Which food has the highest amount of B6?

December 16, 2025 •

3 min read

According to the National Institutes of Health, chickpeas are among the richest sources of vitamin B6, providing a significant portion of the daily recommended intake in just one cup. However, several other foods, including animal products like liver and fish, also contain very high concentrations of this essential nutrient.

Quick Summary

Chickpeas are a standout source of vitamin B6, a vital nutrient for metabolic health. Other top sources include beef liver, tuna, salmon, and fortified cereals, offering diverse options for increasing your intake. Including these foods in your diet can help prevent deficiency and support overall bodily function.

Key Points

Chickpeas are a top source: A single cup of canned chickpeas provides 1.1 mg of vitamin B6, or 65% of the daily value.
Beef liver and tuna are highly potent: Pan-fried beef liver and cooked yellowfin tuna both contain 0.9 mg of B6 per 3-ounce serving.
Variety is important for bioavailability: The form of vitamin B6 can differ between plant-based and animal-based foods, so a diverse diet is best for absorption.
B6 is crucial for vital functions: The vitamin is essential for protein metabolism, brain health, and producing hemoglobin.
Other sources are plentiful: Many other foods, including salmon, chicken, potatoes, bananas, and pistachios, also contribute significant amounts of B6.

Top Contenders for the Highest B6 Content

While chickpeas are a notable source of vitamin B6, determining the absolute highest can depend on the serving size and specific preparation. A single cup of canned chickpeas offers an impressive 1.1 mg of B6, accounting for a large percentage of the daily value. For non-plant-based options, pan-fried beef liver and cooked yellowfin tuna also contain exceptionally high levels, at around 0.9 mg per 3-ounce serving.

The presence of B6 is widespread across many food groups, but certain items are consistently richer than others. It is important to note that the form of B6 can vary. For example, some cereals and plant-based foods contain a bound form of the vitamin called glycosylated B6, while animal products contain the more bioavailable 'free' form. A varied diet ensures access to different forms of the nutrient, maximizing absorption.

The Role of Vitamin B6 in Your Body

Vitamin B6, or pyridoxine, is a water-soluble nutrient crucial for numerous bodily functions. It plays a key role in protein metabolism, helping the body to effectively break down and use the protein you consume. Additionally, B6 is involved in cognitive development and brain health, aiding in the production of neurotransmitters like serotonin and norepinephrine. This vitamin is also essential for producing hemoglobin, the protein responsible for carrying oxygen throughout the bloodstream. A deficiency can lead to various health issues, underscoring the importance of including rich sources in your diet.

Comparing High B6 Foods

To illustrate the differences in B6 content, here is a comparison of some of the highest sources based on standard serving sizes.


Food Source	Serving Size	Vitamin B6 (mg)	Percentage of Daily Value*
Chickpeas, canned	1 cup	1.1	65%
Beef Liver, pan-fried	3 ounces	0.9	53%
Tuna, yellowfin (cooked)	3 ounces	0.9	53%
Salmon, sockeye (cooked)	3 ounces	0.6	35%
Pistachios, raw	1 ounce	0.48	~28%
Chicken Breast, roasted	3 ounces	0.5	29%
Potatoes, boiled	1 cup	0.4	25%
Banana	1 medium	0.4	25%

*Note: The Daily Value (DV) for vitamin B6 is 1.7 mg for adults.

How to Incorporate B6-Rich Foods into Your Diet

For omnivores, incorporating top B6 sources is relatively simple. A salmon or tuna steak for dinner, or chicken breast added to a salad, can significantly boost intake. Organ meats like beef liver are exceptionally potent but may not be palatable for everyone. For vegetarians and vegans, chickpeas are an excellent, versatile option.

Chickpea Salad: Create a flavorful salad using chickpeas as the base, adding fresh vegetables, a light vinaigrette, and a sprinkle of herbs.
Salmon or Tuna Meal: Bake or grill a salmon or tuna fillet and serve it alongside roasted potatoes and spinach for a complete, B6-rich meal.
Pistachio Snack: Keep a handful of pistachios on hand for a quick and convenient snack that offers a good dose of vitamin B6.
Hearty Stew: Add chickpeas and carrots to a savory beef or vegetable stew to increase both the nutritional value and flavor.

Other Excellent Sources of B6

Beyond the highest-ranking foods, many other items contribute to a healthy B6 intake. These include:

Fish: Other fatty fish like mackerel and sardines are great sources.
Poultry: Turkey is another excellent source of B6.
Vegetables: Sweet potatoes, spinach, and carrots provide a good amount of the vitamin.
Nuts and Seeds: Sunflower seeds, sesame seeds, and walnuts are packed with B6.
Fortified Cereals: Many breakfast cereals are fortified, making them a reliable option.

Conclusion: Prioritizing Your B6 Intake

Consuming a variety of foods high in vitamin B6 is the best strategy for meeting your daily requirements. While a single food might top the charts for a specific serving size, a balanced diet incorporating different rich sources like chickpeas, liver, and fish ensures consistent intake. Whether you prefer animal-based proteins, legumes, or a mix of both, there are ample delicious options to support your body's B6 needs. Focusing on whole, unprocessed foods will naturally provide the highest concentrations of this essential nutrient.

It is always advisable to speak with a healthcare provider or a registered dietitian if you are concerned about your nutritional intake. For more information on vitamin B6, consult the NIH Office of Dietary Supplements fact sheet.

Frequently Asked Questions

Vitamin B6 is primarily involved in protein metabolism, helping the body to process amino acids and use the protein you consume. It also supports brain health by producing neurotransmitters and aids in creating hemoglobin for oxygen transport.

Yes, vegetarians and vegans can get enough vitamin B6. Excellent plant-based sources include chickpeas, pistachios, sunflower seeds, and fortified cereals. A diverse diet of legumes, nuts, seeds, and vegetables ensures adequate intake.

Yes, fortified cereals are a reliable source of vitamin B6, especially in the United States, where they contribute significantly to the average daily intake. Many brands are fortified with at least 25% of the Daily Value.

It is virtually impossible to consume an excessive amount of vitamin B6 from food alone. Overdoses are typically associated with high-dose supplements, not a normal, balanced diet.

Cooking can cause some loss of water-soluble vitamins like B6. Boiling, in particular, can lead to the vitamin leaching into the cooking water. Roasting, grilling, or steaming are generally better methods for retaining nutrients.

Signs of a vitamin B6 deficiency can include a weakened immune function, cognitive decline, skin inflammation, and fatigue. In severe cases, it can affect hemoglobin formation.

Yes, bananas are a good source of vitamin B6. One medium banana contains approximately 0.4 mg of B6, contributing a notable amount to your daily needs.