Top 10 Foods Highest in Vitamin B6
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is a water-soluble vitamin necessary for processing amino acids in the body, which form the building blocks of proteins and some hormones. It is involved in red blood cell metabolism, proper functioning of the nervous and immune systems, and various other bodily functions. (1)
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, bananas, potatoes, avocados, and pistachios. (2) The daily value (DV) for vitamin B6 is 1.7mg per day. (1)
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.
Foods High in Vitamin B6
#1: Salmon
| Vitamin B6 per 6oz Fillet | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 1.6mg (94% DV) | 0.9mg (56% DV) | 1mg (61% DV) |
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
| Vitamin B6 in a 6oz Breast | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 1.6mg (92% DV) | 0.9mg (54% DV) | 1.2mg (69% DV) |
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
| Vitamin B6 per Cup | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 1.1mg (66% DV) | 0.5mg (29% DV) | 1.1mg (64% DV) |
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
| Vitamin B6 in a 6oz Chop | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.9mg (54% DV) | 0.5mg (32% DV) | 0.6mg (32% DV) |
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)
| Vitamin B6 per 6oz Steak | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.8mg (48% DV) | 0.5mg (28% DV) | 0.4mg (21% DV) |
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
| Vitamin B6 per Cup Mashed | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.6mg (35% DV) | 0.2mg (14% DV) | 0.5mg (27% DV) |
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
| Vitamin B6 per Cup Sliced | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.6mg (32% DV) | 0.4mg (22% DV) | 0.8mg (49% DV) |
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
| Vitamin B6 in a Medium Potato | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.5mg (32% DV) | 0.3mg (18% DV) | 0.7mg (39% DV) |
See all vegetables high in vitamin B6.
#9: Avocados
| Vitamin B6 per Avocado | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.5mg (30% DV) | 0.3mg (15% DV) | 0.3mg (19% DV) |
See all fruits high in vitamin B6.
#10: Pistachio Nuts
| Vitamin B6 per 1 Oz Handful | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.5mg (28% DV) | 1.7mg (100% DV) | 0.6mg (36% DV) |
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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Health Benefits of Vitamin B6
- Regulation of Mood - Vitamin B6 is composed of pyridoxal, pyridoxamine, and pyridoxine which are involved in the regulation of mental function and mood. While short-term intake of B6 (via supplements) shows no benefit, adequate intake of B6 over the long-term is helpful. (3)
- Reduced Risk of Alzheimer's and Dementia - High homocysteine levels (Hyperhomocysteinaemia) can lead to an increased risk of Alzheimer's and dementia. Vitamin B6 demonstrably lowers homocysteine levels. (3)
- Alleviation of Premenstrual Syndrome (PMS) - Studies suggest that consuming vitamin B6 in conjunction with magnesium helps alleviated symptoms associated with PMS (4).
- Alleviation of mild morning sickness - Vitamin B6 along with ginger, antihistamines, and metoclopramide were shown to decrease symptoms of morning sickness. (5)
High Risk Groups for a Vitamin B6 Deficiency
- Alcoholics - Alcohol promotes the loss and destruction of vitamin B6 from the body. (1)
- Impaired Renal Function - People with kidney disease who are on dialysis are at risk of being deficient in vitamin B6. (1)
- 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. (1)
Other Vitamin B Foods
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Vitamin B6
- Foods Low in Vitamin B6
- Vegetables High in Vitamin B6
- Fruits High in Vitamin B6
- Vegetarian Foods High in Vitamin B6
- Nuts High in Vitamin B6
- Grains High in Vitamin B6
- Beans High in Vitamin B6
- Dairy High in Vitamin B6
- Breakfast Cereals High in Vitamin B6
- Fast Foods High in Vitamin B6
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Related
Data Sources and References
- Office of Dietary Supplements Fact Sheet: Vitamin B6
- U.S. Agricultural Research Service Food Data Central
- Malouf M, Grimley EJ, Areosa SA. The effect of vitamin B6 on cognition Cochrane Database Syst Rev. 2003;(4):CD004514. doi: 10.1002/14651858.CD004514. 14584018
- Ebrahimi E, Khayati Motlagh S, Nemati S, Tavakoli Z. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome J Caring Sci. 2012 Nov 22;1(4):183-9. doi: 10.5681/jcs.2012.026. eCollection 2012 Dec. 25276694
- Jin J. Treatments for Hyperemesis Gravidarum and Nausea and Vomiting in Pregnancy: A Systematic Review JAMA. 2016 Oct 4;316(13):1420. doi: 10.1001/jama.2016.14737. 27701662