyadofu)	Legumes and Legume Products	0.32 mg	24%	USDA_SR
1210	Snacks, pretzels, hard, chocolate coated	Snacks	0.32 mg	24%	CNF
1211	Bread, garlic, toasted	Baked Products	0.32 mg	24%	CNF
1212	Cookie, graham cracker, plain or honey (includes cinnamon)	Baked Products	0.32 mg	24%	CNF
1213	Tofu, koyadofu, dried-frozen (prepared with calcium sulphate)	Legumes and Legume Products	0.32 mg	24%	CNF
1214	Tofu, koyadofu, dried-frozen	Legumes and Legume Products	0.32 mg	24%	CNF
1215	Flour, quinoa	Cereal Grains and Pasta	0.32 mg	24%	USDA_FF
1216	Cookies, vanilla wafers, higher fat	Baked Products	0.32 mg	24%	USDA_SR
1217	Milk, canned, evaporated, with added vitamin A	Dairy and Egg Products	0.32 mg	24%	USDA_SR
1218	Milk, evaporated, 2% fat, with added vitamin A and vitamin D	Dairy and Egg Products	0.32 mg	24%	USDA_SR
1219	Milk, canned, evaporated, with added vitamin D and without added vitamin A	Dairy and Egg Products	0.32 mg	24%	USDA_SR
1220	Spices, marjoram, dried	Spices and Herbs	0.32 mg	24%	USDA_SR
1221	Spices, marjoram, dried	Spices and Herbs	0.32 mg	24%	CNF
1222	Milk, evaporated, whole, canned, undiluted, 7.8% M.F.	Dairy and Egg Products	0.32 mg	24%	CNF
1223	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Baked Products	0.32 mg	24%	USDA_SR
1224	Candies, milk chocolate coated coffee beans	Sweets	0.32 mg	24%	USDA_SR
1225	Candies, milk chocolate coated coffee beans	Sweets	0.32 mg	24%	CNF
1226	Cookies, shortbread, commercially prepared, plain	Baked Products	0.31 mg	24%	USDA_SR
1227	Cookies, shortbread, reduced fat	Baked Products	0.31 mg	24%	USDA_SR
1228	Snacks, peas, roasted, wasabi-flavored	Snacks	0.31 mg	24%	USDA_SR
1229	Cookie, shortbread, plain, commercial	Baked Products	0.31 mg	24%	CNF
1230	Muffins, English, mixed-grain (includes granola)	Baked Products	0.31 mg	24%	USDA_SR
1231	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.31 mg	24%	USDA_SR
1232	KFC, biscuit	Fast Foods	0.31 mg	24%	USDA_SR
1233	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	0.31 mg	24%	USDA_SR
1234	English muffin, multigrain (also granola)	Baked Products	0.31 mg	24%	CNF
1235	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	0.31 mg	24%	USDA_SR
1236	Candies, bars, Mars almond	Sweets	0.31 mg	24%	CNF
1237	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	0.31 mg	24%	CNF
1238	Pancakes, plain, dry mix, incomplete, prepared	Baked Products	0.31 mg	24%	USDA_SR
1239	Doughnut (donut), cake-type, chocolate, sugared or glazed	Baked Products	0.31 mg	24%	CNF
1240	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	0.31 mg	24%	USDA_SR
1241	Biscuits, plain or buttermilk, prepared from recipe	Baked Products	0.31 mg	24%	USDA_SR
1242	Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased	Meals, Entrees, and Side Dishes	0.31 mg	24%	USDA_SR
1243	Snacks, corn-based, extruded, onion-flavor	Snacks	0.31 mg	24%	USDA_SR
1244	Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk	Baked Products	0.31 mg	24%	CNF
1245	Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased	Mixed Dishes	0.31 mg	24%	CNF
1246	Grains, barley, malt, dry	Cereals, Grains and Pasta	0.31 mg	24%	CNF
1247	Snacks, corn-based, extruded, onion	Snacks	0.31 mg	24%	CNF
1248	Muffin, corn, homemade, with 2% milk	Baked Products	0.31 mg	24%	CNF
1249	Biscuit, plain/buttermilk, homemade	Baked Products	0.31 mg	24%	CNF
1250	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.31 mg	24%	USDA_SR

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Vegetarian foods high in Riboflavin (B2)

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