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 3201–3250 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
3201	Asparagus, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3202	Snacks, oriental mix, rice-based	Snacks	0.14 mg	11%	USDA_SR
3203	Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA	Babyfoods	0.14 mg	11%	CNF
3204	Snacks, oriental mix, rice-based	Snacks	0.14 mg	11%	CNF
3205	Asparagus, raw	Vegetables and Vegetable Products	0.14 mg	11%	CNF
3206	Spices, garlic powder	Spices and Herbs	0.14 mg	11%	CNF
3207	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.14 mg	11%	USDA_FF
3208	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_FF
3209	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.14 mg	11%	USDA_FF
3210	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes and Legume Products	0.14 mg	11%	USDA_SR
3211	Pie, chocolate creme, commercially prepared	Baked Products	0.14 mg	11%	USDA_SR
3212	Cookies, oatmeal, dry mix	Baked Products	0.14 mg	11%	USDA_SR
3213	Bread, reduced-calorie, wheat	Baked Products	0.14 mg	11%	USDA_SR
3214	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Breakfast Cereals	0.14 mg	11%	USDA_SR
3215	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Breakfast Cereals	0.14 mg	11%	USDA_SR
3216	SILK Mocha, soymilk	Legumes and Legume Products	0.14 mg	11%	USDA_SR
3217	SILK Chai, soymilk	Legumes and Legume Products	0.14 mg	11%	USDA_SR
3218	Muffins, English, whole-wheat	Baked Products	0.14 mg	11%	USDA_SR
3219	Babyfood, ravioli, cheese filled, with tomato sauce	Baby Foods	0.14 mg	11%	USDA_SR
3220	Cereals, WHEATENA, dry	Breakfast Cereals	0.14 mg	11%	USDA_SR
3221	Whey, acid, fluid	Dairy and Egg Products	0.14 mg	11%	USDA_SR
3222	Seeds, breadnut tree seeds, dried	Nut and Seed Products	0.14 mg	11%	USDA_SR
3223	Broccoli raab, cooked	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3224	Milk, fluid, nonfat, calcium fortified (fat free or skim)	Dairy and Egg Products	0.14 mg	11%	USDA_SR
3225	Snacks, popcorn, home-prepared, oil-popped, unsalted	Snacks	0.14 mg	11%	USDA_SR
3226	Puddings, banana, dry mix, instant, prepared with whole milk	Sweets	0.14 mg	11%	USDA_SR
3227	Puddings, tapioca, dry mix, prepared with whole milk	Sweets	0.14 mg	11%	USDA_SR
3228	Candies, peanut bar	Sweets	0.14 mg	11%	USDA_SR
3229	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3230	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3231	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3232	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3233	Longans, raw	Fruits and Fruit Juices	0.14 mg	11%	USDA_SR
3234	Soybean, curd cheese	Legumes and Legume Products	0.14 mg	11%	USDA_SR
3235	Candies, MR. GOODBAR Chocolate Bar	Sweets	0.14 mg	11%	USDA_SR
3236	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3237	Artichokes, (globe or french), frozen, unprepared	Vegetables and Vegetable Products	0.14 mg	11%	USDA_SR
3238	Mouse nuts, seedlings (Alaska Native)	American Indian/Alaska Native Foods	0.14 mg	11%	USDA_SR
3239	Peas, green, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	11%	CNF
3240	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	11%	CNF
3241	Blackberry, wild, raw	Fruits and fruit juices	0.14 mg	11%	CNF
3242	Soybean, curd cheese	Legumes and Legume Products	0.14 mg	11%	CNF
3243	Salad dressing, buttermilk as main ingredient	Fats and Oils	0.14 mg	11%	CNF
3244	Snacks, popcorn, oil-popped, unsalted	Snacks	0.14 mg	11%	CNF
3245	Broccoli raab (rapini), cooked	Vegetables and Vegetable Products	0.14 mg	11%	CNF
3246	Soup, cheddar cheese, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.14 mg	11%	CNF
3247	Candies, bars, peanut	Sweets	0.14 mg	11%	CNF
3248	Candies, bars, Mr Goodbar	Sweets	0.14 mg	11%	CNF
3249	Pie, chocolate cream, commercial	Baked Products	0.14 mg	11%	CNF
3250	English muffin, whole wheat	Baked Products	0.14 mg	11%	CNF

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Vegetarian foods high in Riboflavin (B2)

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