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 2001–2050 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Seaweed, agar, dried	Vegetables and Vegetable Products	0.22 mg	17%	USDA_SR
2002	Pinon Nuts, roasted (Navajo)	American Indian/Alaska Native Foods	0.22 mg	17%	USDA_SR
2003	Dumpling, potato- or cheese-filled, frozen	Meals, Entrees, and Side Dishes	0.22 mg	17%	USDA_SR
2004	Biscuit, plain/buttermilk, refrigerated dough, lower fat	Baked Products	0.22 mg	17%	CNF
2005	Seaweed, agar, dried	Vegetables and Vegetable Products	0.22 mg	17%	CNF
2006	Milk shake, chocolate, thick	Beverages	0.22 mg	17%	CNF
2007	Beans, french, mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	USDA_SR
2008	Cheese, low fat, cheddar or colby	Dairy and Egg Products	0.22 mg	17%	USDA_SR
2009	Cheese, cheddar, nonfat or fat free	Dairy and Egg Products	0.22 mg	17%	USDA_SR
2010	Beans, french, mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	CNF
2011	Cheese, cheddar or colby type, low fat (7% M.F.)	Dairy and Egg Products	0.22 mg	17%	CNF
2012	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Baked Products	0.22 mg	17%	USDA_SR
2013	Cookies, shortbread, commercially prepared, pecan	Baked Products	0.22 mg	17%	USDA_SR
2014	Beans, adzuki, mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	USDA_SR
2015	PIZZA HUT 14" Cheese Pizza, Pan Crust	Fast Foods	0.22 mg	17%	USDA_SR
2016	PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust	Fast Foods	0.22 mg	17%	USDA_SR
2017	Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry)	Baked Products	0.22 mg	17%	USDA_SR
2018	Lupins, mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	USDA_SR
2019	DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust	Fast Foods	0.22 mg	17%	USDA_SR
2020	Potato soup, instant, dry mix	Soups, Sauces, and Gravies	0.22 mg	17%	USDA_SR
2021	Spices, cloves, ground	Spices and Herbs	0.22 mg	17%	USDA_SR
2022	Beet greens, raw	Vegetables and Vegetable Products	0.22 mg	17%	USDA_SR
2023	ON THE BORDER, cheese enchilada	Restaurant Foods	0.22 mg	17%	USDA_SR
2024	Salsify, (vegetable oyster), raw	Vegetables and Vegetable Products	0.22 mg	17%	USDA_SR
2025	Lotus root, raw	Vegetables and Vegetable Products	0.22 mg	17%	USDA_SR
2026	Oat bran, raw	Cereal Grains and Pasta	0.22 mg	17%	USDA_SR
2027	Egg custards, dry mix, prepared with whole milk	Sweets	0.22 mg	17%	USDA_SR
2028	Candies, REESE'S PIECES Candy	Sweets	0.22 mg	17%	USDA_SR
2029	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	0.22 mg	17%	USDA_SR
2030	DENNY'S, top sirloin steak	Restaurant Foods	0.22 mg	17%	USDA_SR
2031	Soup, potato, instant, dehydrated, unprepared	Soups, Sauces and Gravies	0.22 mg	17%	CNF
2032	Fast foods, mexican, tostada with guacamole	Fast Foods	0.22 mg	17%	CNF
2033	Grains, oat bran, dry	Cereals, Grains and Pasta	0.22 mg	17%	CNF
2034	Dessert, egg custard, dry mix prepared with whole milk	Sweets	0.22 mg	17%	CNF
2035	Candies, Reese's Pieces	Sweets	0.22 mg	17%	CNF
2036	Danish pastry, fruit (apple, raisin, lemon, raspberry)	Baked Products	0.22 mg	17%	CNF
2037	Cookie, shortbread, pecan, commercial	Baked Products	0.22 mg	17%	CNF
2038	Lupins, raw	Legumes and Legume Products	0.22 mg	17%	CNF
2039	Beans, adzuki, raw	Legumes and Legume Products	0.22 mg	17%	CNF
2040	Salsify (oysterplant, vegetable oyster), raw	Vegetables and Vegetable Products	0.22 mg	17%	CNF
2041	Lotus root, raw	Vegetables and Vegetable Products	0.22 mg	17%	CNF
2042	Beet greens, raw	Vegetables and Vegetable Products	0.22 mg	17%	CNF
2043	Spices, cloves, ground	Spices and Herbs	0.22 mg	17%	CNF
2044	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	USDA_SR
2045	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	USDA_SR
2046	Bread, multigrain, commercial, reduced sodium, toasted	Baked Products	0.22 mg	17%	CNF
2047	Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms	Dairy and Egg Products	0.22 mg	17%	CNF
2048	Bread, multigrain, toasted	Baked Products	0.22 mg	17%	CNF
2049	Beans, kidney, light red, raw	Legumes and Legume Products	0.22 mg	17%	CNF
2050	Cookies, oatmeal, soft, with raisins	Baked Products	0.22 mg	17%	USDA_FF

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Vegetarian foods high in Riboflavin (B2)

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