Foods High in Vitamin B6: Top Sources and Daily Needs

Q: How much vitamin B6 do I need?

According to European Food Safety Authority (EFSA), the population reference intake (PRI) of vitamin B6, which is likely to meet the needs for most healthy adults, is around 1.6 mg per day for women, and around 1.7 mg per day for men. However, individual needs may vary based on factors such as pregnancy, lactation, and certain medical conditions. It's best to consult with a healthcare professional to determine the appropriate intake for your specific circumstances.

Vitamin B6 Foods high in vitamin B6 and how much you need · Water soluble vitamins

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions.

Women, a day

1.6 mg

Men, a day

1.7 mg

Upper limit a day

12 mg

Foods that have it

1,235

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, water chestnut; cranberry, dried, cranberry powder and mamey sapote have the most vitamin B6 per serving. Among animal foods, the most are in crayfish; liver and kefir, lowfat, plain, 1%.

Plant sources

Foods highest in vitamin B6

Ranked from 1,235 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Crayfish 2.3 mg

serving (110 g) · Crustaceans and molluscs 144% of daily
2

Water chestnut 1.5 mg

serving (85 g) · Vegetables 96% of daily
3

Redfish, rosefish, frozen 1.3 mg

serving (110 g) · Fish products 83% of daily
4

Cranberry, dried, cranberry powder 1.2 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 75% of daily
5

