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
Vegan 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 oz | 0.3 |
| Pinto beans, cooked, 1 cup | 0.1 |
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
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