Foods High in Vitamin B6
Daily value: 1.7 mg/day
Vitamin B6 (pyridoxine) is a versatile nutrient involved in over 100 enzyme reactions, primarily related to protein metabolism. It's essential for brain development, immune function, and the production of neurotransmitters like serotonin, dopamine, and GABA. Adults need 1.7 mg/day. B6 is found in a wide range of foods — poultry, fish, potatoes, bananas, and chickpeas are top sources. Unlike some B vitamins, B6 can accumulate in nerve tissue at very high supplemental doses, making food sources the safest way to meet daily needs. Deficiency is uncommon but more likely in older adults, those with kidney disease, and people taking certain medications.
Top 93 Foods High in Vitamin B6
Chicken Breast
4 oz (113g)
1.3 mg of vitamin b6 per serving
Wild Salmon
4 oz fillet (113g)
1.1 mg of vitamin b6 per serving
Beef Liver
3 oz (85g)
0.9 mg of vitamin b6 per serving
Pork Tenderloin
4 oz (113g)
0.8 mg of vitamin b6 per serving
Turkey Breast
4 oz (113g)
0.8 mg of vitamin b6 per serving
Fortified Soy Milk
1 cup (240ml)
0.6 mg of vitamin b6 per serving
Pistachios
¼ cup (31g)
0.5 mg of vitamin b6 per serving
Potato
1 medium (173g)
0.5 mg of vitamin b6 per serving
Sunflower Seeds
¼ cup (35g)
0.5 mg of vitamin b6 per serving
Banana
1 medium (118g)
0.4 mg of vitamin b6 per serving
Beef (lean)
4 oz (113g)
0.4 mg of vitamin b6 per serving
Bison (Ground)
4 oz (113g)
0.4 mg of vitamin b6 per serving
Lentils
1 cup cooked (198g)
0.4 mg of vitamin b6 per serving
Mackerel
3 oz (85g)
0.4 mg of vitamin b6 per serving
Spinach
1 cup cooked (180g)
0.4 mg of vitamin b6 per serving
Sweet Potato
1 medium (150g)
0.4 mg of vitamin b6 per serving
Amaranth
1 cup cooked (246g)
0.3 mg of vitamin b6 per serving
Red Bell Pepper
1 medium (119g)
0.3 mg of vitamin b6 per serving
Broccoli
1 cup cooked (156g)
0.3 mg of vitamin b6 per serving
Brown Rice
1 cup cooked (195g)
0.3 mg of vitamin b6 per serving
Brussels Sprouts
1 cup cooked (156g)
0.3 mg of vitamin b6 per serving
Cod
4 oz (113g)
0.3 mg of vitamin b6 per serving
Green Peas
1 cup cooked (160g)
0.3 mg of vitamin b6 per serving
Herring
3 oz (85g)
0.3 mg of vitamin b6 per serving
Kimchi
1 cup (150g)
0.3 mg of vitamin b6 per serving
Lima Beans
1 cup cooked (170g)
0.3 mg of vitamin b6 per serving
Rainbow Trout
3 oz fillet (85g)
0.3 mg of vitamin b6 per serving
Turnip Greens
1 cup cooked (144g)
0.3 mg of vitamin b6 per serving
Avocado
½ medium (68g)
0.2 mg of vitamin b6 per serving
Barley
1 cup cooked (157g)
0.2 mg of vitamin b6 per serving
Cabbage
1 cup cooked (150g)
0.2 mg of vitamin b6 per serving
Canned Tuna
1 can drained (142g)
0.2 mg of vitamin b6 per serving
Carrots
1 cup chopped (128g)
0.2 mg of vitamin b6 per serving
Cauliflower
1 cup cooked (124g)
0.2 mg of vitamin b6 per serving
Chickpeas
1 cup cooked (164g)
0.2 mg of vitamin b6 per serving
Collard Greens
1 cup cooked (190g)
0.2 mg of vitamin b6 per serving
Sweet Corn
1 cup kernels (154g)
0.2 mg of vitamin b6 per serving
Edamame
1 cup shelled (155g)
0.2 mg of vitamin b6 per serving
Guava
1 cup (165g)
0.2 mg of vitamin b6 per serving
Hemp Seeds
3 tbsp (30g)
0.2 mg of vitamin b6 per serving
Kidney Beans
1 cup cooked (177g)
0.2 mg of vitamin b6 per serving
