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 1951–2000 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
1951	Juice drink, fruit punch, frozen concentrate	Beverages	0.23 mg	18%	CNF
1952	Seaweed, wakame, raw	Vegetables and Vegetable Products	0.23 mg	18%	CNF
1953	McDONALD'S, McFLURRY with OREO cookies	Fast Foods	0.23 mg	18%	USDA_SR
1954	Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled	Baked Products	0.23 mg	18%	USDA_SR
1955	Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched	Baked Products	0.23 mg	18%	USDA_SR
1956	Light Ice Cream, soft serve, blended with cookie pieces	Fast Foods	0.23 mg	18%	USDA_SR
1957	Dessert, frozen, light ice cream, soft serve, blended with cookie pieces	Sweets	0.23 mg	18%	CNF
1958	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	0.23 mg	18%	CNF
1959	Coffee cake, cinnamon with crumb topping, commercial	Baked Products	0.23 mg	18%	CNF
1960	Cookies, oatmeal, commercially prepared, soft-type	Baked Products	0.23 mg	18%	USDA_SR
1961	Cookie, oatmeal (with or without raisins), commercial, soft-type	Baked Products	0.23 mg	18%	CNF
1962	Bread, whole-wheat, prepared from recipe	Baked Products	0.23 mg	17%	USDA_SR
1963	Yogurt, Greek, strawberry, DANNON OIKOS	Dairy and Egg Products	0.23 mg	17%	USDA_SR
1964	Nuts, pine nuts, dried	Nut and Seed Products	0.23 mg	17%	USDA_SR
1965	Bread, whole wheat, homemade (2/3 whole wheat flour)	Baked Products	0.23 mg	17%	CNF
1966	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	0.23 mg	17%	CNF
1967	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	0.23 mg	17%	USDA_SR
1968	McDONALD'S, Hot Fudge Sundae	Fast Foods	0.23 mg	17%	USDA_SR
1969	Cheese, cottage, nonfat, uncreamed, dry, large or small curd	Dairy and Egg Products	0.23 mg	17%	USDA_SR
1970	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw	Legumes and Legume Products	0.23 mg	17%	CNF
1971	Cheese, cottage, uncreamed, dry, large or small curd, nonfat	Dairy and Egg Products	0.23 mg	17%	CNF
1972	Cheese, cottage, uncreamed, dry curd (0.4% M.F.)	Dairy and Egg Products	0.23 mg	17%	CNF
1973	Cheese, mexican, queso chihuahua	Dairy and Egg Products	0.23 mg	17%	USDA_SR
1974	Bread, whole-wheat, prepared from recipe, toasted	Baked Products	0.23 mg	17%	USDA_SR
1975	Milk, chocolate, lowfat, reduced sugar	Dairy and Egg Products	0.23 mg	17%	USDA_SR
1976	Crackers, saltines, whole wheat (includes multi-grain)	Baked Products	0.23 mg	17%	USDA_SR
1977	Fast foods, sandwiches and burgers, donair or gyro sandwich	Fast Foods	0.23 mg	17%	CNF
1978	Bread, whole wheat, homemade (2/3 whole wheat flour), toasted	Baked Products	0.23 mg	17%	CNF
1979	Cheese, Mexican, queso chihuahua	Dairy and Egg Products	0.23 mg	17%	CNF
1980	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Snacks	0.22 mg	17%	USDA_SR
1981	Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.22 mg	17%	USDA_SR
1982	Frozen yogurts, vanilla, soft-serve	Sweets	0.22 mg	17%	USDA_SR
1983	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	0.22 mg	17%	USDA_SR
1984	Snacks, trail mix, regular with chocolate chips, unsalted	Snacks	0.22 mg	17%	CNF
1985	Dessert, frozen yogourt, vanilla, soft-serve	Sweets	0.22 mg	17%	CNF
1986	Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	Snacks	0.22 mg	17%	CNF
1987	Spinach, frozen, unprepared	Vegetables and Vegetable Products	0.22 mg	17%	CNF
1988	Cheese, mexican, queso asadero	Dairy and Egg Products	0.22 mg	17%	USDA_SR
1989	McDONALD'S, Hot Caramel Sundae	Fast Foods	0.22 mg	17%	USDA_SR
1990	Crackers, rye, wafers, seasoned	Baked Products	0.22 mg	17%	USDA_SR
1991	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	0.22 mg	17%	USDA_SR
1992	Nuts, pine nuts, pinyon, dried	Nut and Seed Products	0.22 mg	17%	USDA_SR
1993	Restaurant, Mexican, cheese enchilada	Restaurant Foods	0.22 mg	17%	USDA_SR
1994	Cracker, rye, wafers, seasoned	Baked Products	0.22 mg	17%	CNF
1995	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	0.22 mg	17%	CNF
1996	Cheese, Mexican, queso asadero	Dairy and Egg Products	0.22 mg	17%	CNF
1997	Biscuits, plain or buttermilk, refrigerated dough, lower fat	Baked Products	0.22 mg	17%	USDA_SR
1998	Cookies, peanut butter, commercially prepared, sugar free	Baked Products	0.22 mg	17%	USDA_SR
1999	Sauce, hot chile, sriracha	Soups, Sauces, and Gravies	0.22 mg	17%	USDA_SR
2000	Milk shakes, thick chocolate	Dairy and Egg Products	0.22 mg	17%	USDA_SR

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Vegetarian foods high in Riboflavin (B2)

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