Vitamin B6 plays a key role in brain function, mood regulation, and converting food into energy. Without enough of it, you might feel tired, foggy, or run down.
This list covers 96 options across meat, fish, vegetables, grains, and more. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Poultry & Meat
Poultry and meat pack serious vitamin B6 alongside their protein content, making them some of the most concentrated sources available. Chicken breast and turkey lead the pack, but beef and pork offer solid amounts too.
Chicken Breast
~0.9 mg vitamin B6 (approximately 53% DV)
Grill it with herbs, slice it over salads, or cube it for stir-fries and pasta dishes.
Turkey Breast
~0.8 mg vitamin B6 (approximately 47% DV)
Roast a whole breast for meal prep, or use deli slices for quick sandwiches and wraps.
Chicken Thigh
~0.5 mg vitamin B6 (approximately 29% DV)
Braise them in tomato sauce, throw them on the grill, or brown them for hearty soups.
Ground Turkey
~0.6 mg vitamin B6 (approximately 35% DV)
Swap it into taco filling, meatballs, or burgers for a leaner option that still delivers.
Pork Chop
~0.6 mg vitamin B6 (approximately 35% DV)
Pan-sear with apples and onions, bread and bake them, or marinate for the grill.
Beef Steak
~0.6 mg vitamin B6 (approximately 35% DV)
Season simply and grill to preferred doneness, or slice thin for fajitas and grain bowls.
Ground Beef
~0.4 mg vitamin B6 (approximately 24% DV)
Brown it for tacos, shape into meatballs, or simmer into a rich Bolognese sauce.
Pork Tenderloin
~0.7 mg vitamin B6 (approximately 41% DV)
Roast it whole with garlic and rosemary, or slice into medallions for quick weeknight dinners.
Duck Breast
~0.6 mg vitamin B6 (approximately 35% DV)
Score the skin and pan-sear until crispy, then slice and serve over greens or wild rice.
Lamb Chop
~0.4 mg vitamin B6 (approximately 24% DV)
Marinate in garlic and mint, then grill or broil for a flavorful main dish.
Beef Liver
~1.0 mg vitamin B6 (approximately 59% DV)
Sauté with onions for a classic preparation, or grind into pâté for spreading on crackers.
Ground Chicken
~0.5 mg vitamin B6 (approximately 29% DV)
Form into burgers, add to lettuce wraps, or use as a base for Asian-style meatballs.
Venison
~0.6 mg vitamin B6 (approximately 35% DV)
Sear steaks quickly to avoid toughness, or slow-cook tougher cuts into stews and chilis.
Turkey Thigh
~0.4 mg vitamin B6 (approximately 24% DV)
Braise until tender for pulled turkey, or roast alongside root vegetables for dinner.
Chicken Liver
~0.9 mg vitamin B6 (approximately 53% DV)
Sauté with butter and herbs for a nutrient-dense addition to rice or toast.
Fish & Seafood
Fish and seafood deliver impressive amounts of vitamin B6 along with brain-boosting omega-3s and high-quality protein. Many varieties offer more than 50% of the daily value in a typical portion, making them standout choices for meeting B6 needs.
Tuna
~1.2 mg vitamin B6 (approx. 71% DV)
Grill fresh steaks with lemon and herbs, or mix canned tuna into pasta salads and sandwich spreads for quick lunches.
Salmon
~0.9 mg vitamin B6 (approx. 53% DV)
Bake fillets with garlic butter, toss flaked cooked salmon into grain bowls, or cure thin slices for homemade gravlax.
Halibut
~0.6 mg vitamin B6 (approx. 35% DV)
Pan-sear this mild white fish and top with mango salsa, or roast it alongside asparagus and cherry tomatoes.
Cod
~0.4 mg vitamin B6 (approx. 24% DV)
Bread and bake for fish tacos, poach in white wine with herbs, or add chunks to seafood chowder.
Snapper
~0.5 mg vitamin B6 (approx. 29% DV)
Grill whole fish stuffed with citrus and fennel, or steam fillets with ginger and scallions for a light meal.