Liver, boiled 1.1 mg

serving (85 g) · Offal dishes 70% of daily
6

Roasted liver 1.1 mg

serving (85 g) · Offal dishes 67% of daily
7

Mamey sapote 1 mg

serving (140 g) · Berries 63% of daily
8

Salmon, salt-cured 0.98 mg

serving (85 g) · Fish products 61% of daily
9

Salmon fillet 0.83 mg

serving (110 g) · Fish 52% of daily
10

Pheasant, raw, meat only 0.81 mg

serving (110 g) · Chicken and other birds 51% of daily
11

Veal, loin, separable lean only, raw 0.75 mg

serving (110 g) · Steaks and chops 47% of daily
12

Elk, fried 0.73 mg

serving (85 g) · Steaks and chops 46% of daily
13

Chicken wing without skin 0.7 mg

serving (110 g) · Chicken and other birds 44% of daily
14

Banana 0.7 mg

serving (140 g) · Fruits 44% of daily
15

Duck, wild, breast, meat only, raw 0.69 mg

serving (110 g) · Chicken and other birds 43% of daily
16

Salmon/rainbow trout, boiled 0.67 mg

serving (85 g) · Fish 42% of daily
17

Roasted elk, baked 0.63 mg

serving (85 g) · Steaks and chops 39% of daily
18

Baked banana 0.62 mg

serving (140 g) · Fruit and berry dishes other than pies 39% of daily
19

Raspberry juice concentrate 0.6 mg

serving (240 g) · Juices 38% of daily
20

Potato 0.58 mg

serving (110 g) · Cooked potatoes 36% of daily
21

Beef, kidneys, raw 0.57 mg

serving (85 g) · Offal dishes 35% of daily
22

Sweet pepper, boiled 0.54 mg

serving (85 g) · Cooked vegetables 34% of daily
23

Rainbow trout sea, fillet 0.52 mg

serving (110 g) · Fish 32% of daily
24

Sauteed elk 0.51 mg

serving (85 g) · Meat dishes 32% of daily
25

Bean, pink, mature 0.47 mg

serving (90 g) · Pulses 30% of daily
26

Jackfruit 0.46 mg

serving (140 g) · Fruits 29% of daily
27

Rice cooking cream 0.45 mg

serving (240 g) · Cream 28% of daily
28

Durian 0.44 mg

serving (140 g) · Fruits 28% of daily
29

Salmon in oil, canned 0.44 mg

serving (85 g) · Fish products 28% of daily
30

Millet, boiled 0.42 mg

serving (140 g) · Rice 26% of daily
31

Squid 0.4 mg

serving (110 g) · Crustaceans and molluscs 25% of daily
32

Pistachio nut 0.38 mg

serving (30 g) · Nuts, seeds and dried fruits 24% of daily
33

Plantains, green, fried 0.37 mg

serving (140 g) · Fruit and berry dishes other than pies 23% of daily
34

Groundcherry 0.36 mg

cup (140 g) · Berries 23% of daily
35

Rice, wholegrain, boiled 0.34 mg

serving (140 g) · Rice 21% of daily
36

Corn 0.33 mg

serving (30 g) · Flour 21% of daily
37

Elderberry 0.32 mg

serving (140 g) · Berries 20% of daily
38

Sea buckthorn, dried, sea buckthorn powder 0.3 mg

serving (40 g) · Nuts, seeds and dried fruits 19% of daily
39

Kale 0.3 mg

serving (85 g) · Vegetables 19% of daily
40

Taro, cooked 0.28 mg

serving (85 g) · Cooked vegetables 18% of daily
41

Salami 0.28 mg

serving (55 g) · Cold cuts, sausages 18% of daily
42

Tahini, sesami seed butter 0.28 mg

serving (30 g) · Condiments 17% of daily
43

Chorizo, fried without fat 0.27 mg

serving (55 g) · Sausages 17% of daily
44

Quinoa, cooked 0.27 mg

serving (140 g) · Rice 17% of daily
45

Popcorn, cooking oil 0.26 mg

serving (30 g) · Savoury snacks 16% of daily
46

Leek, boiled 0.26 mg

serving (85 g) · Cooked vegetables 16% of daily
47

Shiitake mushroom, raw 0.25 mg

serving (85 g) · Mushroom 16% of daily
48

False morel, boiled 0.25 mg

serving (85 g) · Mushroom 15% of daily
49

Soy mince 0.24 mg

serving (35 g) · Pulse products 15% of daily
50

Brussels sprout 0.24 mg

serving (85 g) · Vegetables 15% of daily

1

Water chestnut 1.5 mg

serving (85 g) · Vegetables 96% of daily
2

Cranberry, dried, cranberry powder 1.2 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 75% of daily
3

