Foods high in vitamin B6

The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.

The reference daily intake for women aged 19–50 is 1.3 mg. It differs for men and other age groups — the calculator works out yours.

Most per 100 g

Most per 100 g
Food	100 g	% of target	Cooked, 100 g	Serving
Pistachios	1.7 mg	131%	—	handful (28 g): 0.48 mg
Sunflower seeds	1.3 mg	103%	—	tbsp (9 g): 0.12 mg
Garlic	1.2 mg	95%	—	clove (3 g): 0.04 mg
Beef liver	1.1 mg	83%	—	—
Fresh tuna	0.93 mg	72%	—	—
Chicken liver	0.85 mg	65%	—	—
Chicken breast	0.81 mg	62%	—	—
Sesame seeds	0.79 mg	61%	—	tbsp (9 g): 0.07 mg
Pork tenderloin	0.78 mg	60%	—	—
Pork liver	0.69 mg	53%	—	—
Walnuts	0.66 mg	51%	—	handful (28 g): 0.18 mg
Beef top round	0.65 mg	50%	—	—
Salmon	0.64 mg	49%	—	—
Pink salmon	0.61 mg	47%	—	—
Ground turkey	0.56 mg	43%	—	—
Hazelnuts	0.56 mg	43%	—	handful (28 g): 0.16 mg
Beef sirloin steak	0.55 mg	42%	—	—
Lentils	0.54 mg	42%	0.18 mg	—
Chickpeas	0.54 mg	42%	0.14 mg	—
Chicken wing	0.53 mg	41%	—	—

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

Plant sources

Plant foods that provide at least 10% of the daily target per 100 g.

Plant sources
Food	100 g	% of target	Cooked, 100 g	Serving
Pistachios	1.7 mg	131%	—	handful (28 g): 0.48 mg
Sunflower seeds	1.3 mg	103%	—	tbsp (9 g): 0.12 mg
Garlic	1.2 mg	95%	—	clove (3 g): 0.04 mg
Sesame seeds	0.79 mg	61%	—	tbsp (9 g): 0.07 mg
Walnuts	0.66 mg	51%	—	handful (28 g): 0.18 mg
Hazelnuts	0.56 mg	43%	—	handful (28 g): 0.16 mg
Lentils	0.54 mg	42%	0.18 mg	—
Chickpeas	0.54 mg	42%	0.14 mg	—
Quinoa	0.49 mg	38%	0.12 mg	—
Pinto beans	0.47 mg	36%	0.19 mg	—

How much do you get each day?

Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.

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Data: USDA FoodData Central.