Foods with Fiber
and Riboflavin (Vitamin B2)

Do you get adequate Vitamin B2 from the healthful foods with fiber in your meals?

High fiber foods are typically rich in nutrition and contain an abundance of the vitamins and minerals you need the most.

The riboflavin compound in B-complex vitamin tablets and supplements creates that distinctive orange-yellow color. Commercial food products often use this vitamin to improve color, as well as to fortify nutritional content.

A high fiber diet plan provides vitamin B2 in vegetables like asparagus and chard, and in bananas. Baby foods, pasta, sauces, and cereals provide B2 in fortified food products. Use our simple tool to list the vitamins in your favorite foods — and check the fiber content, too.

Fiber Foods with Riboflavin (B2)

Fruits	Vegetables	Grains and Nuts
Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear	Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Soy Beans Soy Milk Spirulina Squash - winter Sweet Potato Swiss Chard	Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat-Durum Wheat-Hard Red Wheat-Hard White

Vitamin B2, Especially Good For…

• Red Blood Cell Production
• Converting Carbohydrates into Energy
• Growth and Reproduction
• Thyroid
• Skin, hair, and nails

How Much Do You Need?

Children:

• 0 - 6 months: 0.3 milligrams per day (mg/day)
  7 - 12 months: 0.4 mg/day
  1 - 3 years: 0.5 mg/day
  4 - 8 years: 0.6 mg/day
  9 - 13 years: 0.9 mg/day

Adolescents and Adults:

• Males 14 and older: 1.3 mg/day
  Females 14 to 18 years: 1.0 mg/day
  Females 19 and older: 1.1 mg/day