Vitamin b6 rich food
Vitamin B6 (pyridoxine) is found in a wide range of foods. The best sources include poultry (especially chicken and turkey), fish (tuna, salmon), organ meats (liver), starchy vegetables like potatoes, and bananas. Legumes, nuts, and whole grains are also good plant-based sources.
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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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