Top Plant-Based & Allergen-Free Foods Highest in Vitamin B2 (Riboflavin) (USDA Ranking)

Allergen-free and plant-forward whole foods rich in Vitamin B2 (Riboflavin) (mg per 100g), verified against the Wise Eating USDA Standard Reference catalog. FAD/FMN coenzyme precursor essential for mitochondrial electron transport and glutathione recycling.

USDA Leaderboard: Top Plant-Based & Allergen-Free Foods Highest in Vitamin B2 (Riboflavin) (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Grapes, muscadine, raw (1.5 mg per 100g).

Rank	USDA Food Item	Vitamin B2 (Riboflavin) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Grapes, muscadine, raw	1.5 mg	100%	2.63 mg	57 kcal · 0.81g P
#2	Baby Toddler cereal, rice, dry	1.46 mg	100%	0.374 mg	390 kcal · 6.65g P
#3	Baby Toddler cereal, rice with fruit, dry	1.4 mg	100%	0.36 mg	388 kcal · 6.51g P
#4	Spices, chili powder	0.94 mg	72.3%	0.333 mg	282 kcal · 13.5g P
#5	Duck, domesticated, liver, raw	0.892 mg	68.6%	0.656 mg	136 kcal · 18.7g P
#6	Goose, liver, raw	0.892 mg	68.6%	0.671 mg	133 kcal · 16.4g P
#7	Tomato powder	0.761 mg	58.5%	0.252 mg	302 kcal · 12.9g P
#8	Winged bean leaves, raw	0.602 mg	46.3%	0.814 mg	74 kcal · 5.85g P
#9	Game meat, antelope, raw	0.58 mg	44.6%	0.509 mg	114 kcal · 22.4g P
#10	Jute, potherb, raw	0.546 mg	42%	1.61 mg	34 kcal · 4.65g P
#11	Mushrooms, cooked, as ingredient	0.538 mg	41.4%	1.38 mg	39 kcal · 3.62g P
#12	Game meat, muskrat, raw	0.52 mg	40%	0.321 mg	162 kcal · 20.8g P
#13	Venison or deer with tomato-based sauce	0.476 mg	36.6%	0.34 mg	140 kcal · 25.6g P
#14	Duck, cooked, skin not eaten	0.468 mg	36%	0.234 mg	200 kcal · 23.4g P
#15	Duck, roasted, skin not eaten	0.468 mg	36%	0.234 mg	200 kcal · 23.4g P
#16	Seaweed, irishmoss, raw	0.466 mg	35.8%	0.951 mg	49 kcal · 1.51g P
#17	Taro leaves, raw	0.456 mg	35.1%	1.09 mg	42 kcal · 4.98g P
#18	Mushrooms, raw	0.453 mg	34.8%	1.46 mg	31 kcal · 2.9g P
#19	Taro leaves, cooked	0.451 mg	34.7%	0.663 mg	68 kcal · 5.19g P
#20	Seaweed, laver, raw	0.446 mg	34.3%	1.27 mg	35 kcal · 5.81g P
#21	Lambsquarters, raw	0.44 mg	33.8%	1.02 mg	43 kcal · 4.2g P
#22	Carrot, dehydrated	0.417 mg	32.1%	0.122 mg	341 kcal · 8.1g P
#23	Mushrooms, portabella, grilled	0.403 mg	31%	1.39 mg	29 kcal · 3.28g P
#24	Goose, domesticated, meat only, raw	0.377 mg	29%	0.234 mg	161 kcal · 22.8g P
#25	Grape leaves, raw	0.354 mg	27.2%	0.381 mg	93 kcal · 5.6g P
#26	Dove, cooked (includes squab)	0.35 mg	26.9%	0.164 mg	213 kcal · 23.9g P
#27	Epazote, raw	0.348 mg	26.8%	1.09 mg	32 kcal · 0.33g P
#28	Sweet potato leaves, raw	0.345 mg	26.5%	0.821 mg	42 kcal · 2.49g P
#29	Kale, fresh, cooked, fat added	0.343 mg	26.4%	0.497 mg	69 kcal · 3.05g P
#30	Broadbeans (fava beans), mature seeds, raw	0.333 mg	25.6%	0.098 mg	341 kcal · 26.1g P
#31	Beans, yellow, mature seeds, raw	0.33 mg	25.4%	0.096 mg	345 kcal · 22g P
#32	Pokeberry shoots, (poke), raw	0.33 mg	25.4%	1.43 mg	23 kcal · 2.6g P
#33	Goose, wild, roasted	0.322 mg	24.8%	0.106 mg	304 kcal · 25.1g P
#34	Elk, free range, ground, raw (Shoshone Bannock)	0.309 mg	23.8%	0.319 mg	97 kcal · 20.1g P
#35	Seeds, breadfruit seeds, raw	0.301 mg	23.2%	0.158 mg	191 kcal · 7.4g P

Related Nutrient & Macro Rankings