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 2051–2100 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
2051	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	0.22 mg	17%	USDA_SR
2052	Nuts, cashew nuts, oil roasted, without salt added	Nut and Seed Products	0.22 mg	17%	USDA_SR
2053	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.22 mg	17%	USDA_SR
2054	Nuts, cashew nuts, oil roasted, with salt added	Nut and Seed Products	0.22 mg	17%	USDA_SR
2055	Beans, lima, dry, baby, raw	Legumes and Legume Products	0.22 mg	17%	CNF
2056	Nuts, cashew nuts, oil roasted, salted	Nuts and Seeds	0.22 mg	17%	CNF
2057	Nuts, cashew nuts, oil roasted	Nuts and Seeds	0.22 mg	17%	CNF
2058	Pancakes, plain, dry mix, complete, prepared	Baked Products	0.22 mg	17%	USDA_SR
2059	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	0.22 mg	17%	USDA_SR
2060	Cookies, fig bars	Baked Products	0.22 mg	17%	USDA_SR
2061	Bread, reduced-calorie, oat bran, toasted	Baked Products	0.22 mg	17%	USDA_SR
2062	Yogurt, Greek, nonfat, strawberry, DANNON OIKOS	Dairy and Egg Products	0.22 mg	17%	USDA_SR
2063	Mushrooms, shiitake, raw	Vegetables and Vegetable Products	0.22 mg	17%	USDA_SR
2064	Mushroom, shiitake, raw	Vegetables and Vegetable Products	0.22 mg	17%	CNF
2065	Sauce, hoisin, ready-to-serve	Soups, Sauces and Gravies	0.22 mg	17%	CNF
2066	Cookie, fig bar	Baked Products	0.22 mg	17%	CNF
2067	Cake, white, regular, dry mix, unprepared	Baked Products	0.22 mg	17%	CNF
2068	Mushrooms, shiitake	Vegetables and Vegetable Products	0.22 mg	17%	USDA_FF
2069	Cookies, oatmeal, with raisins	Baked Products	0.22 mg	17%	USDA_SR
2070	McDONALD'S, McCHICKEN Sandwich (without mayonnaise)	Fast Foods	0.22 mg	17%	USDA_SR
2071	PAPA JOHN'S 14" Cheese Pizza, Thin Crust	Fast Foods	0.22 mg	17%	USDA_SR
2072	Pie, vanilla cream, prepared from recipe	Baked Products	0.22 mg	17%	USDA_SR
2073	Cream, sour, light	Dairy and Egg Products	0.22 mg	17%	CNF
2074	Sweet roll, cheese	Baked Products	0.22 mg	17%	CNF
2075	Pie, vanilla cream, homemade	Baked Products	0.22 mg	17%	CNF
2076	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Baked Products	0.21 mg	17%	USDA_SR
2077	Cookies, sugar wafer, chocolate-covered	Baked Products	0.21 mg	17%	USDA_SR
2078	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	0.21 mg	17%	USDA_SR
2079	Yogurt, chocolate, nonfat milk, fortified with vitamin D	Dairy and Egg Products	0.21 mg	17%	USDA_SR
2080	Yogurt, chocolate, nonfat milk	Dairy and Egg Products	0.21 mg	17%	USDA_SR
2081	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	0.21 mg	17%	USDA_SR
2082	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	0.21 mg	17%	USDA_SR
2083	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	0.21 mg	17%	USDA_SR
2084	Mushrooms, Chanterelle, raw	Vegetables and Vegetable Products	0.21 mg	17%	USDA_SR
2085	Yogourt, plain, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.21 mg	17%	CNF
2086	Mushroom, Chanterelle, raw	Vegetables and Vegetable Products	0.21 mg	17%	CNF
2087	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	0.21 mg	17%	CNF
2088	Peas, split, raw	Legumes and Legume Products	0.21 mg	17%	CNF
2089	Beans, kidney, dark red, raw	Legumes and Legume Products	0.21 mg	17%	CNF
2090	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	0.21 mg	17%	CNF
2091	Yogurt, plain, low fat	Dairy and Egg Products	0.21 mg	16%	USDA_SR
2092	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	0.21 mg	16%	USDA_SR
2093	Pie crust, standard-type, dry mix	Baked Products	0.21 mg	16%	USDA_SR
2094	Cake, chocolate, prepared from recipe without frosting	Baked Products	0.21 mg	16%	USDA_SR
2095	Ice cream sundae cone	Dairy and Egg Products	0.21 mg	16%	USDA_SR
2096	Sauce, hot chile, sriracha, TUONG OT SRIRACHA	Soups, Sauces, and Gravies	0.21 mg	16%	USDA_SR
2097	Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies	Sweets	0.21 mg	16%	USDA_SR
2098	Meatballs, meatless	Legumes and Legume Products	0.21 mg	16%	USDA_SR
2099	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Baked Products	0.21 mg	16%	USDA_SR
2100	Meatless, meatballs	Legumes and Legume Products	0.21 mg	16%	CNF

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Vegetarian foods high in Riboflavin (B2)

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