Top 10 Foods Highest in Vitamin B6
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. The DV for vitamin B6 is 2mg per day. Below is a list of foods high in vitamin B6.
#1: Bran (Rice and Wheat)
Crude rice and wheat bran are the foods with the most vitamin B6. As such, it is important
to eat whole foods like
brown rice and whole wheat bread which still contains the bran
that has been taken out of their refined counterparts. Rice bran contains the most vitamin B6
with 4.07mg per 100g serving, or 4.80mg (240% DV) per cup, 0.3mg (15% DV) per tablespoon.
Wheat bran contains 1.3mg per 100 gram serving, or 0.756mg (38% DV) per cup, 0.05mg (1% DV)
per tablespoon.
Click to see complete nutrition facts
#2: Dried Herbs and Spices
Although dried herbs and spices are rarely used in large portions, adding in a few extra
pinches to all your sauces, soups, and stews is a great way to get more vitamin B6 into
your diet. Chili powder contains the most vitamin B6 with 3.67mg of vitamin B6 per 100g serving (184% DV),
or 0.294mg (15% DV) per tablespoon. Chili powder is followed by paprika with 0.28mg (14% DV) per tablespoon,
garlic powder 12% DV per tablespoon, dried tarragon (6% DV),
ground sage (3% DV), dried spearmint (3% DV), basil, chives, savory, turmeric, bay leaves, rosemary, dill,
onion powder, oregano, and marjoram (1% DV per tablespoon).
Click to see complete nutrition facts.
#3: Pistachios
Pistachios are a delicious snack and a great addition to salads. 100 grams of raw pistachios (~3/4cup)
will provide 1.7mg (85% DV) of vitamin B6. That is 0.48mg (24% DV) per ounce (~49 pistachios).
Try to eat raw pistachios instead of roasted pistachios which contain considerably less vitamin b6. Roasted
pistachios will provide 1.27mg (64% DV) per 100 gram serving, or 0.36mg (18% DV) per ounce.
Click to see complete nutrition facts.
#4: Garlic (Raw)
Raw garlic provides a host of health benefits and is also a great source of vitamin B6. Raw garlic is
a great base to salad dressings, and also makes a good condiment. 100 grams of raw garlic provides
1.235mg (62% DV) of vitamin B6, that is 1.68 (84% DV) per cup, and 0.04mg (2% DV) per clove or teaspoon.
Click to see complete nutrition facts.
#5: Liver
Liver is a vitamin rich food, but also a
cholesterol rich food, that is most commonly found in the form of pâtés and sausages.
Most any kind of liver provides a lot of vitamin B6, but turkey liver provides the most with
1.04mg (52% DV) in a 100 gram serving, or 0.86mg (43% DV) in an average turkey liver. Beef liver provides
1.03mg (51% DV) of vitamin B6 per 100 gram serving, or 0.832mg (42% DV) per slice.
Click to see complete nutrition facts.
#6: Fish (Tuna, Salmon, and Cod)
Fish is a heart healthy food and a
good source of protein. Yellow-fin Tuna provides the most vitamin B6 with 1.04mg (52% DV) per 100g
serving, or 0.88mg (44% DV) in a 3 ounce serving. Wild caught Atlantic salmon provides 0.94mg (47% DV) per
100 gram serving, 1.45mg (73% DV) in half a fillet, and 0.8mg (40% DV) in a 3 ounce serving. Dry cooked Pacific cod
will provide 0.462mg (23% DV) of vitamin B6 per 100 gram serving, 0.42mg (21% DV) in a fillet, and 0.39mg (20% DV)
in a 3 ounce serving.
Click to see complete nutrition facts.
#7: Sunflower and Sesame Seeds (Also Tahini)
Sunflower and Sesame seeds are great as an addition to breads and salads, as well as a snack on their own.
Sunflower seeds provide 0.81mg (40% DV) of vitamin B6 per 100 gram serving, or 1.1mg (95% DV) per cup,
0.23mg (11% DV) per ounce. Whole roasted sesame seeds provide 0.8mg (40% DV) per 100 gram serving,
1.1mg (95% DV) per cup, and 0.23mg (11% DV) per ounce. Sesame butter, or tahini, will provide 0.15mg (7% DV)
of vitamin B6 per 100 gram serving, 0.04mg (2% DV) per ounce, and 0.02mg (1% DV) per tablespoon.
Click to see complete nutrition facts.
#8: Pork Tenderloin (Lean)
Lean Pork Tenderloin, also
a zinc rich food, provides the most vitamin B6 when cooked roasted.
Pork tenderloin contains 0.74mg (37% DV) of vitamin B6 per 100 gram serving, or 0.63mg (31% DV)
per 3 ounce serving.
Click to see complete nutrition facts.
#9: Molasses and Sorghum Syrup
Molasses and Sorghum Syrup are high in vitamins and minerals and make a good substitute for refined sugar and corn syrup.
Molasses, also a
high magnesium food, provides 0.67mg (34% DV) of vitamin B6 per 100 gram serving, or 2.26mg (113% DV)
per cup, and 0.13mg (7% DV) per tablespoon. Sorghum syrup provides slightly less with 0.67mg (34% DV) of vitamin B6 per
100 gram serving, 2.21mg (111% DV) per cup, and 0.14mg (7% DV) per tablespoon.
