Which fruit is rich in vitamin B12 and B6? Separating Fact from Fiction

October 20, 2025 •

3 min read

Less than 10% of the daily value for potassium is found in a medium banana, a well-known source of vitamin B6. When it comes to finding a fruit that is rich in vitamin B12 and B6, it is important to understand a key nutritional fact: no fruit contains a significant, natural amount of vitamin B12.

Quick Summary

Fruits do not contain natural vitamin B12, but some are excellent sources of B6. The article explains which foods, both animal-based and fortified, reliably provide B12, while highlighting fruits rich in B6.

Key Points

Fruits Lack Natural B12: No fruits naturally contain significant amounts of vitamin B12, a nutrient produced by bacteria, not plants.
B6 is Found in Fruits: Certain fruits are excellent sources of vitamin B6, including bananas, avocados, and mangoes.
Animal Products for B12: The most reliable natural sources of vitamin B12 are animal products like meat, fish, eggs, and dairy.
Vegan B12 Sources: Vegans and vegetarians must rely on fortified foods, such as nutritional yeast, cereals, and plant-based milks, or supplements for adequate B12 intake.
Balanced Diet is Key: Combining B6-rich fruits with a balanced intake of B12 sources—either animal-derived, fortified, or supplemented—is the best nutritional strategy.

The Surprising Truth About Vitamin B12 and Fruits

While a diet rich in fruits is beneficial, searching for a fruit naturally high in vitamin B12 is a common misconception. Vitamin B12 is produced by bacteria and is not found naturally in significant amounts in fruits or vegetables. This is particularly important for vegetarians and vegans who avoid animal products, as the primary natural sources of B12 are animal-derived. Plant-based diets rely on fortified foods or supplements for sufficient B12 intake.

Fruits that Are Actually Rich in Vitamin B6

In contrast to B12, many fruits are excellent sources of vitamin B6, also known as pyridoxine. Vitamin B6 is vital for brain development, immune function, and energy metabolism. Top fruit sources for B6 include:

Bananas: A medium banana can provide about a quarter of your daily B6 needs.
Avocados: These offer B6 along with healthy fats and fiber.
Mangoes: A good source of B6, plus vitamins A and C.
Watermelon: Provides a valuable amount of B6.
Papayas: Also contribute to B6 intake.

A Deeper Dive into Vitamin B12 Sources

Since plant foods lack natural vitamin B12, individuals avoiding meat must seek other reliable sources. The body doesn't produce B12, so dietary or supplemental intake is essential.

Animal-Based Sources Rich natural sources include fish and shellfish (clams, sardines, trout, tuna), meat and poultry (beef, lamb, chicken, especially liver), dairy products (milk, cheese, yogurt), and eggs. B12 from dairy may be absorbed more efficiently than from meat or fish.

Plant-Based and Fortified Sources Key options for vegans and vegetarians are fortified nutritional yeast, fortified breakfast cereals, fortified plant-based milks (soy, almond, oat), and some fortified meat alternatives like tofu or tempeh.

The Importance of a Balanced Dietary Approach

Meeting vitamin B6 and B12 needs requires a balanced diet. B6 can be obtained from fruits like bananas and avocados. B12 requires intentional sourcing, especially for plant-based diets, through fortified foods or supplements.

Comparison of Vitamin B12 vs. Vitamin B6 Sources


Feature	Vitamin B12 (Cobalamin)	Vitamin B6 (Pyridoxine)
Natural Fruit Sources	Not found naturally in significant amounts.	Plentiful in certain fruits, including bananas, avocados, and mangoes.
Primary Natural Sources	Animal products: meat, fish, poultry, eggs, and dairy.	A wide variety of plant and animal foods.
Vegan/Fortified Sources	Fortified cereals, nutritional yeast, and plant-based milks.	Plant sources are widely available, including vegetables and grains.
Primary Functions	Red blood cell formation, nerve function, and DNA synthesis.	Protein metabolism, brain development, immune function, and energy metabolism.
Deficiency Risks	Higher risk for vegans, older adults, and those with certain medical conditions.	Less common, but can occur with inadequate intake or certain health conditions.

Conclusion

In summary, no single fruit is rich in both vitamin B12 and B6. Fruits are valuable for vitamin B6, with options like bananas and avocados being excellent sources. However, natural vitamin B12 is primarily found in animal products and fortified foods, not fruit. Individuals on plant-based diets should prioritize fortified foods or supplements for adequate B12. A varied diet combining B6-rich fruits with reliable B12 sources supports overall health.

Learn more about vitamin B12 dietary needs from the NIH Office of Dietary Supplements.

Frequently Asked Questions

No, fruits and vegetables do not naturally contain vitamin B12 in significant amounts. This vitamin is primarily found in animal products and fortified foods.

Bananas are one of the best fruit sources of vitamin B6, with a single medium banana providing about a quarter of your daily requirement.

Vegans must obtain vitamin B12 from fortified foods like nutritional yeast, cereals, and plant-based milks, or through dietary supplements, as it is not present in plant foods.

Yes, fortified foods are a reliable and effective way for both meat-eaters and those on plant-based diets to meet their daily B12 requirements.

High vitamin B12 sources from animals include fish (salmon, tuna), meat (beef, liver), dairy (milk, yogurt), and eggs.

Other foods rich in vitamin B6 include chickpeas, potatoes, fortified cereals, and animal products like fish, poultry, and meat.

For most people consuming animal products, a supplement is not necessary. However, older adults and individuals on vegan or strict vegetarian diets should consider supplements or fortified foods to prevent deficiency.