Table of Contents
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.
Foods High in Vitamin B6
1Salmon
-46% DV in a 6oz snapper fillet
-43% DV in a 5.5oz mahi-mahi fillet
See all fish high in vitamin B6.
- 94% DV (1.6mg) vitamin b6
per 6oz fillet (170g) - 56% DV (0.9mg)
per 100 grams (3.5 oz) - Nutrition Facts for Wild Atlantic Salmon (Cooked)
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.
2Lean Chicken Breast
-81% DV in 6oz of roast turkey breast
-33% DV in a roast chicken thigh
See all meat high in vitamin B6.
- 92% DV (1.6mg) vitamin b6
in a 6oz breast (170g) - 54% DV (0.9mg)
per 100 grams (3.5 oz) - Nutrition Facts for Lean Chicken Breast (Cooked)
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.
3Fortified Tofu
-21% DV in 1 cup of tempeh
-14% DV in 1 cup of tofu (unfortified)
- 66% DV (1.1mg) vitamin b6
per cup (226g) - 29% DV (0.5mg)
per 100 grams (3.5 oz) - Nutrition Facts for Extra Firm Fortified 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)
4Lean Pork Chops
-33% DV in 1 cup of cured ham
-28% DV in 1oz of salami
See all meat high in vitamin B6.
- 54% DV (0.9mg) vitamin b6
in a 6oz chop (170g) - 32% DV (0.5mg)
per 100 grams (3.5 oz) - Nutrition Facts for Pork Chops (Lean)
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.
5Beef (Skirt Steak)
-28% DV in 3oz of buffalo sirloin
-21% DV in a 3oz beef hamburger
See all meat high in vitamin B6.
- 48% DV (0.8mg) vitamin b6
per 6oz steak (170g) - 28% DV (0.5mg)
per 100 grams (3.5 oz) - Nutrition Facts for Skirt Steak
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.
6Sweet Potatoes
-23% DV in 1 cup of acorn squash
-20% DV in 1 cup of peas
See all vegetables high in vitamin B6.
- 35% DV (0.6mg) vitamin b6
per cup mashed (255g) - 14% DV (0.2mg)
per 100 grams (3.5 oz) - Nutrition Facts for Mashed 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.
7Bananas
-11% DV in 1 cup of pineapple chunks
-9% DV in 1 cup of honeydew melon balls
See all fruits high in vitamin B6.
- 32% DV (0.6mg) vitamin b6
per cup sliced (150g) - 22% DV (0.4mg)
per 100 grams (3.5 oz) - Nutrition Facts for 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.
8Potatoes
- 32% DV (0.5mg) vitamin b6
in a medium potato (173g) - 18% DV (0.3mg)
per 100 grams (3.5 oz) - Nutrition Facts for Baked Potatoes (With Skin)
See all vegetables high in vitamin B6.
9Avocados
- 30% DV (0.5mg) vitamin b6
per avocado (201g) - 15% DV (0.3mg)
per 100 grams (3.5 oz) - Nutrition Facts for Avocados
See all fruits high in vitamin B6.
10Pistachios
-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.
- 28% DV (0.5mg) vitamin b6
per 1 oz handful (28g) - 100% DV (1.7mg)
per 100 grams (3.5 oz) - Nutrition Facts for Pistachio Nuts
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
Next ➞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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From the Nutrient Ranking Tool
- Foods High in Vitamin B6
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- 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
- 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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