Vegetarian foods high in Riboflavin (B2) (USDA Foundation)

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 101–133 of 133 foods

#	Food	Category	Per 100 g	% DV
101	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	0.07 mg	6%
102	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	0.07 mg	6%
103	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.07 mg	6%
104	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.07 mg	6%
105	Watermelon, seedless, rind only, raw	Fruits and Fruit Juices	0.07 mg	6%
106	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.07 mg	5%
107	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.07 mg	5%
108	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.07 mg	5%
109	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.07 mg	5%
110	Flour, cassava	Vegetables and Vegetable Products	0.07 mg	5%
111	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	0.07 mg	5%
112	Mustard, prepared, yellow	Spices and Herbs	0.07 mg	5%
113	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	0.07 mg	5%
114	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.07 mg	5%
115	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	0.06 mg	4%
116	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	4%
117	Oranges, raw, navels	Fruits and Fruit Juices	0.05 mg	4%
118	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.05 mg	4%
119	Carrots, frozen, unprepared	Vegetables and Vegetable Products	0.05 mg	4%
120	Almond milk, unsweetened, plain, shelf stable	Beverages	0.03 mg	3%
121	Almond milk, unsweetened, plain, shelf stable	Beverages	0.03 mg	3%
122	Peaches, yellow, raw	Fruits and Fruit Juices	0.03 mg	2%
123	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	0.03 mg	2%
124	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.03 mg	2%
125	Nectarines, raw	Fruits and Fruit Juices	0.03 mg	2%
126	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.03 mg	2%
127	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.03 mg	2%
128	Pears, raw, bartlett	Fruits and Fruit Juices	0.03 mg	2%
129	Kiwifruit, green, raw	Fruits and Fruit Juices	0.03 mg	2%
130	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	0.02 mg	2%
131	Strawberries, raw	Fruits and Fruit Juices	0.02 mg	1%
132	Strawberries, raw	Fruits and Fruit Juices	0.02 mg	1%
133	Flour, rice, brown	Cereal Grains and Pasta	0.01 mg	1%

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Vegetarian foods high in Riboflavin (B2) (USDA Foundation)

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