Swordfish
~0.9 mg vitamin B6 (approx. 53% DV)
Marinate steaks in olive oil and oregano before grilling, or cube and thread onto skewers with vegetables.
Trout
~0.4 mg vitamin B6 (approx. 24% DV)
Pan-fry whole rainbow trout with browned butter and almonds, or stuff with fresh herbs before baking.
Mackerel
~0.5 mg vitamin B6 (approx. 29% DV)
Broil with a miso glaze, smoke for breakfast spreads, or grill and serve over Japanese-style rice bowls.
Shrimp
~0.2 mg vitamin B6 (approx. 12% DV)
Sauté with garlic for pasta dishes, skewer and grill for kebabs, or poach and chill for cocktail platters.
Anchovies
~0.2 mg vitamin B6 (approx. 12% DV)
Melt into pasta sauces for depth, mash into Caesar dressing, or layer onto pizza with capers and olives.
Mahi-Mahi
~0.6 mg vitamin B6 (approx. 35% DV)
Blacken with Cajun spices for tacos, grill with pineapple salsa, or cut into chunks for ceviche.
Sardines
~0.2 mg vitamin B6 (approx. 12% DV)
Mash canned sardines onto toast with avocado, toss into tomato pasta, or grill fresh ones with lemon wedges.
Starchy Vegetables
Starchy vegetables pack surprising amounts of vitamin B6 along with their filling carbohydrates and fiber. They’re budget-friendly staples that store well and work across countless cooking methods.
Potatoes
~0.5 mg vitamin B6 (approx. 29% DV)
Bake, mash, roast, or toss into soups for an easy B6 boost that pairs with practically any protein.
Sweet Potatoes
~0.3 mg vitamin B6 (approx. 18% DV)
Roast until caramelized, blend into soups, or slice and air-fry for a naturally sweet side dish.
Russet Potatoes
~0.5 mg vitamin B6 (approx. 29% DV)
The high starch content makes these ideal for fluffy baked potatoes or crispy oven fries.
Red Potatoes
~0.4 mg vitamin B6 (approx. 24% DV)
Leave the skin on for extra nutrients and texture when roasting or adding to potato salad.
Yukon Gold Potatoes
~0.4 mg vitamin B6 (approx. 24% DV)
Their buttery texture works beautifully in mashed potatoes without needing excessive butter or cream.
Yams
~0.3 mg vitamin B6 (approx. 18% DV)
Cube and roast with olive oil and spices, or steam and mash for a naturally sweet alternative to regular potatoes.
Purple Potatoes
~0.4 mg vitamin B6 (approx. 24% DV)
The striking color holds up through cooking and adds visual interest to any plate.
Cassava
~0.3 mg vitamin B6 (approx. 18% DV)
Boil until tender and use like potatoes, or try the flour as a grain-free baking alternative.
Taro Root
~0.3 mg vitamin B6 (approx. 18% DV)
Steam or boil this starchy root and mash it, or add cubes to stews and curries.
Parsnips
~0.2 mg vitamin B6 (approx. 12% DV)
Roast alongside carrots for a sweet, caramelized side, or puree into creamy soups.
Plantains
~0.4 mg vitamin B6 (approx. 24% DV)
Slice and fry when green for savory chips, or cook when ripe for a sweeter side dish.
Winter Squash
~0.2 mg vitamin B6 (approx. 12% DV)
Roast halves face-down until tender, then scoop out the flesh for mashing or pureeing.
Acorn Squash
~0.2 mg vitamin B6 (approx. 12% DV)
Cut in half, remove seeds, and roast with a drizzle of maple syrup for an easy side dish.
Fruits
Fruits aren’t nutritional powerhouses for B6 compared to animal proteins, but several varieties contribute meaningful amounts to daily intake. They’re particularly useful for adding B6 through snacks and desserts rather than relying solely on main meals.
Bananas
~0.4 mg vitamin B6 (approx. 24% DV)
Toss sliced bananas into oatmeal, blend into smoothies, or freeze for a creamy ice cream alternative.
Avocados
~0.4 mg vitamin B6 (approx. 24% DV)
Mash onto toast, cube into salads, or blend into creamy pasta sauces and salad dressings.
