Foods high in vitamin B6 (per serving)

100 whole foods ranked by vitamin B6 per common serving, from USDA FoodData Central. Garlic, raw leads with 1.68 mg per 1 cup (99% of the Daily Value), followed by Chickpeas (garbanzo beans, bengal gram) (1.14 mg) and Chicken, broiler or fryers (0.98 mg).

Vitamin B6 is involved in amino acid metabolism, red blood cell formation and immune function. The Daily Value is 1.7 mg. Fish, poultry, potatoes, bananas, chickpeas and fortified cereals are the main sources.

Top 10 at a glance

Top 10 foods highest in vitamin B6

Garlic, raw1 cup (136 g) · 203 kcal1.68 mg99% DV
Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium)1 cup (240 g) · 211 kcal1.14 mg67% DV
Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled)3 oz (85 g) · 128 kcal0.98 mg58% DV
Fish, tuna (yellowfin, fresh, cooked, dry heat)3 oz (85 g) · 110 kcal0.88 mg52% DV
Beef, variety meats and by-products (liver, cooked, pan-fried)3 oz (85 g) · 149 kcal0.87 mg51% DV
Fish, salmon (Atlantic, wild, cooked, dry heat)3 oz (85 g) · 155 kcal0.8 mg47% DV
Beef, round (top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled)3 oz (85 g) · 141 kcal0.76 mg44% DV
Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal0.75 mg44% DV
Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled)3 oz (85 g) · 179 kcal0.74 mg43% DV
Potatoes, russet (flesh and skin, raw)1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) · 168 kcal0.73 mg43% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1.7 mg.

