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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 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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 100gPer 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: Avocadoes
Vitamin B6 in 100gPer 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 100gPer 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.





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Top 10 High Vitamin B6 Foods by Nutrient Density (Vitamin B6 per Gram)

#1: Bran (Rice) 4.07mg (204% DV) per 100 grams4.80mg (240% DV) per cup (118 grams)Click to see complete nutrition facts for Bran
#2: Dried Herbs & Spices (Sage) 2.69mg (135% DV) per 100 grams0.03mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#3: Baker’s Yeast 1.50mg (75% DV) per 100 grams0.06mg (3% DV) per teaspoon (4 grams)Click to see complete nutrition facts for Baker’s Yeast
#4: Sunflower Seeds 1.35mg (67% DV) per 100 grams0.38mg (19% DV) per ounce (28 grams)Click to see complete nutrition facts for Sunflower Seeds
#5: Wheat Germ 1.30mg (65% DV) per 100 grams1.50mg (75% DV) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
#6: Garlic 1.24mg (62% DV) per 100 grams0.11mg (6% DV) per 3 cloves (9 grams)Click to see complete nutrition facts for Garlic
#7: Pistachio Nuts 1.12mg (56% DV) per 100 grams0.31mg (16% DV) per ounce (28 grams)Click to see complete nutrition facts for Pistachio Nuts
#8: Fish (Tuna, Cooked) 1.04mg (52% DV) per 100 grams0.88mg (44% DV) per 3oz (85 grams)Click to see complete nutrition facts for Fish
#9: Liver (Beef, Cooked) 1.03mg (51% DV) per 100 grams0.83mg (42% DV) per slice (81 grams)Click to see complete nutrition facts for Liver
#10: Turkey (Cooked) 0.81mg (40% DV) per 100 grams0.69mg (34% DV) per 3oz (85 grams)Click to see complete nutrition facts for Turkey


Other Vitamin B6 Rich Foods

Fortified Cereals*12mg (600% DV) per 100 gram serving1488mg (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
Whey Powder0.58mg (29% DV) per 100 gram serving0.85mg (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 serving1.42mg (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) Canned0.47mg (24% DV) per 100 gram serving1.14mg (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
Molasses 0.67mg (34% DV) per 100 gram serving 2.26mg (113% DV) per cup (337 grams) 0.13mg (7% DV) per tablespoon (20 grams) Click to see complete nutrition facts for Molasses
Shiitake (Dried) 0.97mg (48% DV) per 100 gram serving 0.15mg (7% DV) per 4 mushrooms (15 grams) 0.04mg (2% DV) per mushroom (4 grams) Click to see complete nutrition facts for Shiitake
Venison (Cooked) 0.76mg (38% DV) per 100 gram serving 0.41mg (20% DV) per steak (54 grams) 0.64mg (32% DV) per 3oz (85 grams) Click to see complete nutrition facts for Venison
Chili Pepper (Hot) 0.51mg (25% DV) per 100 gram serving 0.38mg (19% DV) per 1/2 cup, chopped (75 grams) 0.23mg (11% DV) per pepper (45 grams) Click to see complete nutrition facts for Chili
Bulgur (Cooked) 0.08mg (4% DV) per 100 gram serving 0.15mg (8% DV) per cup (182 grams) 0.01mg (0% DV) per tablespoon (8 grams) Click to see complete nutrition facts for Bulgur
Summer Squash 0.22mg (11% DV) per 100 gram serving 0.25mg (12% DV) per cup, slices (113 grams) 0.43mg (21% DV) per medium squash (196 grams) Click to see complete nutrition facts for Summer Squash
Green Peppers (Sweet) 0.22mg (11% DV) per 100 gram serving 0.33mg (17% DV) per cup, chopped (149 grams) 0.27mg (13% DV) per pepper (119 grams) Click to see complete nutrition facts for Green Peppers
Baked Potato (With Skin)0.31mg (16% DV) per 100 gram serving0.93mg (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)
Sweet Potato (Baked) 0.29mg (14% DV) per 100 gram serving 0.57mg (29% DV) per cup (200 grams) 0.33mg (16% DV) per potato (114 grams) Click to see complete nutrition facts for Sweet Potato
Leeks (Cooked) 0.11mg (6% DV) per 100 gram serving 0.12mg (4% DV) per cup (104 grams) 0.14mg (7% DV) per leek (124 grams) Click to see complete nutrition facts for Leeks
Pheasant (Cooked) 0.75mg (38% DV) per 100 gram serving 1.05mg (53% DV) per cup, chopped (140 grams) Click to see complete nutrition facts for Pheasant
Octopus (Cooked) 0.65mg (32% DV) per 100 gram serving 0.55mg (28% DV) per 3oz (85 grams) Click to see complete nutrition facts for Octopus
Kale 0.27mg (14% DV) per 100 gram serving 0.18mg (9% DV) per cup, chopped (67 grams) Click to see complete nutrition facts for Kale
Collards (Frozen, Cooked) 0.11mg (6% DV) per 100 gram serving 0.19mg (10% DV) per cup, chopped (170 grams) Click to see complete nutrition facts for Collards
Tofu (Firm) 0.5mg (25% DV) per 100 gram serving 0.43mg (21% DV) per 3oz (85 grams) Click to see complete nutrition facts for Tofu
Buckwheat (Roasted) 0.35mg (18% DV) per 100 gram serving 0.58mg (29% DV) per cup (164 grams) Click to see complete nutrition facts for Buckwheat
Oatmeal (Instant and Fortified)0.29mg (15% DV) per 100 gram serving0.68mg (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)
Tomato Juice (Low Sodium)0.11mg (6% DV) per 100 gram serving0.27mg (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 serving0.11mg (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 Beans0.12mg (6% DV) per 100 gram serving0.21mg (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
For more foods high in vitamin B6 use the nutrient ranking tool.
*Amount of vitamin B6 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B6 from each individual product.




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.



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