Vitamin B6, also known as pyridoxine, is a bit of a multitasker—it plays a critical role in everything from brain health to mood regulation, and it’s even a key player in keeping our immune systems strong.
With over 100 enzyme reactions in the body relying on Vitamin B6, it’s safe to say it’s pretty vital to our overall well-being.
So, if you’re looking to boost your Vitamin B6 intake, you’re in the right place. I’ve put together a handy guide to the top foods that are rich in this nutrient. Let’s get right into it!
Top 10 foods high in vitamin B6
Here’s a quick list of the top foods that are packed with Vitamin B6, complete with their amounts per serving:
- Chickpeas – 1 cup (cooked): 1.1 mg (65% DV)
- Tuna (yellowfin) – 3 oz (cooked): 0.9 mg (53% DV)
- Salmon (sockeye) – 3 oz (cooked): 0.6 mg (35% DV)
- Chicken breast – 3 oz (cooked): 0.5 mg (29% DV)
- Potatoes – 1 medium (baked with skin): 0.4 mg (25% DV)
- Turkey (light meat) – 3 oz (cooked): 0.4 mg (24% DV)
- Bananas – 1 medium: 0.4 mg (22% DV)
- Spinach – 1 cup (cooked): 0.4 mg (22% DV)
- Fortified breakfast cereal – 1 serving: 0.5 mg (30% DV)
- Beef liver – 3 oz (cooked): 0.7 mg (42% DV)
Vitamin B6-rich foods quick reference list
The best sources of vitamin B6 are protein-packed foods, like poultry, fish, and organ meats. Chicken, turkey, and salmon are especially high in B6, making them a go-to for many people. If you’re more into plant-based options, don’t worry—potatoes, chickpeas, and bananas are also great sources.
These foods can easily be incorporated into your meals, whether you’re whipping up a hearty stew, a simple grilled chicken, or even a quick snack with a banana!
To help you get a broader view of where Vitamin B6 is hiding in your everyday foods, here’s a handy reference table:
| Category | Examples |
| Legumes | Chickpeas, lentils, soybeans |
| Fish & Seafood | Tuna, salmon, halibut |
| Poultry | Chicken breast, turkey |
| Vegetables | Potatoes, spinach, bell peppers |
| Fruits | Bananas, avocados, prunes |
| Grains & Cereals | Fortified cereals, whole grains |
| Meats & Organ Meats | Beef liver, pork loin |
Foods high in vitamin B6
Legumes:
- Chickpeas (cooked): 1.1 mg per cup
- Lentils (cooked): 0.4 mg per cup
- Soybeans (cooked): 0.4 mg per cup
Fish & Seafood:
- Tuna (yellowfin, cooked): 0.9 mg per 3 oz
- Salmon (sockeye, cooked): 0.6 mg per 3 oz
- Halibut (cooked): 0.5 mg per 3 oz
Poultry:
- Chicken breast (cooked): 0.5 mg per 3 oz
- Turkey (light meat, cooked): 0.4 mg per 3 oz
Vegetables:
- Potatoes (baked with skin): 0.4 mg per medium potato
- Spinach (cooked): 0.4 mg per cup
- Bell peppers: 0.3 mg per medium pepper
- Broccoli (cooked): 0.2 mg per cup
- Carrots: 0.2 mg per medium carrot
Fruits:
- Bananas: 0.4 mg per medium banana
- Avocados: 0.3 mg per medium avocado
- Prunes: 0.2 mg per 5 prunes
- Watermelon: 0.1 mg per cup
Grains & Cereals:
- Fortified breakfast cereal: 0.5 mg per serving
- Whole wheat bread: 0.1 mg per slice
- Brown rice (cooked): 0.1 mg per cup
Meats & Organ Meats:
- Beef liver (cooked): 0.7 mg per 3 oz
- Pork loin (cooked): 0.4 mg per 3 oz
- Lean beef (cooked): 0.3 mg per 3 oz
Nuts & Seeds:
- Sunflower seeds: 0.5 mg per 1/4 cup
- Pistachios: 0.5 mg per 1/4 cup
Tips for maximizing your vitamin B6 intake
To make the most of your Vitamin B6-rich foods, here are some tips:
- Go for whole foods: Whole, unprocessed foods are your best bet for maximizing Vitamin B6.
- Cook lightly: Overcooking can destroy some of the Vitamin B6 content in foods like vegetables and meat, so try to cook them lightly or eat them raw when possible.
- Pair with other B vitamins: Vitamin B6 works best alongside other B vitamins, especially B12 and folate, so include a variety of B-rich foods in your diet.
- Eat a variety of sources: Aim for a mix of both plant-based and animal-based sources of Vitamin B6 to ensure you’re getting enough of this essential nutrient.
Vitamin B6-rich recipes
- Keto pulled pork
- Apple cider vinegar pork skillet
- Turkey stuffed portobello mushrooms
- Chickpea flour
- Southwest keto baked salmon
FAQs
The top foods that contain the highest amounts of Vitamin B6 include chickpeas, tuna, salmon, chicken breast, and beef liver.
Symptoms of Vitamin B6 deficiency can include irritability, depression, confusion, and a weakened immune system. In more severe cases, it can lead to anemia or skin conditions like dermatitis. If you’re experiencing these symptoms, it’s a good idea to talk to your doctor.
To increase your intake of both Vitamin B6 and B12, try incorporating foods that are rich in both vitamins, such as beef liver, fortified cereals, salmon, and chicken. A balanced diet with a variety of foods is the best way to ensure you’re getting enough of these essential nutrients.
Certain medications, such as oral contraceptives and some antibiotics, can interfere with the absorption of Vitamin B6. Excessive alcohol consumption can also deplete Vitamin B6 levels in the body. If you’re concerned about your B6 levels, talk to your healthcare provider about how your medications or lifestyle may be affecting your intake.
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