#	Food	Group	Serving	Vitamin B6 (mg)	% Daily Value	Per 100 g	kcal
1	Garlic, raw	Vegetables	1 cup (136 g)	1.68	99%	1.24	203
2	Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium)	Legumes	1 cup (240 g)	1.14	67%	0.47	211
3	Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.98	58%	1.16	128
4	Fish, tuna (yellowfin, fresh, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.88	52%	1.04	110
5	Beef, variety meats and by-products (liver, cooked, pan-fried)	Meat and poultry	3 oz (85 g)	0.87	51%	1.03	149
6	Fish, salmon (Atlantic, wild, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.8	47%	0.94	155
7	Beef, round (top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.76	44%	0.89	141
8	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	0.75	44%	0.88	161
9	Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.74	43%	0.87	179
10	Potatoes, russet (flesh and skin, raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.73	43%	0.34	168
11	Turkey, retail parts (breast, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.71	42%	0.83	116
12	Potatoes, microwaved (cooked in skin, flesh and skin, without salt)	Vegetables	1 potato (2-3/4" dia by 4-3/4" long) (202 g)	0.69	41%	0.34	212
13	Turkey, whole (wing, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.69	40%	0.81	125
14	Pork, fresh (loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted)	Meat and poultry	3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) (85 g)	0.67	39%	0.79	173
15	Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.66	39%	0.77	156
16	Beef, short loin (t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled)	Meat and poultry	3 oz (85 g)	0.64	38%	0.76	180
17	Game meat, deer (loin, separable lean only, 1" steak, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.64	38%	0.76	128
18	Pheasant, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.64	38%	0.75	203
19	Potatoes, flesh and skin (raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.64	37%	0.3	164
20	Turkey, back (from whole bird, meat only, with added solution, roasted)	Meat and poultry	3 oz (85 g)	0.59	35%	0.7	108
21	Beef, rib (small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.58	34%	0.68	160
22	Beef, top sirloin (steak, separable lean only, trimmed to 0" fat, select, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.58	34%	0.68	150
23	Game meat, bison (top round, separable lean only, 1" steak, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.56	33%	0.66	148
24	Turkey, whole (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.55	32%	0.64	135
25	Peppers, sweet (yellow, raw)	Vegetables	1 pepper, large (3-3/4" long, 3" dia) (186 g)	0.54	32%	0.29	50
26	Sweet potato, cooked (boiled, without skin)	Vegetables	1 cup, mashed (328 g)	0.54	32%	0.17	249
27	Turkey, Ground (cooked)	Meat and poultry	3 oz (85 g)	0.54	32%	0.63	173
28	Fish, halibut (Atlantic and Pacific, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.54	32%	0.63	94
29	Peppers, serrano (raw)	Vegetables	1 cup, chopped (105 g)	0.53	31%	0.51	34
30	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.53	31%	0.62	193
31	Fish, swordfish (cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.52	31%	0.61	146
32	Avocados, raw (all commercial varieties)	Fruits	1 avocado, NS as to Florida or California (201 g)	0.52	30%	0.26	322
33	Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.51	30%	0.59	132
34	Chicken, broilers or fryers (wing, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.5	30%	0.59	173
35	Dove, cooked	Meat and poultry	3 oz (85 g)	0.48	28%	0.57	181
36	Nuts, pistachio nuts (raw)	Nuts and seeds	1 oz (49 kernels) (28 g)	0.48	28%	1.7	159
37	Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.46	27%	0.54	138
38	Chicken, ground (crumbles, cooked, pan-browned)	Meat and poultry	3 oz crumbled (85 g)	0.46	27%	0.54	161
39	Brussels sprouts, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (155 g)	0.45	26%	0.29	65
40	Pepper, banana (raw)	Vegetables	1 cup (124 g)	0.44	26%	0.36	33
41	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.44	26%	0.24	41
42	Fish, mackerel (king, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.43	26%	0.51	114
43	Potatoes, white (flesh and skin, raw)	Vegetables	1 medium (2+-1/4" to 3-1/4" dia.) (213 g)	0.43	25%	0.2	147
44	Veal, ground (cooked, pan-fried)	Meat and poultry	3 oz (85 g)	0.43	25%	0.51	183
45	Onions, sweet (raw)	Vegetables	1 onion (331 g)	0.43	25%	0.13	106
46	New Zealand spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (180 g)	0.43	25%	0.24	22
47	Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	0.42	25%	0.49	133
48	Game meat, elk (tenderloin, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.41	24%	0.48	138
