The Top Vegan Food Sources of Riboflavin [Chart]

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Some of the best riboflavin sources are dairy products, which puts vegans at a little higher risk of developing a deficiency.

Athletes need more riboflavin than non-athletes, so vegan athletes need to pay a little extra attention to their riboflavin intake.

That being said, riboflavin deficiency is very uncommon in first world countries, partially because many grains and cereals are fortified with it.

The recommended daily allowance for riboflavin is 1.3 mg for adult men, and 1.1 mg for adult women.

If you only eat whole foods, it’s not the easiest target to hit compared to other vitamins and minerals.

The Best Vegan Sources of Riboflavin Per Serving

I collected nutrition data from the USDA for 120+ whole foods that are vegan.

After sorting them by riboflavin content per 100 grams, here’s what we’re looking at:

FoodRiboflavin (mg) per 100 gramsRiboflavin (mg) per 100 calories
Seaweed (dried)3.671.29
Almonds1.140.20
Kale0.350.97
Hemp seeds0.280.05
Buckwheat groats0.270.08
Rye grain0.250.07
Sesame seeds0.250.04
Pine nuts0.230.03
Lotus root0.220.30
Durian0.200.14
Cashew0.200.03
Spinach0.190.82
Wheat flour (whole-grain)0.190.06
Chestnut0.170.07
Chia seeds0.170.03
Macadamia nut0.160.02
Flaxseed0.160.03
Pistachio nuts0.160.03
Soybeans0.160.11
Walnut0.150.02
Cowpeas0.150.15
Avocado0.140.09
Squash0.140.88
Oats0.140.04
Asparagus0.140.64
Peanuts0.140.02
Peas0.130.16
Rapini0.130.59
Pecans0.130.02
Watercress0.121.00
Broccoli0.120.34
Hazelnut0.110.02
Mustard greens0.110.41
Quinoa0.110.09
Green bean0.100.34
Garlic0.100.08
Water spinach0.100.51
Turnip greens0.100.31
Lima beans0.100.08
Zucchini0.090.55
Swiss chard0.090.47
Fava bean0.090.08
Arugula0.090.34
Red bell pepper0.080.32
Brussels sprouts0.080.22
Lettuce (red leaf)0.080.60
Plantain0.080.06
Lentils0.070.06
Banana0.070.08
Bok choy0.070.54
Grapes0.070.10
Artichoke0.070.14
Navy beans0.070.05
Lychee0.060.10
Adzuki beans0.060.05
Chickpeas0.060.04
Barley0.060.05
Mung bean0.060.06
Sweet potato0.060.07
Gourd0.060.30
Okra0.060.18
Date0.060.02
Cauliflower0.060.24
Black beans0.060.04
Carrot0.060.14
Kidney beans0.060.05
Celery0.060.40
Corn0.060.06
Jackfruit0.060.06
Pumpkin seeds0.050.01
Parsnip0.050.07
Ginger0.050.05
Bamboo shoot0.050.42
Fig0.050.07
Cassava0.050.03
Cabbage0.040.16
Beets0.040.09
Apricot0.040.08
Guava0.040.06
Orange0.040.09
Radish0.040.23
Mango0.040.06
Eggplant0.040.15
Raspberry0.040.07
Tangerine0.040.07
Brazil nut0.030.01
White potato0.030.05
Cherry0.030.05
Cucumber0.030.22
Pineapple0.030.06
Peach0.030.08
Leek0.030.05
Chicory root0.030.04
Green bell pepper0.030.14
Pummelo0.030.07
Nectarine0.030.06
Onion0.030.07
Apple0.030.05
Pear0.030.05
Plum0.030.06
Blackberry0.030.06
Napa cabbage0.020.21
Amaranth0.020.02
Strawberry0.020.07
Lemon0.020.07
Coconut meat0.020.01
Cranberry0.020.04
Grapefruit0.020.05
Lime0.020.07
Tomato0.020.11
Cantaloupe0.020.05
Rice0.010.01
Melon0.010.03

Overall, there’s a good variety in types of foods that have a significant amount of riboflavin in them:

  • Vegetables – Spinach, squash, swiss chard, zucchini, and seaweed are all near the top.
  • Nuts – Almonds are a great source of riboflavin, and pine nuts and cashews are okay sources as well.
  • Fruits – Durians and plantains are good sources of riboflavin, although not too commonly eaten.
  • Grains – Buckwheat groats and rye grain are both solid sources of riboflavin. Bonus points if you buy rye bread that’s fortified with more riboflavin.

So you have a lot of choices, even if you’re picky.

The grains and nuts have a lot of calories in them, so they’re not necessary ideal if you’re on a diet. Vegetables are overwhelmingly the best source of riboflavin if you’re concerned about calories.

What is Riboflavin Used For

Riboflavin has a wide variety of uses in the body, involved in energy production, growth, and metabolism.

In particular, some believe that riboflavin might play a part in relieving migraine headaches and preventing certain types of cancers. However, the evidence is not strong enough to prove or disprove those links yet.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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