Vegan Vitamin B2 Foods - Riboflavin Sources
The light-sensitive vitamin degrades quickly when exposed to light 1. Additionally, significant amounts of riboflavin are lost through food storage. If the foods are stored, they should be kept in opaque containers. Riboflavin is relatively heat-stable 2.
It is also important to note that the water-soluble vitamin B2 leaches into cooking water. Studies have shown that 52.2% of riboflavin present in foods is lost through cooking 3. Therefore, foods high in vitamin B2 should preferably be lightly steamed.
To access the vitamin b2 food table, click here.
We have compiled a list of selected foods high in vitamin B2 that should be regularly consumed for a vitamin-rich and healthy diet. These are primarily plant-based or vegan foods rich in riboflavin.
Vitamin B2 in Vegetables
Dark green vegetables, in particular, contain higher amounts of riboflavin. These include dandelion greens (260 µg per 100 g), garden cress (260 µg), spinach (189 µg), kale (130 µg), broccoli (117 µg), and Brussels sprouts (90 µg).
Other significant sources of riboflavin include asparagus (141 µg), Romanesco broccoli (102 µg), zucchini (94 µg), Swiss chard (90 µg), red bell pepper (85 µg), cauliflower (60 µg), carrots (58 µg), and potatoes (32 µg).
Pumpkin (110 µg) as a fruit vegetable also contains a significant amount of vitamin B2.
Fruits with Vitamin B2
Avocado (130 µg), passion fruit (130 µg), kumquat (90 µg), banana (73 µg), grape (70 µg), date (66 µg), lychee (65 µg), fig (50 µg), black currant (50 µg), blueberry (41 µg), apricot (40 µg), orange (40 µg), mango (38 µg), and pineapple (32 µg) are good sources of vitamin B2.
Dried fruits such as raisins (191 µg), prunes (165 µg), apricots (148 µg), and coconut meat (100 µg) are rich in B2.
Click here for the vitamin B2 fruit table.
Cereals with Vitamin B2
Among this group, whole grain cereals have higher concentrations of vitamin B2. Good sources include millet (290), rye (251 µg), corn (201 µg), oats (139 µg), wheat (121 µg), spelt (113 µg), and rice (48 µg).
When grains are germinated, the levels of vitamin B2 increase significantly. For example, wheat germ contains 499 µg of B2 per 100 g.
The table shows which other cereal varieties and products contain vitamin B2.
Mushrooms are also good sources of vitamin B2. Brown and white mushrooms can contribute well to the daily requirement of riboflavin with 490 and 402 µg, respectively. Oyster mushrooms (349 µg) and shiitake mushrooms (217 µg) are also rich in B2.
Nuts and Seeds
In this group, almonds are the best source of vitamin B2. They contain a significant amount of riboflavin at 1.14 mg. Other vitamin B2-rich foods include sunflower seeds (355 µg), hemp seeds (285 µg), sesame seeds (247 µg), pine nuts (227 µg), chia seeds (170 µg), flaxseeds (161 µg), pumpkin seeds (153 µg), walnuts (150 µg), pecans (130 µg), and hazelnuts (113 µg).
Roasted pistachios should not be overlooked, as they provide 234 µg.
Legumes with Riboflavin
Soybeans (870 µg), mung beans (233 µg), kidney beans (219 µg), chickpeas (212 µg), lentils (211 µg), white beans (146 µg), green peas (132 µg), and green beans (104 µg) are worth mentioning.
Roasted soybeans and peanuts contain 755 µg and 197 µg of B2 per 100 g, respectively. Check out the table of vitamin B2 content in legumes.
Fresh herbs such as thyme (471 µg), dill (296 µg), chives (115 µg), and parsley (98 µg) are rich in riboflavin. In dried form, the vitamin B2 levels are significantly higher. Use this table for more herbs and spices that contain vitamin B2.
Vitamin B2 in processed foods
Riboflavin is also added to some plant-based drinks and soy products. Nutritional yeast flakes contain an exceptionally high amount of vitamin B2 at 4 mg per 100 g. Sesame butter (tahini) with 473 µg and tofu with 102 µg are also good sources of riboflavin.
Additionally, riboflavin is used as a food coloring. It can be found, for example, in pickles.