49	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	0.4	24%	0.23	296
50	Mangos, raw	Fruits	1 fruit without refuse (336 g)	0.4	24%	0.12	202
51	Chicken, broilers or fryers (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.4	24%	0.47	162
52	Goose, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.4	24%	0.47	202
53	Fish, mahimahi (cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.39	23%	0.46	93
54	Chicken, broilers or fryers (thigh, meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.39	23%	0.46	152
55	Beans, pinto (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	0.39	23%	0.23	245
56	Seeds, sunflower seed kernels (dried)	Nuts and seeds	1 oz (28 g)	0.38	22%	1.34	166
57	Peppers, jalapeno (raw)	Vegetables	1 cup, sliced (90 g)	0.38	22%	0.42	26
58	Chicken, broilers or fryers (dark meat, thigh, meat only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.37	22%	0.44	150
59	Corn, sweet (white, frozen, kernels on cob, cooked, boiled, drained, without salt)	Vegetables	1 cup kernels (165 g)	0.37	22%	0.22	155
60	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	0.37	22%	0.43	217
61	Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.36	22%	0.43	134
62	Bamboo shoots, raw	Vegetables	1 cup (1/2" slices) (151 g)	0.36	21%	0.24	41
63	Potatoes, red (flesh and skin, raw)	Vegetables	1 potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.36	21%	0.17	149
64	Broccoli, cooked (boiled, drained, without salt)	Vegetables	1 stalk, medium (7-1/2" - 8" long) (180 g)	0.36	21%	0.2	63
65	Tempeh	Legumes	1 cup (166 g)	0.36	21%	0.21	319
66	Lentils, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (198 g)	0.35	21%	0.18	230
67	Peas, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.35	20%	0.22	134
68	Bison, ground (grass-fed, cooked)	Meat and poultry	3 oz (85 g)	0.34	20%	0.4	152
69	Lima beans, immature seeds (cooked, boiled, drained, without salt)	Vegetables	1 cup (170 g)	0.33	19%	0.19	209
70	Arrowroot, raw	Vegetables	1 cup, sliced (120 g)	0.32	19%	0.27	78
71	Peas, mature seeds (sprouted, raw)	Vegetables	1 cup (120 g)	0.32	19%	0.27	149
72	Corn pudding, home prepared	Vegetables	1 cup (250 g)	0.32	19%	0.13	328
73	Plantains, green (fried)	Fruits	1 cup (118 g)	0.31	18%	0.26	365
74	Sugar-apples, (sweetsop) (raw)	Fruits	1 fruit (2-7/8" dia) (155 g)	0.31	18%	0.2	146
75	Lima beans, large (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (188 g)	0.3	18%	0.16	216
76	Beans, pink (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (169 g)	0.3	17%	0.17	252
77	Rice, brown (medium-grain, cooked)	Grains	1 cup (195 g)	0.29	17%	0.15	218
78	Game meat, rabbit (wild, cooked, stewed)	Meat and poultry	3 oz (85 g)	0.29	17%	0.34	147
79	Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)	Vegetables	1 cup, shredded (170 g)	0.28	17%	0.17	20
80	Salmon, sockeye (canned, total can contents)	Fish and seafood	3 oz (85 g)	0.28	16%	0.33	130
81	Plantains, yellow (raw)	Fruits	1 cup, sliced (148 g)	0.28	16%	0.19	181
82	Peas, edible-podded (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.28	16%	0.17	83
83	Beans, great northern (mature seeds, canned, low sodium)	Legumes	1 cup (262 g)	0.28	16%	0.11	299
84	Melons, casaba (raw)	Fruits	1 cup, cubes (170 g)	0.28	16%	0.16	48
85	Turkey breast, pre-basted (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.27	16%	0.32	107
86	Onions, cooked (boiled, drained, without salt)	Vegetables	1 cup (210 g)	0.27	16%	0.13	92
87	Beans, navy (mature seeds, canned)	Legumes	1 cup (262 g)	0.27	16%	0.1	296
88	Turnip greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (144 g)	0.26	15%	0.18	29
89	Celeriac, raw	Vegetables	1 cup (156 g)	0.26	15%	0.17	66
90	Lamb, New Zealand (imported, rack - fully frenched, separable lean only, cooked, fast roasted)	Meat and poultry	3 oz (85 g)	0.25	14%	0.29	147
91	Bananas, raw	Fruits	1 medium (7" to 7-7/8" long) (118 g)	0.25	14%	0.21	105
92	Squash, summer (all varieties, raw)	Vegetables	1 cup, sliced (113 g)	0.25	14%	0.22	18
93	Teff, cooked	Grains	1 cup (252 g)	0.24	14%	0.1	255
94	Collards, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (190 g)	0.24	14%	0.13	63
95	Squash, winter (hubbard, cooked, boiled, mashed, without salt)	Vegetables	1 cup, mashed (236 g)	0.24	14%	0.1	71
96	Potato puffs, frozen (unprepared)	Vegetables	1 cup (120 g)	0.23	14%	0.19	214
97	Mushrooms, shiitake (cooked, without salt)	Vegetables	1 cup pieces (145 g)	0.23	14%	0.16	81
98	Veal, shank (fore and hind) (separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.23	14%	0.27	150
99	Beans, yellow (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (177 g)	0.23	13%	0.13	255
100	Quinoa, cooked	Grains	1 cup (185 g)	0.23	13%	0.12	222