Click to see complete nutrition facts.
#10: Hazelnuts Or Filberts
Hazelnuts make a great snack and are also a good source of
potassium
and
copper. Dry roasted
hazelnuts provide 0.62mg (31% DV) of vitamin B6 per 100 gram serving, or 0.17mg (9% DV) per ounce.
Click to see complete nutrition facts.
Other Vitamin B6 Rich Foods
| Fortified Cereals* | 12mg (600% DV) per 100 gram serving | 1488mg (744% DV) in an average bowl (2 cups) (124 grams) | 7.44mg (372% DV) per cup (62 grams) | Click to see complete nutrition facts for Fortified Cereals |
| Chicken Breast (Boneless and Skinless) | 0.6mg (30% DV) per 100 gram serving | 0.84mg (42% DV) in one cup diced (140 grams) | 0.52mg (26% DV) in half a chicken breast (86 grams) | Click to see complete nutrition facts for Roasted Chicken Breast |
| Whey Powder | 0.58mg (29% DV) per 100 gram serving | 0.85mg (42% DV) per cup (145 grams) | 0.05mg (2% DV) per tablespoon (8 grams) | Click to see complete nutrition facts for Dry Sweet Whey |
| Peanut Butter (Smooth) | 0.55mg (28% DV) per 100 gram serving | 1.42mg (71% DV) per cup (258 grams) | 0.18mg (9% DV) in 2 tablespoons (32 grams) | Click to see complete nutrition facts for Smooth Peanut Butter |
| Chickpeas (Garbanzo Beans) Canned | 0.47mg (24% DV) per 100 gram serving | 1.14mg (57% DV) per cup (240 grams) | 0.57mg (29% DV) in half a cup (120 grams) | Click to see complete nutrition facts for Chickpeas (Garbanzo Beans) Canned |
| Beef (Lean Eye of Round) | 0.38mg (19% DV) per 100 gram serving | 1.33mg (66% DV) in one whole roast (346 grams) | 0.33mg (16% DV) in a 3 ounce serving (85 grams) | Click to see complete nutrition facts for Lean Beef Eye of Round Cooked Roasted |
| Rainbow Trout | 0.35mg (17% DV) per 100 gram serving | 0.5mg (25% DV) per fillet (143 grams) | 0.29mg (15% DV) in a 3 ounce serving (85 grams) | Click to see complete nutrition facts for Wild Caught Rainbow Trout |
| Bananas | 0.37mg (18% DV) per 100 gram serving | 0.83mg (41% DV) in one cup mashed (299 grams) | 0.43mg (22% DV) in a medium sized banana (173 grams) | Click to see complete nutrition facts for Raw Bananas |
| Baked Potato (With Skin) | 0.31mg (16% DV) per 100 gram serving | 0.93mg (47% DV) in a large potato (299 grams) | 0.54mg (27% DV) in a medium sized potato (173 grams) | Click to see complete nutrition facts for Baked Potatoes (With Skin) |
| Oatmeal (Instant and Fortified) | 0.29mg (15% DV) per 100 gram serving | 0.68mg (34% DV) in one cup cooked (234 grams) | 0.52mg (26% DV) per packet (177 grams) | Click to see complete nutrition facts for Cooked Instant Oatmeal (Fortified) |
| Avocado (Raw) | 0.26mg (13% DV) per 100 gram serving | 0.59mg (30% DV) per cup pureed (230 grams) | 0.38mg (19% DV) in one cup sliced (146 grams) | Click to see complete nutrition facts for Raw Avocados |
| Walnuts | 0.54mg (27% DV) per 100 gram serving | 0.63mg (31% DV) per cup chopped (117 grams) | 0.15mg (8% DV) per ounce (14 halves) (28 grams) | Click to see complete nutrition facts for English Walnuts |
| Cooked Spinach | 0.14mg (7% DV) per 100 gram serving | 0.3mg (15% DV) in a 10 ounce package (220 grams) | 0.26mg (12% DV) per cup (190 grams) | Click to see complete nutrition facts for Cooked Spinach |
| Tomato Juice (Low Sodium) | 0.11mg (6% DV) per 100 gram serving | 0.27mg (14% DV) per cup (243 grams) | 0.2mg (10% DV) in a 6 ounce serving (182 grams) | Click to see complete nutrition facts for Low Sodium Tomato Juice |
| Soybeans (Green) | 0.06mg (3% DV) per 100 gram serving | 0.11mg (5% DV) per cup (180 grams) | 0.54mg (2% DV) in a half cup (90 grams) | Click to see complete nutrition facts for Boiled Green Soybeans |
| Lima Beans | 0.12mg (6% DV) per 100 gram serving | 0.21mg (10% DV) per cup (180 grams) | 0.36mg (18% DV) in a 10 ounce package (311 grams) | Click to see complete nutrition facts for Boiled Lima Beans |
High Risk Groups for a Vitamin B6 Deficiency
- Alcoholics - Alcohol promotes the loss and destruction of vitamin B6 from the body
- Asthmatic children - The medicine theophylline decreases body stores of vitamin B6
Warnings
- Liver is a high cholesterol food which should be eaten in moderate amounts and avoided by people at risk of heart diease or stroke.
- Pistachios, Sunflower Seeds, Sesame Seeds, Walnuts, and Peanut butter are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