Lamb
4 oz (113g)
0.2 mg of vitamin b6 per serving
Mango
1 cup sliced (165g)
0.2 mg of vitamin b6 per serving
Millet
1 cup cooked (174g)
0.2 mg of vitamin b6 per serving
Pineapple
1 cup chunks (165g)
0.2 mg of vitamin b6 per serving
Quinoa
1 cup cooked (185g)
0.2 mg of vitamin b6 per serving
Sardines
1 can (92g)
0.2 mg of vitamin b6 per serving
Sauerkraut
1 cup (142g)
0.2 mg of vitamin b6 per serving
Sugar Snap Peas
1 cup (98g)
0.2 mg of vitamin b6 per serving
Teff
1 cup cooked (252g)
0.2 mg of vitamin b6 per serving
Tempeh
3 oz (85g)
0.2 mg of vitamin b6 per serving
Walnuts
¼ cup (30g)
0.2 mg of vitamin b6 per serving
White Beans
1 cup cooked (179g)
0.2 mg of vitamin b6 per serving
Anchovies
1 can (45g)
0.1 mg of vitamin b6 per serving
Artichoke
1 medium cooked (120g)
0.1 mg of vitamin b6 per serving
Asparagus
1 cup cooked (180g)
0.1 mg of vitamin b6 per serving
Beets
1 cup cooked (170g)
0.1 mg of vitamin b6 per serving
Bone Broth (Beef)
1 cup (240ml)
0.1 mg of vitamin b6 per serving
Black Beans
1 cup cooked (172g)
0.1 mg of vitamin b6 per serving
Blueberries
1 cup (148g)
0.1 mg of vitamin b6 per serving
Buckwheat
1 cup cooked (168g)
0.1 mg of vitamin b6 per serving
Canned Pumpkin
1 cup (245g)
0.1 mg of vitamin b6 per serving
Cantaloupe
1 cup cubed (160g)
0.1 mg of vitamin b6 per serving
Cashews
¼ cup (28g)
0.1 mg of vitamin b6 per serving
Clams
3 oz cooked (85g)
0.1 mg of vitamin b6 per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.1 mg of vitamin b6 per serving
Cottage Cheese
1 cup (226g)
0.1 mg of vitamin b6 per serving
Crab
3 oz (85g)
0.1 mg of vitamin b6 per serving
Medjool Dates
2 dates (48g)
0.1 mg of vitamin b6 per serving
Dried Figs
¼ cup (50g)
0.1 mg of vitamin b6 per serving
Eggs
2 large eggs (100g)
0.1 mg of vitamin b6 per serving
Ground Flaxseed
2 tbsp (14g)
0.1 mg of vitamin b6 per serving
Kale
1 cup chopped (67g)
0.1 mg of vitamin b6 per serving
Kefir
1 cup (243g)
0.1 mg of vitamin b6 per serving
Kiwi
2 medium (150g)
0.1 mg of vitamin b6 per serving
Milk (whole)
1 cup (244ml)
0.1 mg of vitamin b6 per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
0.1 mg of vitamin b6 per serving
Mussels
3 oz cooked (85g)
0.1 mg of vitamin b6 per serving
Orange
1 medium (131g)
0.1 mg of vitamin b6 per serving
Oysters
6 medium (84g)
0.1 mg of vitamin b6 per serving
Papaya
1 cup cubed (145g)
0.1 mg of vitamin b6 per serving
Peanut Butter
2 tbsp (32g)
0.1 mg of vitamin b6 per serving
Pecans
1 oz (28g)
0.1 mg of vitamin b6 per serving
Pomegranate
1 cup arils (174g)
0.1 mg of vitamin b6 per serving
Prunes (Dried Plums)
¼ cup (44g)
0.1 mg of vitamin b6 per serving
Split Peas
1 cup cooked (196g)
0.1 mg of vitamin b6 per serving
Strawberries
1 cup (152g)
0.1 mg of vitamin b6 per serving
Swiss Chard
1 cup cooked (175g)
0.1 mg of vitamin b6 per serving
Tofu (firm)
½ cup (126g)
0.1 mg of vitamin b6 per serving
Tomatoes
1 cup chopped (180g)
0.1 mg of vitamin b6 per serving
Watercress
2 cups raw (68g)
0.1 mg of vitamin b6 per serving
Watermelon
1 cup diced (152g)
0.1 mg of vitamin b6 per serving
Zucchini
1 cup sliced (113g)
0.1 mg of vitamin b6 per serving
Budget Rankings: B6
Foods ranked by cost per % Daily Value — cheapest sources first.
