Kristen Zaier, ​​Plant-Based RD

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


Plant-Based Sources


  • ​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


Food

Riboflavin Content (mg)

Spinach, cooked, 1 cup

0.4

Collards, cooked, 1 cup

0.2

Chard, cooked, 1 cup

0.2

Broccoli, cooked, 1 cup

0.1

Asparagus, cooked, 1 cup

0.1

Mushrooms, cremini, cooked, 1 cup

0.4

Soy milk, 1 cup

0.5

Edamame, cooked, 1 cup

0.2

Quinoa, cooked, 1 cup

0.2

Wheat germ, toasted, 1/2 cup

0.5

Quaker oatmeal, instant, 1 packet

0.05

Total Whole Grain cereal, 3/4 cup

1.7

Grape Nuts cereal, 1/2 cup

0.4
Almonds, 1 oz0.3
Pinto beans, cooked, 1 cup0.1

Lentils, cooked, 1 cup

0.1


Deficiency Symptoms


  • Cracks and redness at the corners of the mouth

  • Painful, smooth, magenta tongue

  • Inflamed eyelids and sensitivity to light

  • Inflammation of skin


Toxicity Symptoms


  • Riboflavin in not known to be toxic

​​

​Riboflavin