Top 10 Foods Highest in Vitamin B6

Written by Daisy Whitbread, MScN

Vitamin B-6 (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. Over time, a deficiency in vitamin B-6 can lead to skin inflammation (dermatitis) depression, confusion, convulsions, and even anemia. Recent studies also suggest that a diet low in vitamin B6 increases risk of heart attack. Conversely, too much vitamin B6 taken from supplements can lead to nerve damage in the arms and legs.

Foods high in vitamin B6 include sunflower seeds, pistachios, fish, turkey, chicken, lean pork, dried fruit, lean beef, bananas, avocados, and spinach. The DV for vitamin B6 is 2mg per day. Below is a list high vitamin B6 foods, click here for high vitamin B6 foods by nutrient density, here for an extended list of vitamin B6 rich foods, and here for other vitamin B foods.

#1: Sunflower Seeds

Vitamin B6 in 100g	Per cup (140g)	Per ounce (28g)
1.35mg (67% DV)	1.88mg (94% DV)	0.38mg (19% DV)

Other Seeds High in Vitamin B6 (%DV per ounce): Sesame Seeds (11%), Flaxseeds (7%), and Pumpkin & Squash Seeds (2%). Click to see complete nutrition facts.

#2: Pistachio Nuts

Vitamin B6 in 100g	Per cup (123g)	Per ounce (28g)
1.12mg (56% DV)	1.38mg (69% DV)	0.31mg (16% DV)

Other Nuts High in Vitamin B6 (%DV per ounce): Hazelnuts (9%), Walnuts (8%), Peanuts (6%), Macadamia (5%), and Cashews (4%). Click to see complete nutrition facts.

#3: Fish (Tuna, Cooked)

Vitamin B6 in 100g	Per ounce (28g)	Per 3oz (85g)
1.04mg (52% DV)	0.29mg (15% DV)	0.88mg (44% DV)

Other Fish High in Vitamin B6 (%DV per 3oz, cooked): Wild Salmon (40%), Salmon (29%), Halibut (27%), Swordfish (26%), and Herring (22%). Click to see complete nutrition facts.

#4: Turkey & Chicken (Turkey, Light Meat, Cooked)

Vitamin B6 in 100g	Per ounce (28g)	Per 3oz (85g)
0.81mg (40% DV)	0.23mg (11% DV)	0.69mg (34% DV)

Other Poultry High in Vitamin B6 (%DV per 3oz, cooked): Ground Turkey, Fat-free (46%), Chicken Breast (28%), and Chicken Wing (26%). Click to see complete nutrition facts.

#5: Lean Pork (Sirloin, Cooked)

Vitamin B6 in 100g	Per roast (985g)	Per 3oz (85g)
0.79mg (39% DV)	7.73mg (387% DV)	0.67mg (33% DV)

Other Cuts of Pork High in Vitamin B6 (%DV per 3oz, cooked): Ground Pork (36%), Pork Tenderloin (31%), and Pork Chops (30%). Click to see complete nutrition facts.

#6: Dried Fruit (Prunes)

Vitamin B6 in 100g	Per cup (132g)	Per 1/2 cup (66g)
0.75mg (37% DV)	0.98mg (49% DV)	0.49mg (26% DV)

Other Dried Fruit High in Vitamin B6 (%DV per 1/2 cup): Dried Apricots (16%), and Raisins (14%). Click to see complete nutrition facts.

#7: Lean Beef (Rib, Cooked)

Vitamin B6 in 100g	Per pound (454g)	Per 3oz (85g)
0.68mg (34% DV)	3.10mg (155% DV)	0.57mg (30% DV)

Other Cuts of Beef High in Vitamin B6 (%DV per 3oz, cooked): Sirloin Steak (29%), Filet Steak and Rib Eye (28%). Click to see complete nutrition facts.

#8: Bananas

Vitamin B6 in 100g	Per cup, mashed (225g)	Per banana (118g)
0.37mg (18% DV)	0.83mg (41% DV)	0.43mg (22% DV)

A medium banana provides 105 calories and only 0.39g fat. Click to see complete nutrition facts.

#9: Avocados

Vitamin B6 in 100g	Per cup, puréed (230g)	Per fruit (136g)
0.29mg (14% DV)	0.66mg (33% DV)	0.39mg (20% DV)

Half an average avocado provides 114 calories and only 1.4g saturated fat. Click to see complete nutrition facts.

#10: Spinach (Cooked)

Vitamin B6 in 100g	Per cup (180g)	Per 1/2 cup (90g)
0.24mg (12% DV)	0.44mg (22% DV)	0.22mg (11% DV)

A cup of cooked spinach contains just 41 calories and 0.47g fat. Click to see complete nutrition facts.