What Foods Have the Most B6? A Comprehensive Guide to Dietary Sources

December 10, 2025 •

3 min read

Vitamin B6, also known as pyridoxine, is involved in more than 100 enzyme reactions in the body and is vital for functions from metabolism to brain health. The good news is that many common and delicious foods can help you meet your daily requirements, making a deficiency relatively uncommon.

Quick Summary

This guide details the richest food sources of Vitamin B6, from both animal and plant-based origins, and explains how to integrate them into your meals for optimal health.

Key Points

Rich Animal Sources: Fish like tuna and salmon, along with beef liver and poultry, are among the richest sources of vitamin B6.
Excellent Plant Options: For plant-based diets, chickpeas, potatoes, bananas, and fortified cereals offer significant amounts of B6.
Daily Requirements: The recommended daily intake for adults is relatively small, with many common foods easily meeting the quota.
Absorption: While synthetic B6 is highly bioavailable, approximately 75% of the vitamin from a mixed food diet is also absorbed effectively.
Supplementation: Most people get enough B6 from food, and supplementation should be discussed with a healthcare provider, as excessive intake can be harmful.
Versatile Foods: Many high-B6 foods, such as bananas, potatoes, and salmon, are versatile and can be easily integrated into a wide variety of meals throughout the day.
Metabolic Role: B6 acts as a coenzyme for over 100 enzymatic reactions, supporting critical processes like protein metabolism and neurotransmitter synthesis.

Why is Vitamin B6 So Important?

Vitamin B6, or pyridoxine, is a water-soluble vitamin that your body does not produce on its own, meaning you must get it from food or supplements. It is a critical nutrient for many bodily processes, acting as a coenzyme that assists in several key functions:

Metabolism: It helps your body metabolize proteins, fats, and carbohydrates for energy.
Brain Health: B6 is essential for creating neurotransmitters like serotonin and dopamine, which regulate mood and cognitive function.
Immune System: It supports immune function by aiding the production of antibodies and white blood cells that fight infections.
Hemoglobin Production: B6 is necessary for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body.

Top Animal Sources of Vitamin B6

Animal products are some of the most potent sources of highly bioavailable vitamin B6. Incorporating these into your diet is a straightforward way to ensure adequate intake.

Beef Liver: Ounce for ounce, beef liver is one of the richest dietary sources, offering a significant portion of your daily value in a single serving.
Tuna: Yellowfin tuna provides a high concentration of B6, with a 3-ounce serving delivering over half of the recommended daily intake.
Salmon: A 3-ounce serving of cooked salmon can provide a substantial 35% of the daily value.
Poultry: Roasted chicken breast and turkey are excellent sources of B6.
Pork: Certain cuts of pork also contribute a good amount of this essential vitamin.

Best Plant-Based Sources

For vegetarians, vegans, or anyone looking to diversify their diet, many plant foods are also great sources of B6.

Chickpeas: A single cup of canned chickpeas offers one of the highest plant-based B6 concentrations, providing about 65% of the Daily Value.
Potatoes: Starchy vegetables like potatoes are a solid source. A baked potato is a simple and effective way to boost your intake.
Bananas: This well-known fruit is an easy and accessible source of B6, with a medium banana providing around 25% of the daily value.
Fortified Cereals: Many breakfast cereals are fortified with B6, making them a reliable option for a morning boost.
Nutritional Yeast: Especially popular in vegan diets, fortified nutritional yeast flakes are a powerhouse of B vitamins, including B6.
Nuts and Seeds: Sunflower seeds, sesame seeds, and pistachios contain good levels of B6.

How to Incorporate High-B6 Foods into Your Diet

Here are some practical ideas for adding more B6-rich foods to your meals throughout the day:

Breakfast: Start your day with a bowl of fortified cereal or sliced bananas on oatmeal. Scrambled eggs are another excellent option.
Lunch: Add canned chickpeas to a salad or wrap. A tuna salad sandwich is another easy way to increase your B6 intake.
Dinner: Bake or grill a salmon fillet with a side of roasted potatoes. Pan-seared chicken breast served with steamed vegetables like broccoli or spinach is another nutritious choice.
Snacks: Grab a banana on the go or sprinkle sunflower seeds on yogurt. Pistachios and chickpeas (roasted for a crunchy snack) are also great choices.

High Vitamin B6 Foods: A Comparison Table

To help you visualize the sources, here is a comparison of some common foods high in vitamin B6 based on data from health institutions like the Office of Dietary Supplements.


Food	Serving Size	Vitamin B6 (mg)	% Daily Value (DV)	Protein Source	Vegan Friendly
Chickpeas, canned	1 cup	1.1	65%	Plant	Yes
Beef Liver, pan-fried	3 oz	0.9	53%	Animal	No
Yellowfin Tuna, cooked	3 oz	0.9	53%	Animal	No
Sockeye Salmon, cooked	3 oz	0.6	35%	Animal	No
Roasted Chicken Breast	3 oz	0.5	29%	Animal	No
Fortified Cereal	1 serving	~0.4	~25%	Varies	Varies
Potatoes, boiled	1 cup	0.4	25%	Plant	Yes
Medium Banana	1 medium	0.4	25%	Plant	Yes

Conclusion

Maintaining an optimal level of vitamin B6 is crucial for many vital bodily functions, including metabolism, brain health, and immune support. Fortunately, a balanced diet rich in a variety of foods, from animal products like fish and poultry to plant-based options like chickpeas, potatoes, and bananas, can easily provide the necessary intake. By incorporating these nutrient-dense foods, you can ensure your body receives the pyridoxine it needs to function at its best.

For more detailed information on vitamin B6, consult the Office of Dietary Supplements, NIH.

Frequently Asked Questions

For adults up to age 50, the recommended amount is 1.3 mg per day. The amount slightly increases for older adults and for pregnant or lactating women.

It is nearly impossible to consume too much vitamin B6 from food alone. Toxicity is generally only a risk when taking high-dose supplements over a long period.

Yes, many ready-to-eat breakfast cereals are fortified with vitamin B6 and can provide a decent portion of your daily value. They are a reliable source, especially for those who may not get enough from other dietary sources.

Bananas are famously high in B6, with one medium banana providing about 25% of the daily value. Other fruits like watermelon and avocado also contain B6.

Yes, a well-planned vegetarian or vegan diet can provide enough B6. Plant-based sources include chickpeas, potatoes, bananas, fortified cereals, and nutritional yeast.

As a water-soluble vitamin, B6 can be lost during cooking methods that involve high heat or prolonged boiling, such as boiling vegetables. Roasting, grilling, or steaming can help preserve more of the vitamin.

Vitamin B6 helps your body utilize and store energy from the proteins, carbohydrates, and fats you consume. It does not provide energy directly but is critical for the metabolic processes that produce it.