Skip to main content

Good Food Sources of Vitamin B6

Here's Why:

Vitamin B6 image Vitamin B6 is involved in many functions in the body. It helps your immune system and nervous system, and it aids in the metabolism of essential nutrients. It is also found in many foods and will be easy to fit in your diet if you need to increase your intake.

Here's How:

FoodServing size Vitamin B6 content (mg)
Fortified breakfast cereal¾ cup0.5 (check Nutrition Facts label)
Bulgur, cooked1 cup0.2
Potatoes, boiled1 cup0.4
Banana1 medium0.4
Chicken breast, skinless, roasted3 ounces0.5
Garbanzo beans (chickpeas)1 cup1.1
Beef liver, pan fried3 ounces0.9
Turkey, roasted3 ounces0.4
Salmon, sockeye, cooked 3 ounces0.6
Tuna, yellowfin3 ounces0.9
White rice, cooked1 cup0.1
Squash, winter, baked½ cup0.2
Ground beef, patty, 85% lean0.30.3
Waffles, plain, toasted1 waffle0.3
Cottage cheese, 1% low-fat1 cup0.2
Nuts, mixed, dry-roasted1 ounce0.1
Raisins, seedless½ cup0.1
Spinach, frozen, boiled½ cup0.1
Watermelon, raw1 cup0.1
Spaghetti sauce1 cup0.4
  • Sprinkle garbanzo beans on a salad.
  • In the morning, opt for a fortified breakfast cereal.
  • Slice a banana into your oatmeal, cereal, or yogurt.
  • Have fish for dinner a few times a week.
  • Choose brown rice instead of white. Mix lentils with the rice.
  • For a different sandwich, try peanut butter and banana.
  • If you take a vitamin supplement, make sure it contains vitamin B6—but no more than 100% of the RDA. Also, talk to your doctor before starting a new supplement.
  • Eat Right—Academy of Nutrition and Dietetics

  • US Department of Agriculture

  • Dietitians of Canada

  • Health Canada

  • Vitamin B6. EBSCO Natural and Alternative Treatments website. Available at: Updated September 18, 2014. Accessed December 14, 2015.

  • Pyridoxine. EBSCO DynaMed website. Available at: Updated December 8, 2015. Accessed December 14, 2015.

  • Vitamin B6. Office of Dietary Supplements website. Available at: Updated September 15, 2011. Accessed December 14, 2015.

  • Vitamin B6. Oregon State University Linus Pauling Institute website. Available at: Updated June 2014. Accessed December 14, 2015.

The health information in this Health Library is provided by a third party. TriStar Health does not in any way create the content of this information. It is provided solely for informational purposes. It does not constitute medical advice and is not intended to be a substitute for proper medical care provided by a physician. Always consult with your doctor for appropriate examinations, treatment, testing, and care recommendations. Do not rely on information on this site as a tool for self-diagnosis. If you have a medical emergency, call 911.