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The foods high in vitamin B6 are mostly fish, poultry, organ meats such as beef liver, pork, potatoes and other starchy vegetables, and fruits other than citrus, such as bananas and avocado, according to the NIH Office of Dietary Supplements (ODS). In USDA FoodData Central, a 3-ounce serving of cooked yellowfin tuna has about 0.88 milligrams, roughly 52% of the 1.7 milligram Daily Value. Unlike thiamine, vitamin B6 is not added to enriched flour or rice, though some fortified cereals include it. Below are USDA values per serving, the ODS reference values including the upper limit, why too much B6 is a supplement issue rather than a food issue, and who may run low.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Yellowfin tuna, beef liver, sockeye salmon, pork, poultry and potatoes are among the B6 rich foods in USDA data.
- A medium banana gives about 25% of the Daily Value for vitamin B6, and a medium baked potato with skin about 32%, per USDA.
- Enriched flour and rice do not get B6 added under FDA standards; fortified cereals may, so read the label.
- ODS reports that high B6 intakes from food have not been linked to harm; nerve damage has been linked to long-term high-amount pyridoxine supplements.
- ODS links kidney disease, some autoimmune and bowel conditions, alcohol dependence and some medicines to low B6 status.
Foods high in vitamin B6: USDA values per serving
The table uses USDA FoodData Central SR Legacy entries, converted to common serving sizes. The percent Daily Value (%DV) uses the FDA Daily Value for vitamin B6 shown on Nutrition Facts labels. ODS notes that a food with 20% of the Daily Value or more is considered a high source.
| Food (USDA FDC ID) | Serving | Vitamin B6 | % DV | Calories |
|---|---|---|---|---|
| Yellowfin tuna, cooked (172006) | 3 oz | 0.88 mg | 52% | 110 |
| Beef liver, pan-fried (168627) | 3 oz | 0.87 mg | 51% | 149 |
| Sockeye salmon, cooked (173692) | 3 oz | 0.70 mg | 41% | 133 |
| Pork tenderloin, lean, roasted (168250) | 3 oz | 0.63 mg | 37% | 122 |
| Pork loin chop, lean, broiled (168240) | 3 oz | 0.60 mg | 35% | 153 |
| Atlantic salmon, farmed, cooked (175168) | 3 oz | 0.55 mg | 32% | 175 |
| Turkey, meat only, roasted (171481) | 3 oz | 0.55 mg | 32% | 135 |
| Potato, baked, flesh and skin (170093) | 1 medium | 0.54 mg | 32% | 161 |
| Chicken breast, roasted (171477) | 3 oz | 0.51 mg | 30% | 140 |
| Bluefin tuna, cooked (173707) | 3 oz | 0.45 mg | 26% | 156 |
| Spinach, boiled (168463) | 1 cup | 0.44 mg | 26% | 41 |
| Banana, raw (173944) | 1 medium | 0.43 mg | 25% | 105 |
| Acorn squash, baked (169293) | 1 cup cubes | 0.40 mg | 23% | 115 |
| Avocado, raw (171705) | 1 cup cubes | 0.39 mg | 23% | 240 |
| Lentils, boiled (172421) | 1 cup | 0.35 mg | 21% | 230 |
| Sweet potato, baked in skin (168483) | 1 medium | 0.33 mg | 19% | 103 |
| Trout, farmed, cooked (173718) | 3 oz | 0.33 mg | 19% | 143 |
| Ground beef, 85% lean, broiled (174032) | 3 oz | 0.32 mg | 19% | 212 |
| Pistachios, dry roasted (170185) | 1 oz | 0.32 mg | 19% | 162 |
| Brown rice, long-grain, cooked (169704) | 1 cup | 0.25 mg | 15% | 248 |
| Sunflower seeds, dry roasted (170563) | 1 oz | 0.23 mg | 13% | 165 |
| Chickpeas, boiled (173757) | 1 cup | 0.23 mg | 13% | 269 |
| White rice, enriched, cooked (168878) | 1 cup | 0.15 mg | 9% | 205 |
Animal foods and starchy vegetables dominate the top of the list. ODS also notes a quality difference: much of the natural B6 in fruits, vegetables and grains is in a bound (glycosylated) form that the body absorbs less well, and about 75% of the B6 in a mixed diet is thought to be available to the body. Our guides to chicken breast nutrition, trout and high-protein foods cover the protein side of these foods, and our banana guide and sweet potato guide cover two of the plant sources. If you eat fish often, especially during pregnancy, FDA and EPA publish advice on choosing fish lower in mercury.
A note on database differences
Many vitamin B6 food lists, including the table in the ODS fact sheet, put canned chickpeas at the top, at 1.1 milligrams per cup, or 65% of the Daily Value. The USDA SR Legacy entries we use for every food guide show much less: about 0.23 milligrams in a cup of boiled chickpeas and about 0.29 milligrams in a whole drained can (FDC 173800). The ODS figure comes from a different FoodData Central record, and values can differ between databases, varieties and processing methods. Chickpeas are a good food either way, as our chickpeas guide explains, but read any single number as an estimate.
B6 rich foods by food group
- Fish: yellowfin tuna, salmon, bluefin tuna and trout.
- Organ meats: beef liver is among the richest sources, as ODS notes.
- Poultry and meat: turkey, chicken breast, pork and lean beef.
- Starchy vegetables: potatoes with skin, sweet potatoes and acorn squash.
