Vegetarian foods high in Riboflavin (B2) (Canadian (CNF))

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 101–150 of 3,407 foods

#	Food	Category	Per 100 g	% DV
101	Nuts, almond butter, plain, salted	Nuts and Seeds	0.94 mg	72%
102	Nuts, almond butter, plain	Nuts and Seeds	0.94 mg	72%
103	Babyfood, cereal, rice, prepared with formula or breast milk	Babyfoods	0.94 mg	72%
104	Malted milk, natural flavour, powder	Beverages	0.92 mg	71%
105	Spices, pepper, red or cayenne	Spices and Herbs	0.92 mg	71%
106	Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice	Breakfast cereals	0.90 mg	69%
107	Meatless, fish sticks	Legumes and Legume Products	0.90 mg	69%
108	Vegetarian fillets, meatless	Legumes and Legume Products	0.90 mg	69%
109	Babyfood, cereal, mixed grain, prepared with formula or breast milk	Babyfoods	0.89 mg	68%
110	Soybeans, dry, raw	Legumes and Legume Products	0.87 mg	67%
111	Fireweed, native, young leaves, raw	Vegetables and Vegetable Products	0.86 mg	66%
112	Mushroom, fungi, Cloud ears, dried	Vegetables and Vegetable Products	0.84 mg	65%
113	Cheese, feta	Dairy and Egg Products	0.84 mg	65%
114	Wiener (frankfurter), meatless	Legumes and Legume Products	0.83 mg	64%
115	Babyfood, cereal, wheat, prepared with formula or breast milk	Babyfoods	0.83 mg	64%
116	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	0.82 mg	63%
117	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	0.81 mg	62%
118	Babyfood, cereal, Oat, with milk powder, prepared with water	Babyfoods	0.80 mg	62%
119	Sports drink, orange flavour, powder	Beverages	0.80 mg	62%
120	Snacks, RICE KRISPIES SQUARES	Snacks	0.80 mg	62%
121	Babyfood, cereal, oat, with milk powder and fruit, prepared with water	Babyfoods	0.79 mg	61%
122	Egg, quail, whole, fresh, raw	Dairy and Egg Products	0.79 mg	61%
123	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	0.78 mg	60%
124	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	0.78 mg	60%
125	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	0.78 mg	60%
126	Energy drink, sugar free/low calorie	Beverages	0.78 mg	60%
127	Meal replacement (cereal), ready to eat, Force Active, President's Choice	Breakfast cereals	0.78 mg	60%
128	Babyfood, cereal, oat, prepared with formula or breast milk	Babyfoods	0.77 mg	59%
129	Tomato powder	Vegetables and Vegetable Products	0.76 mg	59%
130	Soybeans, dry, roasted	Legumes and Legume Products	0.76 mg	58%
131	Cracker, cheese, reduced fat	Baked Products	0.75 mg	58%
132	Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk	Babyfoods	0.74 mg	57%
133	sweets, syrups, maple, prepackaged	Sweets	0.73 mg	56%
134	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	0.71 mg	55%
135	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	0.70 mg	54%
136	Meatless, sandwich spread	Legumes and Legume Products	0.70 mg	54%
137	Bar, milk and cereal	Baked Products	0.70 mg	54%
138	Waffle, buttermilk, frozen, ready-to-heat, microwaved	Baked Products	0.69 mg	53%
139	Babyfood, cereal, soya, with fruit, prepared with formula or breast milk	Babyfoods	0.69 mg	53%
140	Cracker, standard snack-type, sandwich, with cheese filling	Baked Products	0.68 mg	53%
141	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	0.68 mg	52%
142	Drink, orange flavour, vitamin C added, powder	Beverages	0.68 mg	52%
143	Spices, chervil, dried	Spices and Herbs	0.68 mg	52%
144	Sauce, cheese sauce mix, dry, unprepared	Soups, Sauces and Gravies	0.68 mg	52%
145	Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.)	Dairy and Egg Products	0.68 mg	52%
146	Energy drink, with fruit juice	Beverages	0.67 mg	51%
147	Waffle, buttermilk, frozen, ready-to-heat	Baked Products	0.67 mg	51%
148	Milk shake (fast food), vanilla	Beverages	0.66 mg	51%
149	Drumstick (horseradish-tree), leaves, raw	Vegetables and Vegetable Products	0.66 mg	51%
150	Waffle, plain, frozen, ready-to-heat, microwaved	Baked Products	0.66 mg	50%

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Vegetarian foods high in Riboflavin (B2) (Canadian (CNF))

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