Riboflavin Rich Vegetables

Welcome to the list of the top 100 vegetables highest in riboflavin content. Where the amount of riboflavin ranges from 0.66 mg to 0.16 mg per 100g. The top vegetable is Drumstick leaves, raw with the highest riboflavin content, which in 100g contains 0.66 mg of riboflavin.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Drumstick leaves, raw has a nutritional value score of 33.00 out of 100.

Other important and riboflavin related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Drumstick leaves, raw, which is the top of the vegetables list for riboflavin content in your diet, the amount of Energy is 64.00 kcal (3% RDA), the amount of Protein is 9.40 g (17% RDA), the amount of Total Fat is 1.40 g (2% RDA) and the amount of Carbohydrate is 8.28 g (6% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the riboflavin content in Drumstick leaves, raw from the list of vegetables.

Top Twenty List - Highest riboflavin Content per 100g

Below is a basic list for riboflavin in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Drumstick leaves, raw 0.66mg
2. Winged bean leaves, raw 0.60mg
3. Jute, potherb, raw 0.55mg
4. Drumstick leaves, cooked, boiled, drained, without salt 0.51mg
5. Drumstick leaves, cooked, boiled, drained, with salt 0.51mg
6. Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw 0.49mg
7. Mushrooms, brown, italian, or crimini, raw 0.49mg
8. Seaweed, irishmoss, raw 0.47mg
9. Mushrooms, white, stir-fried 0.46mg
10. Taro leaves, raw 0.46mg
11. Seaweed, laver, raw 0.45mg
12. Lambsquarters, raw 0.44mg
13. Mushrooms, white, microwaved 0.43mg
14. Mushrooms, portabella, exposed to ultraviolet light, grilled 0.40mg
15. Mushrooms, white, raw 0.40mg
16. Mushrooms, portabella, grilled 0.40mg
17. Mushroom, white, exposed to ultraviolet light, raw 0.40mg
18. Taro, leaves, cooked, steamed, with salt 0.38mg
19. Taro leaves, cooked, steamed, without salt 0.38mg
20. Balsam-pear (bitter gourd), leafy tips, raw 0.36mg

Highest Amount of riboflavin per Serving

Please remember that the above gives an accurate value in 100g for high riboflavin foods in your diet. You should also take into account portion sizes when you are considering the riboflavin nutritional content.

The food with the highest riboflavin content per typical serving is Taro leaves, cooked, steamed, without salt which contains 0.55 mg in 1.000 cup (or 145.00 g). For this serving the Energy content is 34.8 kcal (2% RDA), the Protein content is 3.94 g (7% RDA), the Total Fat content is 0.59 g (1% RDA) and the Carbohydrate content is 5.83 g (4% RDA).

Milligrams of riboflavin in vegetables (per 100g)

The list below gives the total riboflavin content in the top 100 items from the general description 'vegetables' each of which show the riboflavin amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of riboflavin can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 44 items. The highest amount of riboflavin from the 44 raw items is in Drumstick leaves, raw where the content is 0.66 mg per 100g. The number of food items which are cooked are 45 items. The highest amount of riboflavin from the 45 cooked items is in Drumstick leaves, cooked, boiled, drained, without salt where the amount is 0.51 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of riboflavin by 0.15 mg in a 100g serving.

Nutritional Information Summary