- Fruits: bananas and avocado; ODS points to fruit other than citrus.
- Legumes, nuts and seeds: lentils, chickpeas, pistachios and sunflower seeds.
- Fortified foods: ODS lists fortified cereals as a main source for US adults, and notes that FDA requires B6 on the label only when it has been added.
Grains behave differently for B6 than for thiamine. The FDA standards for enriched flour (21 CFR 137.165) and enriched rice (21 CFR 137.350) add thiamine, riboflavin, niacin, folic acid and iron, but not vitamin B6. That is why USDA SR Legacy lists the same B6 value for enriched and unenriched white rice. Our sibling guide to foods high in thiamine shows the opposite pattern, and our B12 foods guide covers the vitamin that is hardest to get from plants.
Vitamin B6 RDA, Daily Value and upper limit (reference facts)
These are population reference values from the ODS fact sheet, not personal targets. The Tolerable Upper Intake Level (UL) is the highest daily intake from food and supplements combined that is unlikely to cause harm for most people.
| Group (ODS) | Male RDA | Female RDA | UL (all sources) |
|---|---|---|---|
| Ages 14 to 18 | 1.3 mg | 1.2 mg | 80 mg |
| Ages 19 to 50 | 1.3 mg | 1.3 mg | 100 mg |
| Ages 51 and older | 1.7 mg | 1.5 mg | 100 mg |
| Pregnancy | Not applicable | 1.9 mg | 100 mg (ages 19 and older) |
| Lactation | Not applicable | 2.0 mg | 100 mg (ages 19 and older) |
| FDA Daily Value (labels, ages 4 and older) | 1.7 mg | 1.7 mg | Not applicable |
ODS reports that most Americans meet the RDA, with average intakes of about 1.5 milligrams a day in women and 2 milligrams in men. Even so, a national survey analysis it cites found low blood levels of the active form (PLP) in 24% of people who did not use B6 supplements. ODS also notes that in 2023 the European Food Safety Authority set a much lower adult upper level, 12 milligrams a day, based on reviews of nerve-related effects; the US UL for adults remains 100 milligrams.
Too much vitamin B6 comes from supplements, not food
ODS states that high intakes of vitamin B6 from food have not been reported to cause adverse effects. The concern is supplements. According to ODS, chronic use of oral pyridoxine in gram amounts, 1 to 6 grams a day for 12 to 40 months, can cause severe and progressive sensory neuropathy with loss of control of body movements, and the symptoms usually stop if the supplements are stopped as soon as nerve symptoms appear. ODS adds that some reports describe nerve symptoms at lower intakes, and lists painful skin lesions, sensitivity to sunlight, nausea and heartburn as other effects of excess.
- ODS notes that vitamin B6 is sold alone, in multivitamins and in B-complex products, so amounts can stack up across products. Our vitamin B complex guide explains how to read those labels.
- Numbness, tingling or burning in the hands or feet, or trouble with balance, while using any supplement is a reason to stop and see a clinician.
- Ask a healthcare provider before using a B6 supplement, especially if you are pregnant or take medicines.
Who may run low on vitamin B6
ODS describes isolated vitamin B6 deficiency as uncommon; low B6 usually comes with low levels of other B vitamins such as B12 and folate, which our methylfolate guide covers. Signs ODS lists include a type of anemia with small red blood cells, scaling on the lips and cracks at the corners of the mouth, a swollen tongue, depression and confusion, and weakened immune function. ODS names these groups as more likely to have low B6 status:
- People with kidney disease: including those on dialysis and kidney transplant recipients.
- People with some autoimmune and bowel conditions: rheumatoid arthritis, celiac disease, Crohn’s disease and ulcerative colitis.
- People with alcohol dependence: ODS notes that a breakdown product of alcohol lowers the formation of the active form of B6.
- People using certain medicines: some antiepileptic drugs (valproic acid, carbamazepine, phenytoin), the tuberculosis antibiotic cycloserine and the lung medicine theophylline can lower B6 levels, according to ODS. Talk with your prescriber rather than adding a supplement on your own.
Frequently Asked Questions
What foods are highest in vitamin B6?
In USDA data, yellowfin tuna and beef liver each give about half the Daily Value per 3 ounces, followed by sockeye salmon, pork, turkey, potatoes with skin and chicken breast.
Are bananas high in vitamin B6?
A medium banana has about 0.43 milligrams of vitamin B6, roughly 25% of the Daily Value, in USDA data, which counts as a high source.
What are good vegetarian vitamin B6 foods?
Potatoes, sweet potatoes, spinach, acorn squash, bananas, avocado, lentils, chickpeas, pistachios and sunflower seeds all supply B6, as do fortified cereals.
Can you get too much vitamin B6 from food?
ODS reports no adverse effects from high B6 intakes from food. Nerve damage has been linked to long-term use of high-amount pyridoxine supplements.
What is the upper limit for vitamin B6?
The ODS-listed Tolerable Upper Intake Level for adults is 100 milligrams a day from all sources. EFSA set a lower European level in 2023.
Is vitamin B6 added to enriched flour?
No. FDA’s enriched flour and rice standards add thiamine, riboflavin, niacin, folic acid and iron, not B6. Some fortified cereals add B6; check the label.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Thiamine: Vitamin B1 Foods With USDA Values, B12 Foods: Animal, Fortified and Vegan Sources Ranked, Chickpeas: USDA Nutrition, Protein, Fiber and Canned vs Dried.