Vitamin B6 by food group

The best vitamin B6 sources within each group.

Fruits (50)

Avocados, raw (all commercial varieties) · 0.52 mg per 1 avocado, NS as to Florida or California
Mangos, raw · 0.4 mg per 1 fruit without refuse
Plantains, green (fried) · 0.31 mg per 1 cup
Sugar-apples, (sweetsop) (raw) · 0.31 mg per 1 fruit (2-7/8" dia)
Plantains, yellow (raw) · 0.28 mg per 1 cup, sliced
Melons, casaba (raw) · 0.28 mg per 1 cup, cubes

Vegetables (50)

Garlic, raw · 1.68 mg per 1 cup
Potatoes, russet (flesh and skin, raw) · 0.73 mg per 1 Potato medium (2-1/4" to 3-1/4" dia)
Potatoes, microwaved (cooked in skin, flesh and skin, without salt) · 0.69 mg per 1 potato (2-3/4" dia by 4-3/4" long)
Potatoes, flesh and skin (raw) · 0.64 mg per 1 Potato medium (2-1/4" to 3-1/4" dia)
Peppers, sweet (yellow, raw) · 0.54 mg per 1 pepper, large (3-3/4" long, 3" dia)
Sweet potato, cooked (boiled, without skin) · 0.54 mg per 1 cup, mashed

Legumes (36)

Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium) · 1.14 mg per 1 cup
Soybeans, mature cooked (boiled, without salt) · 0.4 mg per 1 cup
Beans, pinto (mature seeds, cooked, boiled, without salt) · 0.39 mg per 1 cup
Tempeh · 0.36 mg per 1 cup
Lentils, mature seeds (cooked, boiled, without salt) · 0.35 mg per 1 cup
Lima beans, large (mature seeds, cooked, boiled, without salt) · 0.3 mg per 1 cup

Nuts and seeds (12)

Nuts, pistachio nuts (raw) · 0.48 mg per 1 oz (49 kernels)
Seeds, sunflower seed kernels (dried) · 0.38 mg per 1 oz
Seeds, sesame seeds (whole, roasted and toasted) · 0.23 mg per 1 oz
Nuts, chestnuts (chinese, dried) · 0.19 mg per 1 oz
Nuts, walnuts (english) · 0.19 mg per 1 oz (14 halves)
Seeds, sunflower seed butter (without salt) · 0.18 mg per 2 tbsp

Grains (17)

Rice, brown (medium-grain, cooked) · 0.29 mg per 1 cup
Teff, cooked · 0.24 mg per 1 cup
Quinoa, cooked · 0.23 mg per 1 cup
Wild rice, cooked · 0.22 mg per 1 cup
Millet, cooked · 0.19 mg per 1 cup
Barley, pearled (cooked) · 0.18 mg per 1 cup

Fish and seafood (14)

Fish, tuna (yellowfin, fresh, cooked, dry heat) · 0.88 mg per 3 oz
Fish, salmon (Atlantic, wild, cooked, dry heat) · 0.8 mg per 3 oz
Fish, halibut (Atlantic and Pacific, cooked, dry heat) · 0.54 mg per 3 oz
Fish, swordfish (cooked, dry heat) · 0.52 mg per 3 oz
Fish, mackerel (king, cooked, dry heat) · 0.43 mg per 3 oz
Fish, mahimahi (cooked, dry heat) · 0.39 mg per 3 oz

Meat and poultry (47)

Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled) · 0.98 mg per 3 oz
Beef, variety meats and by-products (liver, cooked, pan-fried) · 0.87 mg per 3 oz
Beef, round (top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) · 0.76 mg per 3 oz
Turkey, all classes (liver, cooked, simmered) · 0.75 mg per 3 oz
Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) · 0.74 mg per 3 oz
Turkey, retail parts (breast, meat only, cooked, roasted) · 0.71 mg per 3 oz

Dairy and eggs (16)

Milk, whole (3.25% milkfat, with added vitamin D) · 0.15 mg per 1 cup
Yogurt, plain (skim milk) · 0.13 mg per 1 cup (8 fl oz)
Yogurt, Greek (plain, nonfat) · 0.11 mg per 1 container
Milk, buttermilk (fluid, whole) · 0.09 mg per 1 cup
Egg, whole (cooked, omelet) · 0.09 mg per 1 large
Milk, low sodium (fluid) · 0.08 mg per 1 cup

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin B6 is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in vitamin B6?

Among whole foods in the USDA database, Garlic, raw has the most vitamin B6 per serving: 1.68 mg per 1 cup (99% of the Daily Value). Per 100 g it contains 1.24 mg.

Which fruit has the most vitamin B6?

Avocados, raw (all commercial varieties), with 0.52 mg per 1 avocado, NS as to Florida or California (30% of the Daily Value). See the full list of fruits high in vitamin B6 below.

Which vegetable has the most vitamin B6?

Garlic, raw, with 1.68 mg per 1 cup (99% of the Daily Value). See the full list of vegetables high in vitamin B6 below.

How much vitamin B6 do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 1.7 mg of vitamin B6 for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in vitamin B6?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 68 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.