Foods high in vitamin B6: the 12 best sources
This selection includes pistachios, sunflower seeds, garlic, tuna, liver, turkey, salmon, chicken, potato, banana and avocado. Compare both the per-100 g values and the stated portions.
Why vitamin B6 works backstage
Vitamin B6 (pyridoxine) is a cofactor for about a hundred enzymes, nearly all tied to amino-acid metabolism: making neurotransmitters (serotonin, dopamine, GABA), hemoglobin, and turning dietary protein into tissue.
Needs vary with age and individual circumstances. Eating more protein alone does not establish a higher personal vitamin B6 requirement.
The ranking: vitamin B6 per 100 g
Daily target used by Micron: 1.7 mg per day for an adult.
| Food | per 100 g | per typical serving |
|---|---|---|
1 Pistachios | 1.7mg100% | 1 handful (30 g)0.51mg30% |
2 Sunflower seeds | 1.35mg79% | 1 handful (30 g)0.41mg24% |
3 Garlic (raw)Eaten in small amounts: scale the value down to a realistic serving of a few grams. | 1.24mg73% | 1 piece (5 g)0.06mg4% |
4 Fresh tuna (cooked) | 1.04mg61% | 100 g1.04mg |
5 Beef liver (cooked)Very high in retinol: avoid during pregnancy. | 1.03mg61% | 100 g1.03mg |
6 Turkey (cooked) | 0.8mg47% | 1 serving (120 g)0.96mg56% |
7 Chicken liver (cooked)Very high in retinol: avoid during pregnancy. | 0.75mg44% | 100 g0.75mg |
8 Salmon (cooked) | 0.7mg41% | 100 g0.7mg |
9 Chicken breast (cooked) | 0.6mg35% | 1 serving (120 g)0.72mg42% |
10 Baked potato (with skin) | 0.5mg29% | 1 piece (180 g)0.9mg53% |
11 Banana | 0.37mg22% | 1 piece (120 g)0.44mg26% |
12 Avocado | 0.26mg15% | 100 g0.26mg |
Values per 100 g. Garlic is the textbook case of the per-100 g limit: highly concentrated, but eaten a few grams at a time.
Calculate your portion
Choose a food from the ranking and adjust its weight.
How to cover your B6 needs
- Protein foods (poultry, fish, liver) deliver B6 together with the very protein it helps metabolize — the system self-balances nicely.
- B6 is water-soluble and heat-sensitive: long boiling sacrifices part of it; steaming and short cooking preserve more.
- A handful of pistachios (30 g) brings ~0.5 mg — about 30% of the target, as a snack.
- Vegetarians: potatoes, bananas, avocados, seeds and legumes cover needs without particular difficulty.
- Avoid combining B6 supplements without professional advice: excess intake can cause neuropathy. In 2023, EFSA set an adult upper intake level of 12 mg per day; this is not an intake target.
How much vitamin B6 per day?
The percentages use Micron’s 1.7 mg daily reference to compare foods. This reference is not an individual prescription.
For example, NIH lists 1.3 mg per day for adults aged 19–50, with other values depending on age, sex, pregnancy and lactation. A dietary estimate does not diagnose deficiency.
Track these intakes with Micron
Micron analyzes your meals and tracks 29 nutrients — iron, magnesium, vitamins, omega-3… Every day you see your % of target and what is actually missing.
Frequently asked questions
Which foods contain vitamin B6?
This selection includes pistachios, sunflower seeds, garlic, tuna, liver, turkey, salmon, chicken, potato, banana and avocado. Compare both the per-100 g values and the stated portions.
Does banana contain vitamin B6?
Yes: the value used here is 0.37 mg per 100 g. A banana does not always weigh 100 g; the amount per fruit depends on its edible weight.
Do I need a vitamin B6 supplement?
Not automatically. B6 is found in a variety of foods. High doses can cause adverse effects; limited findings from some premenstrual syndrome trials do not justify self-treatment. Seek professional advice when treating symptoms.
More nutrients to explore
Data sources
Values from the USDA FoodData Central, CIQUAL (ANSES) composition tables and NIH fact sheets. Amounts vary with variety, origin and cooking — read them as reliable orders of magnitude, not lab-grade precision. CIQUAL ↗ · USDA FoodData Central ↗ · NIH ODS ↗
⚠️ This article is for information only and does not replace medical advice. Needs vary with age, sex and situation (pregnancy, conditions, medication): if in doubt or symptomatic, talk to a health professional.