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What foods are good sources of vitamin B6?

The highest amount of B6 is found in beef, parsley, many fish (cod, catfish, crab, halibut, herring, mackerel, salmon, sardines, tuna), bananas, avocados, some fortified cereals, whole grains, eggs, chestnuts, peanuts, sunflower seeds, beans (garbanzos, limas, green (French) beans, pin beans, lentils), soybeans, spinach, potatoes, and green peppers.
Vitamin B6 is fairly abundant in the diet and can be found in foods such as meat, poultry, eggs, bananas, fish, fortified cereal grains and cooked spinach.
Your body needs vitamin B6 to break down protein and build red blood cells. It occurs naturally in a variety of foods, including meat, poultry, fish, and some fruits and vegetables.

Here are selected food sources of vitamin B6 from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
  • Banana, 1 medium
  • Garbanzo beans, 1/2 cup
  • Pistachio nuts, 1 ounce
  • Chicken breast , 1/2 breast
  • Ready-to-eat cereal, 25% fortified, 3/4 cup
  • Oatmeal, fortified, 1 serving
  • Pork loin, 3 ounces
  • Roast beef, eye of round, 3 ounces
  • Trout, rainbow, 3 ounces
  • Yellow fin tuna, 3 ounces
  • Spinach, cooked, 1 cup
  • Red peppers, raw, 1/2 cup
  • Sunflower seeds, kernels, dry roasted, 1 ounce
  • Potato, baked, flesh and skin, 1 medium
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Some foods that are rich vitamin B6 include
  • Cereal: Total Raisin Bran (1 cup) 2.0 mg; Kellogg's Special K (1 cup) 1.9 mg
  • Tuna, fresh, cooked (3 ounces) 0.9 mg
  • Potato, baked, with skin (1 medium) 0.6 mg
  • Chickpeas, canned (1/2 cup) 0.5 mg
  • Chicken breast, roasted, no skin (3 ounces) 0.5 mg
  • Banana (1 medium) 0.4 mg
  • Broccoli, boiled (1 cup) 0.3 mg
  • Sunflower seeds (1/4 cup) 0.2 mg
  • Tomato sauce, canned (1/2 cup) 0.1 mg
  • Carrots, raw (1 cup) 0.1 mg
There are many foods that can provide adequate amounts of vitamin B6 if you combine them in your diet. In this video, integrative medicine specialist Tieraona Low Dog, MD, shares her favorite food sources of vitamin B6, like sunflower seeds and tuna.
What foods are good sources of vitamin B6?

Continue Learning about Vitamin B6

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.