Foods highest in vitamin B6
Vitamin B6 is involved in using protein and in making neurotransmitters and red blood cells.
The food highest in vitamin B6 on Micela is Garlic: 1.2 mg per 100 g.
FDA Daily Value: 1.7 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin B6 per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🧄 Garlic | 1.2 mg | 73 % | 0.04 mg (1 clove) |
| 2 | 🌻 Sunflower | 0.8 mg | 47 % | 0.23 mg (1 oz) |
| 3 | 🐙 Octopus | 0.65 mg | 38 % | 0.55 mg (3 oz) |
| 4 | 🐟 Salmon | 0.65 mg | 38 % | 0.55 mg (3 oz) |
| 5 | 🦃 Turkey | 0.64 mg | 38 % | 0.55 mg (3 oz) |
| 6 | 🥩 Breaded steak (milanesa) | 0.63 mg | 37 % | 1 mg (1 milanesa) |
| 7 | 🦃 Roast turkey | 0.62 mg | 36 % | 0.86 mg (1 serving) |
| 8 | 🍗 Chicken | 0.6 mg | 35 % | 0.52 mg (½ breast, skinless) |
| 9 | 🍘 Rice cracker | 0.55 mg | 33 % | — |
| 10 | 🌰 Walnut | 0.54 mg | 32 % | 0.15 mg (7 walnuts) |
| 11 | 🥩 Beef | 0.53 mg | 31 % | 0.45 mg (3 oz) |
| 12 | 🐖 Pork | 0.52 mg | 30 % | 0.46 mg (1 chop) |
| 13 | 🍖 Grilled steak | 0.48 mg | 28 % | 0.41 mg (3 oz) |
| 14 | 🥜 Peanut | 0.47 mg | 27 % | 0.13 mg (1 oz) |
| 15 | 🌶️ Chili | 0.42 mg | 25 % | 0.06 mg (1 jalapeño) |
| 16 | 🌾 Wheat | 0.41 mg | 24 % | 0.49 mg (1 cup of flour) |
| 17 | 🍖 Roast pork leg | 0.4 mg | 24 % | 0.56 mg (1 serving) |
| 18 | 🍟 French fries | 0.37 mg | 22 % | 0.44 mg (1 medium order) |
| 19 | 🍌 Banana | 0.37 mg | 22 % | 0.55 mg (1 cup, sliced) |
| 20 | 🐠 Tuna | 0.32 mg | 19 % | 0.53 mg (1 can, drained) |
Per serving: the 10 that give the most vitamin B6 in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🥩 Breaded steak (milanesa) | 1 milanesa (162 g) | 1 mg |
| 2 | 🦃 Roast turkey | 1 serving (140 g) | 0.86 mg |
| 3 | 🍛 Curry | 1 plate with rice (382 g) | 0.8 mg |
| 4 | 🍲 Stew | 1 plate with broth (460 g) | 0.74 mg |
| 5 | 🍱 Bento | 1 box (343 g) | 0.69 mg |
| 6 | 🥘 Paella | 1 plate (353 g) | 0.68 mg |
| 7 | 🐟 Ceviche | 1 plate (249 g) | 0.65 mg |
| 8 | 🥔 Potato | 1 medium potato (213 g) | 0.63 mg |
| 9 | 🥡 Chop suey | 1 plate (251 g) | 0.6 mg |
| 10 | 🐟 Basque-style salt cod | 1 serving (300 g) | 0.6 mg |
Highest in vitamin B6 in each family
- 🍎 Fruits: Banana, 0.37 mg per 100 g
- 🥦 Vegetables: Garlic, 1.2 mg per 100 g
- 🌾 Grains, breads & pasta: Rice cracker, 0.55 mg per 100 g
- 🫘 Legumes: Soybean, 0.23 mg per 100 g
- 🥩 Meat & eggs: Turkey, 0.64 mg per 100 g
- 🐟 Fish & seafood: Octopus, 0.65 mg per 100 g
- 🧀 Dairy: Cheese, 0.08 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 0.8 mg per 100 g
- 🌶️ Spices & herbs: Chili, 0.42 mg per 100 g
- ☕ Drinks: Wine, 0.06 mg per 100 g
- 🍰 Sweets & desserts: Cookie, 0.06 mg per 100 g
- 🍽️ World dishes: Breaded steak (milanesa), 0.63 mg per 100 g
Ranking among the 179 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin B6?
Among 179 common foods, garlic: 1.2 mg per 100 g, followed by sunflower (0.8 mg) and octopus (0.65 mg).
Which food gives the most vitamin B6 per serving?
Breaded steak (milanesa): 1 mg in 1 milanesa (162 g).
How much vitamin B6 do you need per day?
The FDA Daily Value is 1.7 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)