Prunes
~0.3 mg vitamin B6 (approx. 18% DV)
Chop into breakfast cereals, bake into muffins, or simmer with braised meats for depth.
Watermelon
~0.3 mg vitamin B6 (approx. 18% DV)
Cube for fruit salads, blend into refreshing drinks, or grill slices for a smoky-sweet side dish.
Cantaloupe
~0.1 mg vitamin B6 (approx. 6% DV)
Dice into breakfast bowls, wrap with prosciutto for appetizers, or freeze into sorbet.
Oranges
~0.1 mg vitamin B6 (approx. 6% DV)
Segment into salads, squeeze fresh for juice, or zest the peel into baked goods for brightness.
Mangoes
~0.1 mg vitamin B6 (approx. 6% DV)
Dice into salsas, blend into lassis, or freeze chunks for tropical smoothie additions.
Pineapple
~0.1 mg vitamin B6 (approx. 6% DV)
Grill rings for burgers, add chunks to stir-fries, or blend into marinades for tenderizing meat.
Apricots
~0.1 mg vitamin B6 (approx. 6% DV)
Halve and roast with honey, chop into grain salads, or simmer into compotes for yogurt toppings.
Grapes
~0.1 mg vitamin B6 (approx. 6% DV)
Freeze for snackable ice pops, roast with vegetables, or toss into chicken salad for sweetness.
Pomegranate
~0.1 mg vitamin B6 (approx. 6% DV)
Sprinkle arils over hummus, stir into grain bowls, or muddle into cocktails and mocktails.
Nuts & Seeds
Nuts and seeds pack impressive amounts of vitamin B6 into small, portable packages. They work as grab-and-go snacks or crunchy additions to meals, making it easy to boost B6 intake throughout the day.
Pistachios
~0.5 mg vitamin B6 per ounce (approx. 29% DV)
Toss shelled pistachios into salads, blend into pesto, or keep a bowl nearby for snacking during the day.
Sunflower Seeds
~0.4 mg vitamin B6 per ounce (approx. 24% DV)
Sprinkle over yogurt or oatmeal, stir into muffin batter, or add to homemade granola for extra crunch.
Hazelnuts
~0.2 mg vitamin B6 per ounce (approx. 12% DV)
Chop and fold into cookie dough, grind into hazelnut butter, or roast and toss with dark chocolate chips.
Cashews
~0.1 mg vitamin B6 per ounce (approx. 6% DV)
Blend soaked cashews into creamy pasta sauces, throw into stir-fries, or roast with curry spices for a savory snack.
Sesame Seeds
~0.4 mg vitamin B6 per ounce (approx. 24% DV)
Toast and sprinkle over noodles or vegetables, mix into breadcrumb coatings, or blend into tahini for dips and dressings.
Flaxseeds
~0.1 mg vitamin B6 per ounce (approx. 6% DV)
Grind fresh and stir into smoothies, mix into pancake batter, or sprinkle over cereal for a nutritional boost.
Walnuts
~0.2 mg vitamin B6 per ounce (approx. 12% DV)
Chop into banana bread, scatter over roasted vegetables, or add to cheese boards for texture contrast.
Almonds
~0.04 mg vitamin B6 per ounce (approx. 2% DV)
Slice and toast for salad toppings, blend into almond butter, or chop coarsely for coating fish or chicken.
Pumpkin Seeds
~0.04 mg vitamin B6 per ounce (approx. 2% DV)
Roast with sea salt for snacking, blend into pesto, or sprinkle over soups and grain bowls.
Hemp Seeds
~0.2 mg vitamin B6 per ounce (approx. 12% DV)
Stir into overnight oats, blend into smoothies, or sprinkle over avocado toast for a nutty finish.
Pecans
~0.06 mg vitamin B6 per ounce (approx. 4% DV)
Toast and chop for topping sweet potatoes, fold into brownies, or candy with maple syrup for dessert garnishes.
Pine Nuts
~0.03 mg vitamin B6 per ounce (approx. 2% DV)
Toast lightly and toss into pasta dishes, blend into classic pesto, or scatter over roasted Brussels sprouts.
