Discover What Foods Are High in B6? for Optimal Health

October 30, 2025 •

4 min read

The human body requires vitamin B6 for over 100 enzyme reactions, including those involved in metabolism. Understanding what foods are high in B6? is crucial for ensuring proper nervous system and brain function, as this water-soluble vitamin must be replenished daily through diet.

Quick Summary

A wide variety of animal and plant-based foods, including chickpeas, tuna, salmon, beef liver, bananas, potatoes, and fortified cereals, are rich in vitamin B6. Incorporating these items into your diet supports metabolism, brain function, and red blood cell production.

Key Points

Diverse Sources: Vitamin B6 is readily available in a wide variety of both animal and plant-based foods, making deficiency rare for most people.
Animal Superstars: Top animal sources include fatty fish like tuna and salmon, as well as nutrient-dense organ meats like beef liver.
Plant-Powered B6: Excellent plant-based options include chickpeas, bananas, potatoes, avocados, nuts, and fortified cereals.
Daily Requirement: Since B6 is a water-soluble vitamin, your body does not store it, necessitating a consistent daily supply from food.
Diet vs. Supplements: Most individuals can meet their B6 needs through a balanced diet, so supplements are typically not required unless advised by a healthcare professional.

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for numerous bodily functions. It plays a critical role in protein metabolism, hemoglobin synthesis for oxygen transport, and the production of neurotransmitters that regulate mood and nerve function. Unlike fat-soluble vitamins, the body does not store B6, so a consistent daily intake from food is necessary. Fortunately, it is found in a wide variety of both animal and plant-based sources, making it easy to incorporate into any diet.

Excellent Animal-Based Sources of B6

Animal products are well-known for their high vitamin B6 content and excellent bioavailability. Including these in your meals is an effective way to boost your daily intake.

Fish: Yellowfin tuna and sockeye salmon are particularly rich sources, with a 3-ounce serving providing a significant portion of the recommended daily value. Other seafood like sardines and lobster also contain substantial amounts.
Organ Meats: Beef liver is one of the densest food sources of vitamin B6, offering more than 50% of the Daily Value in just a 3-ounce serving.
Poultry: Chicken and turkey are reliable sources of B6. A roasted chicken breast, for example, provides a good amount of the nutrient.
Other Meats: Beef, pork, and ground meats contribute to B6 intake, especially when choosing leaner cuts.
Eggs: A nutritious part of any meal, eggs offer a modest but helpful amount of B6.

Abundant Plant-Based Sources of B6

For those following a vegetarian or vegan diet, or simply looking to add more plant-based nutrition, a multitude of options are rich in B6.

Legumes: Chickpeas are an exceptional plant-based source, with one cup of canned chickpeas providing a high percentage of the daily needs. Lentils are another great legume rich in this vitamin.
Potatoes and Starchy Vegetables: Starchy vegetables are a major contributor of B6 for many. Both white potatoes and sweet potatoes contain good levels of the vitamin.
Fruits: Some fruits stand out as excellent sources, especially bananas, avocados, and watermelon.
Nuts and Seeds: A handful of nuts or seeds can significantly contribute to your daily B6 intake. Top choices include sunflower seeds, pistachios, and walnuts.
Vegetables: While most vegetables contain some B6, notable options include spinach, carrots, and Brussels sprouts.

Fortified Foods and Dietary Considerations

Many food products have B6 added during processing, which can help increase your intake. Additionally, certain dietary habits can impact B6 levels.

Fortified Cereals: Some ready-to-eat breakfast cereals are fortified with a range of B vitamins, including B6, and can be a convenient source.
Whole Grains: Brown rice, wholemeal spaghetti, and wheatgerm are better sources of B6 compared to their refined counterparts.
Cooking and Preparation: Since B6 is water-soluble, cooking methods like boiling can cause some of the vitamin to leach into the water. Lightly steaming or roasting can help preserve more of the nutrient content.

Ensuring Adequate B6 Intake Through Your Diet

For most healthy adults, a balanced and varied diet is sufficient to meet their vitamin B6 needs. A single food won't fulfill the daily requirement, so a mix of different food types is recommended.

Here is a comparison of some common B6 food sources to illustrate how they contribute to your daily needs based on average daily values (DV):


Food Source	Serving Size	B6 Content (approx.)	Percent Daily Value*	Notes
Chickpeas, canned	1 cup	1.1 mg	65%	Excellent plant-based source
Beef Liver, pan-fried	3 ounces	0.9 mg	53%	One of the highest animal sources
Tuna, yellowfin, cooked	3 ounces	0.9 mg	53%	Heart-healthy fish option
Sockeye Salmon, cooked	3 ounces	0.6 mg	35%	Another great fatty fish option
Potatoes, boiled	1 cup	0.4 mg	25%	Readily available starchy vegetable
Banana	1 medium	0.4 mg	25%	Convenient fruit source
Avocado	1 cup	~0.35 mg	~23%	Also high in healthy fats

*Note: The Daily Value (DV) for vitamin B6 is typically around 1.7 mg for adults. Actual B6 content can vary based on preparation and food type.

Putting it all together

To ensure you are consistently getting enough B6, focus on incorporating a range of these foods into your weekly meals. For instance, you could have salmon for dinner, add chickpeas to a salad for lunch, and snack on a banana and sunflower seeds. Fortified cereals offer a simple way to start your day with a boost of B vitamins. Many individuals, including those on vegan diets, can easily meet their B6 requirements by including a diverse array of plant sources. For comprehensive nutrition guidance, consult resources from the Office of Dietary Supplements, such as their Vitamin B6 - Health Professional Fact Sheet.

Conclusion

Vitamin B6 is a crucial nutrient for maintaining numerous aspects of health, from metabolism to brain function. The good news is that this vitamin is found in a wide array of delicious and common foods, including fish, poultry, organ meats, legumes, starchy vegetables, and some fruits. By prioritizing a diverse and balanced diet, most people can easily meet their daily B6 needs without the need for supplements. Regular intake of these B6-rich foods is the most natural and effective way to support your body's essential functions.

Frequently Asked Questions

Vitamin B6, or pyridoxine, is a water-soluble vitamin that the body uses for more than 100 enzyme reactions. It's important for metabolism, brain function, creating red blood cells, and maintaining a healthy nervous system.

The highest animal-based sources of B6 include fish like tuna and salmon, and organ meats such as beef liver. Poultry like chicken and turkey are also good sources.

Excellent plant-based sources include legumes like chickpeas and lentils, starchy vegetables like potatoes and sweet potatoes, fruits such as bananas and avocados, and various nuts and seeds.

Yes, many breakfast cereals are fortified with B6 and can be a convenient source, contributing a significant portion of the recommended daily value.

Being water-soluble, some B6 can be lost when foods are cooked in water. Cooking methods like steaming or roasting can help preserve more of the vitamin compared to boiling.

For most healthy people, a balanced diet that includes a variety of the foods listed is enough to meet their daily vitamin B6 needs. Supplements are not necessary unless a healthcare provider recommends them.

Adequate B6 intake supports brain health and mood regulation, helps with the production of hemoglobin and red blood cells, strengthens the immune system, and can be used to treat morning sickness during pregnancy.