Are Eggs Truly Rich in B6? Understanding the Nutritional Facts

January 6, 2026 •

3 min read

A large egg provides approximately 4% of the recommended daily value for vitamin B6, making it a contributing source rather than a rich one. This fact helps clarify the common question: are eggs rich in B6, or are there other dietary choices that provide more of this essential nutrient?

Quick Summary

Eggs contain a modest amount of vitamin B6, with two large eggs providing around 10% of the daily value. The majority of this nutrient is concentrated in the yolk. Other foods like fish and chickpeas are far richer sources.

Key Points

Moderate Source, Not Rich: Eggs contain vitamin B6, but they are not considered a rich source compared to other foods.
Yolk is Key: The majority of the vitamin B6 found in an egg is located in the yolk, along with other essential vitamins.
Daily Value Contribution: Two large eggs provide approximately 10% of the recommended daily value for vitamin B6.
Supports Vital Functions: B6 is crucial for energy metabolism, immune function, and the synthesis of important neurotransmitters.
Better B6 Sources Exist: Foods like tuna, chickpeas, salmon, and beef offer significantly higher concentrations of vitamin B6.

The Truth About Eggs and Vitamin B6

Eggs are a nutritional powerhouse, packed with high-quality protein, healthy fats, and a broad spectrum of vitamins and minerals. However, when it comes to the question, "are eggs rich in B6?" the answer is a bit more nuanced. While eggs do contain this water-soluble vitamin, they are not considered a primary or 'rich' source when compared to other available foods. For example, a serving of two large eggs offers roughly 10% of the recommended daily value (DV) for vitamin B6. In contrast, some fish and legumes provide significantly higher concentrations. Understanding this distinction is key to building a balanced diet that effectively meets all your vitamin needs.

Where is the B6 in an Egg?

The distribution of nutrients within an egg is not uniform. The majority of vitamin B6, also known as pyridoxine, is concentrated within the egg yolk. In fact, the yolk is a dense source of many essential vitamins, including B1, B2, B5, B9, and B12, in addition to the fat-soluble vitamins A, D, E, and K. The egg white, while a great source of protein, contains only trace amounts of vitamin B6. For those looking to obtain the full nutritional benefits of an egg, it is important to consume both the yolk and the white.

The Importance of Vitamin B6

Vitamin B6 plays a critical role in numerous bodily functions. It is essential for the metabolism of amino acids, fats, and carbohydrates, which helps convert food into usable energy. Furthermore, B6 is instrumental in the production of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. This vitamin also supports the nervous system by helping to synthesize key neurotransmitters like serotonin and dopamine, which are vital for mood regulation and brain health. A deficiency in B6 can lead to issues such as anemia, skin conditions, and neurological symptoms.

Top Food Sources of Vitamin B6

For those seeking to increase their intake of vitamin B6, there are several foods that offer a much higher concentration than eggs. Integrating these into your diet alongside eggs can help ensure you meet your daily requirements.

Fish: Certain varieties like tuna and salmon are exceptionally rich sources of vitamin B6. A single serving of tuna can provide over half of your daily needs.
Legumes: Chickpeas are a notable plant-based source, offering a substantial amount per cup.
Meat: Beef and chicken liver are excellent sources of B6.
Vegetables: Sweet potatoes, potatoes, and spinach all contain good levels of this vitamin.
Fruits: Bananas and avocados are convenient and tasty fruit options that contribute B6 to your diet.

Comparison of B6 Content: Eggs vs. Other Foods

To put the B6 content of eggs into perspective, consider the following comparison table. These values are approximate and can vary based on serving size and preparation.


Food (per 100g)	Approx. Vitamin B6 (mg)	Notes
Yellowfin Tuna	1.0	Excellent source.
Chickpeas (cooked)	0.49	High-ranking plant-based source.
Sweet Potato	0.29	Provides a moderate amount.
Beef (lean)	0.6	A significant source.
Eggs (cooked, whole)	0.13	Modest but consistent source.
Banana	0.37	Good fruit option.

How to Integrate B6 into Your Diet

While eggs alone won't make a significant impact on your B6 levels, they can be part of a larger strategy. Consider combining eggs with other B6-rich ingredients for a more potent nutritional boost. For instance, a breakfast scramble with spinach and a side of sweet potatoes would be a great way to combine these foods. A lunch of a tuna salad sandwich with sliced avocado offers another excellent combination. For more dietary planning information, you can consult resources like the National Institutes of Health.

Conclusion

To answer the central question, are eggs rich in B6? The simple truth is no, they are not. They are a good source of many other vital nutrients and provide a small, useful amount of vitamin B6, but they do not rank among the highest dietary sources for this particular vitamin. For individuals aiming to significantly boost their B6 intake, incorporating a wider variety of foods like fish, chickpeas, and certain vegetables is a more effective strategy. However, the overall nutritional profile of eggs makes them a valuable component of a healthy, balanced diet.

Frequently Asked Questions

A single large egg provides approximately 4% of the recommended daily value for vitamin B6, a modest but useful amount.

The majority of vitamin B6, along with most other vitamins and minerals, is concentrated in the egg yolk.

Yes, eggs are considered a good source of several other B vitamins, including B2 (riboflavin) and B12, which are crucial for energy and nerve function.

Foods that contain significantly more B6 than eggs include fish like tuna and salmon, legumes such as chickpeas, and certain meats like beef liver.

Vitamin B6 is water-soluble and can be sensitive to heat, but cooking eggs in typical ways generally doesn't cause a major loss of nutrients, especially when the whole egg is consumed.

While eggs contribute to your B6 intake, relying solely on them would require consuming a very large quantity. It's best to eat a varied diet including other B6-rich foods to meet your needs.

The vitamin B6 from eggs helps your body metabolize food for energy, produces hemoglobin for red blood cells, and aids in the synthesis of neurotransmitters that regulate mood.