Legumes & Beans
Legumes and beans pack a serious vitamin B6 punch while delivering protein and fiber in one budget-friendly package. They’re pantry staples that work in everything from quick weeknight dinners to meal-prepped lunches.
Chickpeas
~0.5 mg vitamin B6 per cup (approx. 29% DV)
Toss them into salads, roast with spices for a crunchy snack, or blend into hummus for an easy dip.
Lima Beans
~0.3 mg vitamin B6 per cup (approx. 18% DV)
Add them to soups and stews where they’ll absorb surrounding flavors, or serve as a simple buttered side dish.
Black Beans
~0.1 mg vitamin B6 per cup (approx. 6% DV)
Layer them in burritos, mix into grain bowls, or mash for vegetarian burger patties that hold together well.
Kidney Beans
~0.2 mg vitamin B6 per cup (approx. 12% DV)
Simmer them in chili, add to rice dishes, or toss with pasta for a protein boost that stretches the meal.
Navy Beans
~0.3 mg vitamin B6 per cup (approx. 18% DV)
Use them as the base for classic baked beans, blend into creamy soups, or mash onto toast with olive oil.
Pinto Beans
~0.2 mg vitamin B6 per cup (approx. 12% DV)
Mash them for refried beans, add to tacos, or simmer with aromatics for a satisfying side that pairs with rice.
Lentils
~0.4 mg vitamin B6 per cup (approx. 24% DV)
Cook them into dal, fold into veggie burgers, or simmer with broth and vegetables for a quick soup base.
Split Peas
~0.1 mg vitamin B6 per cup (approx. 6% DV)
Make traditional split pea soup, cook them down into a thick puree, or add to vegetable stews for extra heartiness.
Black-Eyed Peas
~0.1 mg vitamin B6 per cup (approx. 6% DV)
Serve them Southern-style with greens, toss into salads with vinaigrette, or simmer with tomatoes and spices.
Edamame
~0.1 mg vitamin B6 per cup (approx. 6% DV)
Steam and sprinkle with sea salt for snacking, stir into fried rice, or blend into a bright green hummus alternative.
Whole Grains & Fortified Cereals
Whole grains and fortified breakfast cereals pack impressive amounts of vitamin B6, with many fortified options delivering a full day’s worth in a single bowl. These pantry staples make it easy to boost B6 intake at breakfast or in side dishes throughout the day.
Fortified Bran Flakes
~2.0 mg vitamin B6 (approx. 118% DV)
Pour into a bowl with milk for breakfast, or crush and use as a crunchy topping for yogurt parfaits.
Fortified Corn Flakes
~2.0 mg vitamin B6 (approx. 118% DV)
Serve with sliced fruit for a quick breakfast, or mix into trail mix for added crunch.
Fortified Oat Cereal
~2.0 mg vitamin B6 (approx. 118% DV)
Enjoy as a hot or cold breakfast, or blend into smoothies for extra nutrients and texture.
Brown Rice
~0.5 mg vitamin B6 (approx. 29% DV)
Use as a base for stir-fries, grain bowls, or stuff into peppers for a hearty meal.
Bulgur Wheat
~0.3 mg vitamin B6 (approx. 18% DV)
Toss into salads like tabbouleh, or cook as a pilaf with vegetables and herbs.
Quinoa
~0.2 mg vitamin B6 (approx. 12% DV)
Mix into breakfast porridge, add to soups, or serve as a protein-rich side dish.
Wild Rice
~0.2 mg vitamin B6 (approx. 12% DV)
Combine with mushrooms and onions for a savory side, or fold into stuffing recipes.
Buckwheat
~0.2 mg vitamin B6 (approx. 12% DV)
Cook into porridge for breakfast, or use buckwheat flour in pancakes and baked goods.
Millet
~0.2 mg vitamin B6 (approx. 12% DV)
Toast before cooking for a nutty flavor, then serve as a side dish or breakfast grain.
Wheat Bran
~0.4 mg vitamin B6 (approx. 24% DV)
Sprinkle over oatmeal or yogurt, or add to muffin and bread batters for extra fiber and nutrients.
