• Macronutrients
  • Vitamins
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  • Omega-3, 6 and 9
  • Good Sources
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Riboflavin


marmite, yeast extract spread

1 tsp (6 g)

0.858 mg (66%)

soymilk (fortified)

8 fl oz (243 g)

0.484 mg (37%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

0.405 mg (31%)

rice drink

8 fl oz (240 g)

0.341 mg (26%)

passion-fruit juice, purple (raw)

8 fl oz (247.2 g)

0.324 mg (25%)

blueberries, wild

75 g

0.310 mg (24%)

almond butter

2 tbsp (32 g)

0.300 mg (23%)

tempeh

1/2 cup (83 g)

0.297 mg (23%)

Crimini mushrooms (raw)

3 pieces (60 g)

0.294 mg (23%)

almonds (raw)

1 oz (28.35 g)

0.287 mg (22%)

peas (sprouted, cooked)

100 g

0.285 mg (22%)

almonds (dry roasted)

1 oz (28.35 g)

0.274 mg (21%)

kidney beans

100 g

0.273 mg (21%)

maple syrup

1tbsp (20 g)

0.254 mg (20%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2 g)

0.250 mg (19%)

white mushrooms (stir-fried)

1/2 cup (54 g)

0.250 mg (19%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

0.245 mg (19%)

portabella mushrooms (grilled)

1/2 cup (60.5 g)

0.244 mg (19%)

soy flour, full-fat, raw

1/4 cup (21 g)

0.244 mg (19%)

durian

1/2 cup (121.5 g)

0.243 mg (19%)

semolina (enriched)

1/4 cup (41.75 g)

0.238 mg (18%)

navy beans (sprouted, cooked)

100 g

0.235 mg (18%)

lambsquarters (cooked)

1/2 cup (90 g)

0.234 mg (18%)

kidney beans (sprouted, raw)

1/2 cup (92 g)

0.230 mg (18%)

corn flour, masa, enriched, white

1/4 cup (28.5 g)

0.229 mg (18%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5 g)

0.229 mg (18%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

0.223 mg (17%)

almonds (oil roasted)

1 oz (28.35 g)

0.221 mg (17%)

white mushrooms (microwaved)

50 g

0.215 mg (17%)

horseradish-tree, leafy tips (cooked)

1 cup (42 g)

0.214 mg (16%)

soy nuts (dry roasted)

1 oz (28.35 g)

0.214 mg (16%)

spinach (cooked)

1/2 cup (90 g)

0.212 mg (16%)

oyster mushrooms (raw)

4 small (60 g)

0.209 mg (16%)

beet greens (cooked)

1/2 cup (72 g)

0.208 mg (16%)

almonds (blanched)

1 oz (28.35 g)

0.202 mg (16%)

soy flour, full-fat, roasted

1/4 cup (21.25 g)

0.200 mg (15%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

0.190 mg (15%)

buckwheat

1/4 cup (42.5 g)

0.181 mg (14%)

prune juice (canned)

8 fl oz (256 g)

0.179 mg (14%)

lambsquarters (raw)

40 g

0.176 mg (14%)

sugar-apple

1 fruit (155 g)

0.175 mg (13%)

wheat flour, white, bread, enriched

1/4 cup (34.25 g)

0.175 mg (13%)

soymilk (unfortified)

8 fl oz (244.8 g)

0.169 mg (13%)

borage (cooked)

100 g

0.165 mg (13%)

cherimoya

1/2 fruit (117.5 g)

0.154 mg (12%)

wheat flour, white, all-purpose, bleached, enriched

1/4 cup (31.25 g)

0.154 mg (12%)

wheat flour, white, all-purpose, unbleached, enriched

1/4 cup (31.25 g)

0.154 mg (12%)

sesame butter, tahini (raw)

2 tbsp (30 g)

0.153 mg (12%)

cornmeal, degermed, enriched, white

1/4 cup (39.25 g)

0.150 mg (12%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25 g)

0.150 mg (12%)

wheat flour, white, cake, enriched

1/4 cup (34.25 g)

0.147 mg (11%)

acerola juice (raw)

8 fl oz (241.6 g)

0.145 mg (11%)

millet (raw)

1/4 cup (50 g)

0.145 mg (11%)

white mushrooms (raw)

2 pieces (36 g)

0.145 mg (11%)

white mushrooms (boiled, no salt)

4 pieces (48 g)

0.144 mg (11%)

dandelion greens (raw)

1 cup (55 g)

0.143 mg (11%)

litchis (dried)

10 fruit (25 g)

0.142 mg (11%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

0.142 mg (11%)

horseradish-tree, leafy tips (raw)

1 cup (21 g)

0.139 mg (11%)

soybeans, green (cooked)

1/2 cup (90 g)

0.139 mg (11%)

shiitake mushrooms (dried)

3 pieces (10.8 g)

0.137 mg (11%)

peanut flour, defatted

1 oz (28.35 g)

0.136 mg (10%)

quinoa (uncooked)

1/4 cup (42.5 g)

0.135 mg (10%)

borage (raw)

1 cup (89 g)

0.134 mg (10%)

shiitake mushrooms (stir-fried)

1/2 cup (48.5 g)

0.133 mg (10%)

barley, hulled

1/4 cup (46 g)

0.131 mg (10%)

carrot juice (canned)

8 fl oz (236 g)

0.130 mg (10%)

cress, garden (raw)

1 cup (50 g)

0.130 mg (10%)

teff (uncooked)

1/4 cup (48.25 g)

0.130 mg (10%)

mung beans (sprouted, raw)

1 cup (104 g)

0.129 mg (10%)

wheat flour, white, all-purpose, self-rising, enriched

1/4 cup (31.25 g)

0.129 mg (10%)

taro leaves (raw)

1 cup (28 g)

0.128 mg (10%)

mung beans (sprouted, cooked)

1 cup (124 g)

0.126 mg (10%)

barley malt flour

1/4 cup (40.5 g)

0.125 mg (10%)

water chestnuts, chinese (raw)

1/2 cup (62 g)

0.124 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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