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 3301–3350 of 7,622 foods

#	Food	Category	Per 100 g	% DV	Source
3301	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	0.14 mg	10%	USDA_SR
3302	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	0.14 mg	10%	USDA_SR
3303	Pumpkin leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
3304	Pasta, cooked, enriched, with added salt	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
3305	Pasta, cooked, enriched, without added salt	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
3306	Noodles, egg, enriched, cooked	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
3307	Noodles, egg, cooked, enriched, with added salt	Cereal Grains and Pasta	0.14 mg	10%	USDA_SR
3308	Puddings, coconut cream, dry mix, instant, prepared with whole milk	Sweets	0.14 mg	10%	USDA_SR
3309	Puddings, vanilla, dry mix, instant, prepared with whole milk	Sweets	0.14 mg	10%	USDA_SR
3310	Pumpkin leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
3311	Snacks, tortilla chips, nacho cheese	Snacks	0.14 mg	10%	USDA_SR
3312	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	0.14 mg	10%	CNF
3313	Snacks, tortilla chips, nacho	Snacks	0.14 mg	10%	CNF
3314	Beans, hyacinth, raw	Legumes and Legume Products	0.14 mg	10%	CNF
3315	Pumpkin leaves, boiled, drained	Vegetables and Vegetable Products	0.14 mg	10%	CNF
3316	Peanuts, spanish, raw	Legumes and Legume Products	0.14 mg	10%	USDA_SR
3317	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	0.14 mg	10%	USDA_SR
3318	Peanuts, all types, raw	Legumes and Legume Products	0.14 mg	10%	USDA_SR
3319	Milk, indian buffalo, fluid	Dairy and Egg Products	0.14 mg	10%	USDA_SR
3320	Kefir, lowfat, plain, LIFEWAY	Dairy and Egg Products	0.14 mg	10%	USDA_SR
3321	Potatoes, o'brien, frozen, prepared	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
3322	Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)	Meals, Entrees, and Side Dishes	0.14 mg	10%	USDA_SR
3323	Puddings, lemon, dry mix, instant, prepared with whole milk	Sweets	0.14 mg	10%	USDA_SR
3324	Lemon grass (citronella), raw	Vegetables and Vegetable Products	0.14 mg	10%	USDA_SR
3325	Rice, spanish rice mix, prepared	Mixed Dishes	0.14 mg	10%	CNF
3326	Lemon grass (citronella), raw	Vegetables and Vegetable Products	0.14 mg	10%	CNF
3327	Peanuts, all types, raw	Legumes and Legume Products	0.14 mg	10%	CNF
3328	Peanuts, Spanish, raw	Legumes and Legume Products	0.14 mg	10%	CNF
3329	Potato, O'brien, frozen, prepared	Vegetables and Vegetable Products	0.14 mg	10%	CNF
3330	Beverages, chocolate malt, powder, prepared with fat free milk	Beverages	0.13 mg	10%	USDA_SR
3331	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	0.13 mg	10%	USDA_SR
3332	Triticale	Cereal Grains and Pasta	0.13 mg	10%	USDA_SR
3333	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.13 mg	10%	USDA_SR
3334	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.13 mg	10%	USDA_SR
3335	Kefir, plain, low fat (0.5-1.9% M.F.)	Dairy and Egg Products	0.13 mg	10%	CNF
3336	Pasta, fresh-refrigerated, spinach, cooked	Cereals, Grains and Pasta	0.13 mg	10%	CNF
3337	Grains, triticale	Cereals, Grains and Pasta	0.13 mg	10%	CNF
3338	Amaranth leaves, boiled, drained	Vegetables and Vegetable Products	0.13 mg	10%	CNF
3339	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	0.13 mg	10%	USDA_SR
3340	Soup, cheese, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.13 mg	10%	USDA_SR
3341	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.13 mg	10%	USDA_SR
3342	Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified	Baby Foods	0.13 mg	10%	USDA_SR
3343	Babyfood, cereal, oatmeal, with applesauce and bananas, strained	Baby Foods	0.13 mg	10%	USDA_SR
3344	TACO BELL, Nachos	Fast Foods	0.13 mg	10%	USDA_SR
3345	Fast foods, nachos, with cheese	Fast Foods	0.13 mg	10%	USDA_SR
3346	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.13 mg	10%	USDA_SR
3347	Cake, chocolate, homemade, with chocolate icing (frosting)	Baked Products	0.13 mg	10%	CNF
3348	Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing	Baked Products	0.13 mg	10%	CNF
3349	Fast foods, mexican, nachos with cheese	Fast Foods	0.13 mg	10%	CNF
3350	Drink, orange, with pulp, vitamin C added, frozen concentrate	Beverages	0.13 mg	10%	CNF

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Vegetarian foods high in Riboflavin (B2)

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