Snacks & Treats
Snacking doesn’t have to mean sacrificing nutrition. These portable options deliver solid vitamin B6 while satisfying hunger between meals.
Trail Mix with Dried Fruit
~0.4-0.6 mg vitamin B6 per serving (approx. 24-35% DV)
Look for mixes heavy on dried bananas, apricots, and nuts for the best B6 boost.
Hummus
~0.1 mg vitamin B6 per serving (approx. 6% DV)
Pair with vegetables or whole-grain crackers for an easy snack that adds up when eaten regularly.
Roasted Chickpeas
~0.5 mg vitamin B6 per serving (approx. 29% DV)
Season with spices and bake until crunchy for a shelf-stable snack that travels well.
Dark Chocolate
~0.05-0.1 mg vitamin B6 per square (approx. 3-6% DV)
Choose varieties with 70% cacao or higher for a modest B6 contribution along with antioxidants.
Dried Apricots
~0.2 mg vitamin B6 per serving (approx. 12% DV)
Keep a bag handy for a naturally sweet option that’s chewy and satisfying.
Popcorn with Nutritional Yeast
~1.0 mg vitamin B6 when fortified with nutritional yeast (approx. 59% DV)
Sprinkle nutritional yeast generously over air-popped popcorn for a savory, cheesy-tasting boost.
Energy Balls with Dates and Seeds
~0.2-0.3 mg vitamin B6 per ball (approx. 12-18% DV)
Make batches with dates, oats, and leftover nuts for a no-bake option that keeps in the fridge.
Roasted Seaweed Snacks
~0.05 mg vitamin B6 per package (approx. 3% DV)
These crispy sheets add up quickly when eaten as a light snack throughout the day.
Peanut Butter
~0.2 mg vitamin B6 per serving (approx. 12% DV)
Spread on apple slices, celery, or whole-grain toast for a protein-rich mini-meal.
Dried Mango
~0.3 mg vitamin B6 per serving (approx. 18% DV)
Choose unsweetened varieties when possible to avoid added sugars while still getting tropical flavor.
Granola with Seeds
~0.1-0.2 mg vitamin B6 per serving (approx. 6-12% DV)
Check labels for brands that include various seeds and aren’t loaded with excess sugar.
Cheese and Whole-Grain Crackers
~0.1 mg vitamin B6 per serving (approx. 6% DV)
The crackers contribute more B6 than the cheese, so pair them together for balanced nutrition.
Dried Figs
~0.1 mg vitamin B6 per serving (approx. 6% DV)
Eat them plain or stuff with a small amount of nut butter for a more filling snack.
FAQs
Chickpeas are among the highest sources, providing about 1.1 mg of vitamin B6 per cup when cooked. Other top sources include chicken breast, tuna, salmon, and fortified breakfast cereals, which can contain up to 100% of the daily value per serving.
Adults need 1.3 to 1.7 mg of vitamin B6 daily, depending on age and sex. Pregnant and breastfeeding women require slightly more, at 1.9 to 2.0 mg per day.
It's extremely unlikely to get too much vitamin B6 from food alone. Toxicity typically only occurs from high-dose supplements exceeding 100 mg per day over long periods, which can cause nerve damage.
Common symptoms include skin rashes, cracked lips, a swollen tongue, and mood changes like depression or confusion. Severe deficiency can also cause weakened immunity and anemia.
Cooking can reduce vitamin B6 content, particularly when foods are boiled, as the vitamin can leach into cooking water. Steaming, baking, or roasting helps preserve more of the vitamin compared to boiling.
Yes, bananas provide a decent amount of vitamin B6, with one medium banana containing about 0.4 mg, or roughly 25% of the daily requirement. They're a convenient and portable option for boosting B6 intake.
Most vegetarians and vegans can easily meet their B6 needs through plant foods like chickpeas, potatoes, bananas, fortified cereals, and whole grains. A varied plant-based diet typically provides adequate amounts without supplementation.
Vitamin B6 helps with protein metabolism and brain function, while B12 is essential for red blood cell formation and nervous system health. B6 is found in many plant and animal foods, whereas B12 is naturally present only in animal products and fortified foods.