Mamey sapote 1 mg

serving (140 g) · Berries 63% of daily
4

Banana 0.7 mg

serving (140 g) · Fruits 44% of daily
5

Raspberry juice concentrate 0.6 mg

serving (240 g) · Juices 38% of daily
6

Potato 0.58 mg

serving (110 g) · Cooked potatoes 36% of daily
7

Sweet pepper, boiled 0.54 mg

serving (85 g) · Cooked vegetables 34% of daily
8

Bean, pink, mature 0.47 mg

serving (90 g) · Pulses 30% of daily
9

Jackfruit 0.46 mg

serving (140 g) · Fruits 29% of daily
10

Rice cooking cream 0.45 mg

serving (240 g) · Cream 28% of daily
11

Durian 0.44 mg

serving (140 g) · Fruits 28% of daily
12

Millet, boiled 0.42 mg

serving (140 g) · Rice 26% of daily
13

Pistachio nut 0.38 mg

serving (30 g) · Nuts, seeds and dried fruits 24% of daily
14

Plantains, green, fried 0.37 mg

serving (140 g) · Fruit and berry dishes other than pies 23% of daily
15

Groundcherry 0.36 mg

cup (140 g) · Berries 23% of daily
16

Rice, wholegrain, boiled 0.34 mg

serving (140 g) · Rice 21% of daily
17

Corn 0.33 mg

serving (30 g) · Flour 21% of daily
18

Elderberry 0.32 mg

serving (140 g) · Berries 20% of daily
19

Sea buckthorn, dried, sea buckthorn powder 0.3 mg

serving (40 g) · Nuts, seeds and dried fruits 19% of daily
20

Kale 0.3 mg

serving (85 g) · Vegetables 19% of daily
21

Taro, cooked 0.28 mg

serving (85 g) · Cooked vegetables 18% of daily
22

Tahini, sesami seed butter 0.28 mg

serving (30 g) · Condiments 17% of daily
23

Quinoa, cooked 0.27 mg

serving (140 g) · Rice 17% of daily
24

Popcorn, cooking oil 0.26 mg

serving (30 g) · Savoury snacks 16% of daily
25

Leek, boiled 0.26 mg

serving (85 g) · Cooked vegetables 16% of daily
26

Shiitake mushroom, raw 0.25 mg

serving (85 g) · Mushroom 16% of daily
27

False morel, boiled 0.25 mg

serving (85 g) · Mushroom 15% of daily
28

Soy mince 0.24 mg

serving (35 g) · Pulse products 15% of daily
29

Brussels sprout 0.24 mg

serving (85 g) · Vegetables 15% of daily
30

Porcini, boiled 0.24 mg

serving (85 g) · Mushroom 15% of daily
31

Asparagus, canned 0.22 mg

serving (130 g) · Canned vegetables 14% of daily
32

Brown rice flour 0.22 mg

serving (30 g) · Flour 14% of daily
33

Lentil, red 0.21 mg

serving (35 g) · Pulses 13% of daily
34

Syrups, sorghum 0.2 mg

serving (30 g) · Sugar and syrups 13% of daily
35

Tomato juice 0.19 mg

cup (240 g) · Vegetable juices 12% of daily
36

Orange juice 0.19 mg

serving (240 g) · Juices 12% of daily
37

Pineapple juice, vitamin c 0.19 mg

serving (240 g) · Juices 12% of daily
38

Soy bean, boiled 0.19 mg

serving (90 g) · Pulses 12% of daily
39

Rice flour, whole 0.18 mg

serving (30 g) · Flour 11% of daily
40

Tempeh 0.18 mg

serving (85 g) · Miscellaneous ingredients 11% of daily
41

Bamboo shoots, canned 0.18 mg

serving (130 g) · Canned vegetables 11% of daily
42

Potato wedges, oven-baked 0.17 mg

serving (110 g) · Fried potatoes, French fries 10% of daily
43

Rye macaroni 0.15 mg

serving (55 g) · Pasta 10% of daily
44

Broad bean, fava bean, dried 0.15 mg

serving (35 g) · Pulse products 10% of daily
45

Barley malt syrup 0.15 mg

serving (30 g) · Sugar and syrups 9% of daily
46

Potatoflake 0.15 mg

serving (20 g) · Miscellaneous ingredients 9% of daily
47

Barley malt for beer 0.13 mg

serving (30 g) · Miscellaneous ingredients 8% of daily
48

Tomato puree 0.11 mg

serving (60 g) · Condiments 7% of daily
49

Pasta, wheat germ pasta 0.1 mg

serving (55 g) · Pasta 7% of daily
50

Tomato, crushed, canned 0.1 mg

serving (130 g) · Canned vegetables 7% of daily

Learn about vitamin B6

What does vitamin B6 do for the body?

Vitamin B6 plays a crucial role in various bodily functions. It is essential for metabolizing macronutrients, such as carbohydrates, proteins, and fats. Additionally, vitamin B6 is involved in the production of neurotransmitters, red blood cells, and immune function. It also supports the nervous system and helps regulate hormone activity.

How much vitamin B6 do I need?

According to European Food Safety Authority (EFSA), the population reference intake (PRI) of vitamin B6, which is likely to meet the needs for most healthy adults, is around 1.6 mg per day for women, and around 1.7 mg per day for men. However, individual needs may vary based on factors such as pregnancy, lactation, and certain medical conditions. It's best to consult with a healthcare professional to determine the appropriate intake for your specific circumstances.

What are the health benefits of vitamin B6?

Vitamin B6, or pyridoxine, plays a crucial role in various bodily functions including metabolism, brain development, and immune system function. It is instrumental in the production of neurotransmitters, such as serotonin and norepinephrine. Additionally, vitamin B6 aids in the synthesis of hemoglobin and supports heart health.

What are the health risks associated with vitamin B6?

Excessive intake of vitamin B6 from supplements might lead to numbness or tingling in the extremities. High levels of Vitamin B6 may also cause skin lesions. It is important to consult a healthcare professional before taking vitamin B6 supplements to ensure safe and appropriate intake levels.

What if your vitamin B6 is low?

Low levels of Vitamin B6 can lead to various symptoms such as fatigue, weakness, irritability, and even anemia. It is essential for the proper functioning of the nervous system, protein metabolism, and the production of red blood cells. It is important to consume foods rich in vitamin B6, such as poultry, fish, and vegetables like spinach and bell peppers, or consider taking a supplement if recommended by a healthcare professional.

How do vegans get their vitamin B6 intake?

Vegans can get their vitamin B6 intake from plant-based sources such as chickpeas, pistachios, sunflower seeds, and fortified foods like cereals and non-dairy milks.

How much vitamin B6 do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily vitamin B6

1.6 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

Let's talk about cookies.

If you’re having actual cookies, you might want to track those in our app.

But we'd like to use the digital kind to enhance your experience.

How would you like your cookies?