References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
How Much Riboflavin Do I Need?
RDA for Adult Females is 1.1 mg/d
RDA for Adult Males is 1.3 mg/d
Upper Safe Limit has not been determined
Why Do I Need Riboflavin?
Riboflavin is essential for energy metabolism and it supports normal vision and skin health
Most plant foods contain small amounts of riboflavin so if you are eating adequate calories you should get adequate amounts of riboflavin
Almonds, mushrooms, green leafy vegetables, soy foods, whole grains and enriched cereals are good sources
Riboflavin Content (mg)
Spinach, cooked, 1 cup
Collards, cooked, 1 cup
Chard, cooked, 1 cup
Broccoli, cooked, 1 cup
Asparagus, cooked, 1 cup
Mushrooms, cremini, cooked, 1 cup
Soy milk, 1 cup
Edamame, cooked, 1 cup
Quinoa, cooked, 1 cup
Wheat germ, toasted, 1/2 cup
Quaker oatmeal, instant, 1 packet
Total Whole Grain cereal, 3/4 cup
Grape Nuts cereal, 1/2 cup
|Almonds, 1 oz||0.3|
|Pinto beans, cooked, 1 cup||0.1|
Lentils, cooked, 1 cup
Cracks and redness at the corners of the mouth
Painful, smooth, magenta tongue
Inflamed eyelids and sensitivity to light
Inflammation of skin
Riboflavin in not known to be toxic
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