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Top 10 Foods Highest in Vitamin B6

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Vitamin B6

Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is a water-soluble vitamin necessary for the proper maintenance of red blood cell metabolism, the nervous system, the immune system, and many other bodily functions.

A long-term deficiency in vitamin B6 can lead to skin inflammation (dermatitis) depression, confusion, convulsions, and even anemia. Recent studies also suggest that a diet low in vitamin B6 increases the risk of heart disease.

Conversely, too much vitamin B6 taken from supplements can lead to nerve damage in the arms and legs.

Foods high in vitamin B6 include fish, chicken, tofu, pork, beef, sweet potatoes, banans, potatoes, avocados, and pistachios. The daily value (% DV) for vitamin B6 is 1.7mg per day.

Below is a list high vitamin B6 foods sorted by a common serving size, see the nutrient ranking of all foods high in vitamin B6 to sort by 100 grams or 200 calories.

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Foods High in Vitamin B6

1 Salmon
Salmon Fillets

More Fish High in Vitamin B6

-104% DV in a 6oz tuna fillet
-46% DV in a 6oz snapper fillet
-43% DV in a 5.5oz mahi-mahi fillet

See all fish high in vitamin B6.
2 Lean Chicken Breast
A roast chicken

More Poultry High in Vitamin B6

-108% DV in 6oz of ground turkey
-81% DV in 6oz of roast turkey breast
-33% DV in a roast chicken thigh

See all meat high in vitamin B6.
3 Fortified Tofu
A block of tofu

More Soy Products High in Vitamin B6

-24% DV in 1 cup of edamame (green soybeans)
-21% DV in 1 cup of tempeh
-14% DV in 1 cup of tofu (unfortified)
4 Lean Pork Chops
A pork chop

More Pork High in Vitamin B6

-37% DV in 3oz of pork tenderloin
-33% DV in 1 cup of cured ham
-28% DV in 1oz of salami

See all meat high in vitamin B6.
5 Beef (Skirt Steak)
A steak on a plate

More Red Meat High in Vitamin B6

-41% DV in 3oz of beef roast
-28% DV in 3oz of buffalo sirloin
-21% DV in a 3oz beef hamburger

See all meat high in vitamin B6.
6 Sweet Potatoes
Sweet Potatoes

More Vegetables High in Vitamin B6

-26% DV in 1 cup of spinach
-23% DV in 1 cup of acorn squash
-20% DV in 1 cup of peas

See all vegetables high in vitamin B6.
7 Bananas
Bananas

More Fruits High in Vitamin B6

-12% DV in 1 cup of mango pieces
-11% DV in 1 cup of pineapple chunks
-9% DV in 1 cup of honeydew melon balls

See all fruits high in vitamin B6.
8 Potatoes
Potatoes
9 Avocados
Half an avocado
10 Pistachios
Pistachios

More Nuts and Seeds High in Vitamin B6

-25% DV in 10 roasted chestnuts
-22% DV in 1oz of dried sunflower seeds
-9% DV in 1oz of walnuts

Try to find raw pistachios or walnuts as roasting destroys some of the vitamin B6. See all nuts and seeds high in vitamin B6.

See All 200 Foods High in Vitamin B6

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High Risk Groups for a Vitamin B6 Deficiency

  • Alcoholics - Alcohol promotes the loss and destruction of vitamin B6 from the body.
  • Impared Renal Function - People with kidney disease who are on dialysis are at risk for being deficient in vitamin B6.
  • Autoimmune Disorders - People with rheumatoid arthritis, celiac disease, Crohn’s disease, ulcerative colitis, inflammatory bowel disease (IBS), and other malabsorptive autoimmune disorders tend to have low levels of vitamin B6.

Other Vitamin B Foods

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office of Dietary Supplements Fact Sheet: Vitamin B6
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