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 251–300 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
251	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	1.02 mg	78%	USDA_SR
252	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	1.00 mg	77%	USDA_SR
253	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	1.00 mg	77%	USDA_SR
254	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	1.00 mg	77%	USDA_SR
255	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	1.00 mg	77%	USDA_SR
256	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	0.99 mg	76%	USDA_SR
257	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	0.99 mg	76%	USDA_SR
258	Beverages, Whey protein powder isolate	Beverages	0.99 mg	76%	USDA_SR
259	Beverage, whey protein isolate, powder	Beverages	0.99 mg	76%	CNF
260	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	0.98 mg	76%	USDA_SR
261	Beverages, tea, instant, unsweetened, powder	Beverages	0.98 mg	76%	USDA_SR
262	Tea, instant, unsweetened, powder, decaffeinated	Beverages	0.98 mg	76%	CNF
263	Tea, instant, unsweetened, powder	Beverages	0.98 mg	76%	CNF
264	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	0.98 mg	75%	USDA_SR
265	Coffee cake, cream filled, with chocolate icing (frosting)	Baked Products	0.96 mg	74%	CNF
266	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.96 mg	74%	CNF
267	Babyfood, cereal, barley, with milk powder, prepared with water	Babyfoods	0.95 mg	73%	CNF
268	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	0.95 mg	73%	USDA_SR
269	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	0.95 mg	73%	CNF
270	Soy flour, full-fat, roasted	Legumes and Legume Products	0.94 mg	72%	USDA_SR
271	Soy flour, full-fat, roasted	Legumes and Legume Products	0.94 mg	72%	CNF
272	Spices, chili powder	Spices and Herbs	0.94 mg	72%	USDA_SR
273	Sea cucumber, yane (Alaska Native)	American Indian/Alaska Native Foods	0.94 mg	72%	USDA_SR
274	Spices, chili powder	Spices and Herbs	0.94 mg	72%	CNF
275	Nuts, almond butter, plain, with salt added	Nut and Seed Products	0.94 mg	72%	USDA_SR
276	Nuts, almond butter, plain, without salt added	Nut and Seed Products	0.94 mg	72%	USDA_SR
277	Nuts, almond butter, plain, salted	Nuts and Seeds	0.94 mg	72%	CNF
278	Nuts, almond butter, plain	Nuts and Seeds	0.94 mg	72%	CNF
279	Babyfood, cereal, rice, prepared with formula or breast milk	Babyfoods	0.94 mg	72%	CNF
280	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	0.94 mg	72%	USDA_SR
281	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	0.93 mg	72%	USDA_SR
282	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	0.92 mg	71%	USDA_SR
283	Malted milk, natural flavour, powder	Beverages	0.92 mg	71%	CNF
284	Spices, pepper, red or cayenne	Spices and Herbs	0.92 mg	71%	USDA_SR
285	Spices, pepper, red or cayenne	Spices and Herbs	0.92 mg	71%	CNF
286	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	0.91 mg	70%	USDA_SR
287	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Breakfast Cereals	0.90 mg	69%	USDA_SR
288	Vegetarian fillets	Legumes and Legume Products	0.90 mg	69%	USDA_SR
289	Vegetarian fillets, meatless	Legumes and Legume Products	0.90 mg	69%	CNF
290	Meatless, fish sticks	Legumes and Legume Products	0.90 mg	69%	CNF
291	Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice	Breakfast cereals	0.90 mg	69%	CNF
292	Pancakes, whole wheat, dry mix, incomplete	Baked Products	0.90 mg	69%	USDA_SR
293	Meat extender	Legumes and Legume Products	0.89 mg	69%	USDA_SR
294	Babyfood, cereal, mixed grain, prepared with formula or breast milk	Babyfoods	0.89 mg	68%	CNF
295	Soybeans, mature seeds, raw	Legumes and Legume Products	0.87 mg	67%	USDA_SR
296	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	0.87 mg	67%	USDA_SR
297	Soybeans, dry, raw	Legumes and Legume Products	0.87 mg	67%	CNF
298	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	0.86 mg	67%	USDA_SR
299	Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted	Baby Foods	0.86 mg	66%	USDA_SR
300	Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified	Baby Foods	0.86 mg	66%	USDA_SR

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Vegetarian foods high in Riboflavin (B2)

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