Which Nut Has the Most Vitamin B6?

October 30, 2025 •

3 min read

According to the USDA, pistachios are the nut richest in vitamin B6, providing a significant portion of the recommended daily intake in a single serving. This essential vitamin, also known as pyridoxine, is crucial for numerous bodily functions, including metabolism, immunity, and brain health.

Quick Summary

The pistachio is the nut with the highest vitamin B6 content. Learn about its nutritional profile, its health benefits, and how it compares to other nuts like walnuts, hazelnuts, and cashews to support your overall well-being.

Key Points

Pistachios are highest: Among nuts, pistachios contain the most vitamin B6 per serving, with a 100g portion providing over the daily recommended amount.
Essential for bodily functions: Vitamin B6 is critical for brain health, metabolism, hemoglobin production, and immune function.
Diverse sources exist: While pistachios are the top nut source, other foods like fish, chickpeas, and fortified cereals also provide significant amounts of vitamin B6.
Regular intake is needed: As a water-soluble vitamin, B6 is not stored in the body, so consistent consumption from dietary sources is necessary.
Include in your diet: Adding pistachios to your meals as a snack, topping, or ingredient is an easy way to boost your daily intake.
Other nuts offer B6: Walnuts, hazelnuts, and cashews are other nut options that contribute to your vitamin B6 intake, albeit in smaller quantities than pistachios.

Pistachios: The Reigning Champion of Nuts for Vitamin B6

Pistachios, the vibrant green nuts, stand out as the top source of vitamin B6 among all nuts. This makes them an excellent and tasty addition to any diet focused on nutritional health. Vitamin B6 plays a critical role in over 100 enzyme reactions in the body, influencing processes from metabolism to immune function.

A 100-gram serving of raw pistachios contains approximately 1.7 mg of vitamin B6, which is more than the entire Recommended Daily Allowance (RDA) for most adults. This makes incorporating pistachios into your daily snacks a simple and effective way to boost your intake of this vital nutrient. Beyond just vitamin B6, these nuts offer a host of other health benefits, including being rich in antioxidants, fiber, and healthy fats.

Why Vitamin B6 is So Important

Vitamin B6, or pyridoxine, is a water-soluble vitamin that is essential for maintaining overall health. It contributes to several key physiological processes:

Brain Health: It helps in the creation of neurotransmitters that regulate emotions, including serotonin, dopamine, and norepinephrine, which can positively impact mood and reduce depression and anxiety.
Hemoglobin Production: B6 is necessary for the formation of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. A deficiency can lead to a type of anemia.
Immune Function: It helps the body produce antibodies and immune cells, which are crucial for fighting infections.
Metabolism: The vitamin aids in the metabolism of proteins, fats, and carbohydrates, converting food into energy.
Heart Health: By helping to decrease elevated levels of the amino acid homocysteine, vitamin B6 can help reduce the risk of heart disease.

Comparing Nuts for Vitamin B6 Content

While pistachios lead the pack, other nuts also contain varying amounts of vitamin B6. Here is a comparison based on approximate milligrams of vitamin B6 per 100-gram serving:


Nut Type	Approximate Vitamin B6 Content (mg)	Notes
Pistachios (Raw)	1.70	The clear leader in vitamin B6 content.
Walnuts	0.54	A good source, also known for high omega-3 content.
Hazelnuts	0.56	Provides a modest amount of B6, along with vitamin E.
Peanuts	0.35	A decent source, though technically a legume.
Cashew Nuts	0.42	Also offers minerals like magnesium and iron.
Almonds	0.14	Higher in vitamin E but significantly lower in B6.
Brazil Nuts	0.10	Excellent source of selenium, but low in B6.

How to Increase Your Vitamin B6 Intake

Incorporating more nuts into your diet is a delicious and easy way to boost your vitamin B6 levels. Here are some simple suggestions:

Snack on Raw Pistachios: Keep a container of pistachios at your desk or in your bag for a healthy and convenient snack. Opt for raw over roasted to get the most nutrients.
Add Nuts to Meals: Sprinkle crushed pistachios or other nuts over salads, yogurt, or oatmeal for added texture and nutrients.
Use Nut Butter: Choose a nut butter made from high-B6 nuts like pistachios or cashews for your toast or smoothies.
Bake with Nuts: Add chopped nuts to muffins, breads, or cookies for a nutritional boost.
Blend into Smoothies: A handful of nuts can add a creamy texture and a dose of vitamins to your morning smoothie.

Beyond Nuts: Other Rich Sources of Vitamin B6

While pistachios are the nut richest in vitamin B6, a well-rounded diet should include a variety of sources. Other excellent food options include:

Fish (tuna, salmon)
Poultry (chicken, turkey)
Chickpeas
Potatoes
Bananas
Fortified cereals
Beef liver
Tofu

By combining these different foods, you can ensure a consistent and adequate intake of vitamin B6. Remember, since it is a water-soluble vitamin, your body doesn't store it, so regular consumption is key to maintaining healthy levels.

Conclusion

For those seeking to maximize their vitamin B6 intake from nuts, pistachios are the clear winner, offering a substantial amount of this essential nutrient in each serving. However, a variety of nuts and other foods can contribute to a healthy and balanced diet that supports brain health, metabolism, and immune function. By diversifying your food choices and being mindful of your intake, you can harness the powerful health benefits of vitamin B6. For further nutritional guidance and recommendations, it is always best to consult with a healthcare professional or a registered dietitian.

Optional Outbound Link Example: For more detailed information on vitamin B6, its functions, and dietary reference intakes, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

While raw pistachios contain the highest level of vitamin B6, dry roasted versions still retain a good amount. However, some heat processing can slightly reduce the vitamin content, so raw is often preferred for maximum nutrition.

The Recommended Dietary Allowance (RDA) for vitamin B6 varies by age and sex. For adults aged 19-50, the RDA is 1.3 mg per day.

It is nearly impossible to consume a toxic amount of vitamin B6 from food sources alone. Excessive intake, which can cause nerve damage, is only a risk with high-dose supplements taken over a long period.

Excellent non-nut sources of vitamin B6 include fish (especially tuna and salmon), beef liver, chickpeas, poultry, potatoes, and bananas.

Symptoms of a deficiency can include anemia, skin conditions like rashes and cracked lips, depression, confusion, and a weakened immune system.

Vitamin B6 is a water-soluble vitamin that is sensitive to heat. High-heat cooking or prolonged water exposure can reduce its potency, but moderate roasting, as is common with nuts, generally causes minimal loss.

Yes, nearly all nuts and seeds contain some amount of vitamin B6, along with a wide range of other vitamins and minerals. The concentration, however, varies significantly between different types.