Potato
29% DV · $1.5/week
Beef Liver
53% DV · $3/week
Banana
24% DV · $1.5/week
Lentils
24% DV · $1.5/week
Chicken Breast
76% DV · $5/week
Sunflower Seeds
29% DV · $2/week
Brown Rice
18% DV · $1.5/week
Sweet Potato
24% DV · $2/week
Fortified Soy Milk
35% DV · $3.5/week
Pork Tenderloin
47% DV · $5/week
Potato provides 29% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Vitamin B6
Vitamin B6 Synergies
Compare Top Vitamin B6 Sources
Why Vitamin B6 Matters
🧠 Brain & Mood
B6 is required for synthesizing serotonin, dopamine, and GABA — neurotransmitters that regulate mood, sleep, and stress response.
🛡️ Immune Function
B6 supports lymphocyte production and antibody formation. Deficiency impairs both humoral and cell-mediated immunity.
Source: Rall LC & Meydani SN (1993). Vitamin B6 and immune competence. Nutr Rev.
❤️ Homocysteine Regulation
B6 works with B12 and folate to convert homocysteine to methionine, reducing cardiovascular risk.
⚡ How to Maximize Vitamin B6 Absorption
- •B6 from animal sources (pyridoxal) is generally more bioavailable than from plant sources (pyridoxine glucoside).
- •B6 works synergistically with B12 and folate in the methylation cycle — get all three for optimal benefit.
- •Freezing and canning reduce B6 content by 20–40%. Fresh or lightly cooked foods retain more.
- •Avoid high-dose B6 supplements (>100 mg/day) long-term — they can cause nerve damage. Food sources are safe.
⚠️ Vitamin B6 Deficiency: Signs & Risk Factors
Who's at Risk?
Older adults (absorption decreases with age), people with kidney disease or autoimmune disorders, women taking oral contraceptives, and those with alcohol use disorder.
Symptoms to Watch For
Microcytic anemia (similar to iron deficiency), depression, confusion, weakened immunity, dermatitis around eyes and mouth, and peripheral neuropathy. Infants with severe deficiency may develop seizures.
Testing & Diagnosis
Plasma pyridoxal 5'-phosphate (PLP) is the standard marker. Levels below 20 nmol/L indicate deficiency. Plasma homocysteine may also be elevated.
🚫 Common Vitamin B6 Myths — Debunked
Myth: B6 supplements are always safe in high doses.
Reality: Unlike most B vitamins, B6 can cause peripheral neuropathy (numbness and tingling) at doses above 100 mg/day taken long-term. Food sources cannot cause toxicity.
Myth: Bananas are the best source of B6.
Reality: While bananas do contain B6, chicken breast, salmon, and potatoes all provide significantly more per serving. Bananas are a convenient but moderate source.
📅 Sample Daily Menu to Hit Your Vitamin B6 Target
Total: This menu provides approximately 100%+ of your daily vitamin b6 needs from whole foods.
B6-Rich Salmon & Potato Dinner
This classic combo delivers over 55% of daily B6 needs.
Ingredients
- 🐟 4 oz wild salmon — 0.54 mg B6 (32% DV)
- 🥔 1 medium baked potato — 0.43 mg B6 (25% DV)
- 🍌 1 banana for dessert — 0.43 mg B6 (25% DV)
- 🥦 Steamed broccoli — bonus B6
Preparation
- Bake potato at 400°F for 45–60 minutes until tender.
- Season salmon with lemon, dill, and olive oil.
- Bake salmon at 400°F for 12–15 minutes.
- Serve with steamed broccoli and a banana for dessert.
Pro tip: Eating the potato skin doubles the B6 content — plus adds extra fiber and potassium.
Why Food Beats Vitamin B6 Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance vitamin b6 absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Vitamin B6
How much vitamin B6 do I need?
Adults need 1.3–1.7 mg/day, increasing to 1.9–2.0 mg during pregnancy and breastfeeding. Most varied diets provide sufficient B6.
Can B6 help with PMS?
Some studies show B6 at 50–100 mg/day may reduce PMS symptoms, particularly mood-related ones. However, evidence is mixed and doses above 100 mg/day carry neuropathy risk.
What happens if I get too little B6?
Low B6 leads to microcytic anemia, depression, weakened immunity, and peripheral neuropathy. It often occurs alongside deficiency of other B vitamins.
Scientific References
- NIH ODS — Vitamin B6 Fact Sheet
- USDA FoodData Central
- Rall LC & Meydani SN (1993). Rall LC & Meydani SN (1993). B6 and immunity. Nutr Rev.
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Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.