Vitamin b6 rich food
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vitamin B6 rich foods highest sources pyridoxine
Here is a thorough breakdown of the best vitamin B6 (pyridoxine) food sources:
Top Vitamin B6 Rich Foods
Daily Requirement
- Adults: 1.3 mg/day
- Adults 51+: 1.5 mg (women) / 1.7 mg (men)
- Pregnant: 1.9 mg/day | Breastfeeding: 2.0 mg/day
Animal Sources (Highest B6 Content)
| Food | Serving | B6 (mg) |
|---|---|---|
| Beef liver, cooked | 75 g | ~0.8-1.0 |
| Tuna (canned in oil) | 75 g | 0.32 |
| Salmon (Chinook) | 75 g | 0.35-0.36 |
| Chicken/turkey breast | 85 g | ~0.5-0.9 |
| Herring/mackerel/trout | 75 g | 0.29-0.47 |
| Eggs | 1 large | ~0.07 |
| Milk (cow/goat) | 1 cup | ~0.1 |
Plant Sources
| Food | Serving | B6 (mg) |
|---|---|---|
| Chickpeas (garbanzo) | 3/4 cup cooked | 0.84 |
| Soybeans/tofu | 3/4 cup | 0.30 |
| Pinto beans | 3/4 cup | 0.29 |
| Lentils | 3/4 cup | 0.26 |
| Potato (baked with skin) | 1 medium | ~0.4 |
| Banana | 1 medium | ~0.4 |
| Avocado | 1/2 medium | ~0.2 |
| Sunflower seeds | 30 g | ~0.2 |
| Sesame seeds | 30 g | ~0.2 |
| Fortified cereals | 1 serving | up to 2.0 |
Key Highlights
- Chickpeas are one of the richest plant-based sources - a single serving provides about 65% of the daily need.
- Beef liver and poultry are among the top animal sources.
- Bananas and potatoes are convenient everyday sources.
- Fortified breakfast cereals can deliver 100% or more of the daily value per serving.
- B6 is water-soluble and heat-sensitive - boiling or overcooking vegetables can reduce content by 30-50%. Steaming or roasting is better.
Who Is at Risk for Deficiency?
- People with kidney disease
- Those with autoimmune disorders (rheumatoid arthritis, inflammatory bowel disease)
- Heavy alcohol drinkers
- People taking certain medications (isoniazid, oral contraceptives)
A varied diet with a mix of the foods listed above is sufficient for most people to meet daily B6 needs without supplementation.
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