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Foods high in vitamin B6

The most vitamin B6 per typical portion among 12,963 USDA reference foods: garlic, 1.7 mg in 1 cup, 100% of the 2 mg Daily Value. 174 of the 1,003 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most vitamin B6 per portion?

  1. 1
    Garlic
    Garlic, raw · 1 cup (136 g)
    1.7mg100% DV · 1.2 mg per 100 g · 1.7 mg per 200 calories
  2. 2
    Chicken breast
    Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised · 1 piece (174 g)
    1.6mg94% DV · 0.9 mg per 100 g · 1.1 mg per 200 calories
  3. 3
    Cereal
    Cereal, O's, multigrain · 1 prepackaged single serving (30 g)
    1.3mg76% DV · 4.3 mg per 100 g · 2.3 mg per 200 calories
  4. 4
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    1.3mg76% DV · 1.5 mg per 100 g · 1.0 mg per 200 calories
  5. 5
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    1.3mg76% DV · 1.5 mg per 100 g · 1.0 mg per 200 calories
  6. 6
    Sapote
    Sapote, mamey, raw · 1 cup 1" pieces (175 g)
    1.3mg76% DV · 0.7 mg per 100 g · 1.2 mg per 200 calories
  7. 7
    Chicken
    Chicken, meatless · 1 cup (168 g)
    1.2mg71% DV · 0.7 mg per 100 g · 0.6 mg per 200 calories
  8. 8
    Chickpeas
    Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids · 1 cup (240 g)
    1.1mg65% DV · 0.5 mg per 100 g · 1.1 mg per 200 calories
  9. 9
    Pheasant
    Pheasant, cooked, total edible · 1 cup, chopped or diced (140 g)
    1.1mg65% DV · 0.8 mg per 100 g · 0.6 mg per 200 calories
  10. 10
    Pork loin
    Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled · 1 chop (145 g)
    1.0mg59% DV · 0.7 mg per 100 g · 0.8 mg per 200 calories
  11. 11
    Hummus
    Hummus, home prepared · 1 cup (246 g)
    1.0mg59% DV · 0.4 mg per 100 g · 0.5 mg per 200 calories
  12. 12
    Bitter melon
    Bitter melon, horseradish, jute, or radish leaves, cooked · 1 cup (128 g)
    1.0mg59% DV · 0.8 mg per 100 g · 2.7 mg per 200 calories
  13. 13
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    0.9mg53% DV · 0.7 mg per 100 g · 1.0 mg per 200 calories
  14. 14
    Ground turkey
    Turkey, ground, fat free, pan-broiled crumbles · 3 oz (85 g)
    0.9mg53% DV · 1.1 mg per 100 g · 1.4 mg per 200 calories
  15. 15
    0.9mg53% DV · 1.0 mg per 100 g · 1.2 mg per 200 calories
  16. 16
    Emu
    Emu, full rump, cooked, broiled · 1 serving ( 3 oz ) (85 g)
    0.8mg47% DV · 1.0 mg per 100 g · 1.2 mg per 200 calories
  17. 17
    Venison
    Venison, NFS · 1 cup (135 g)
    0.8mg47% DV · 0.6 mg per 100 g · 0.7 mg per 200 calories
  18. 18
    0.8mg47% DV · 0.9 mg per 100 g · 0.8 mg per 200 calories
  19. 19
    Peanut butter
    Peanut butter, chunky, vitamin and mineral fortified · 2 tbsp (32 g)
    0.8mg47% DV · 2.5 mg per 100 g · 0.8 mg per 200 calories
  20. 20
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    0.8mg47% DV · 0.6 mg per 100 g · 0.5 mg per 200 calories
  21. 21
    Meat
    Meat, NFS · 1 cup (135 g)
    0.8mg47% DV · 0.6 mg per 100 g · 0.5 mg per 200 calories
  22. 22
    0.8mg47% DV · 2.6 mg per 100 g · 1.3 mg per 200 calories
  23. 23
    0.8mg47% DV · 0.9 mg per 100 g · 1.0 mg per 200 calories
  24. 24
    Steak
    Steak, NS as to type of meat, NS as to fat eaten · 1 thin (120 g)
    0.8mg47% DV · 0.6 mg per 100 g · 0.6 mg per 200 calories
  25. 25
    Durian
    Durian, raw or frozen · 1 cup, chopped or diced (243 g)
    0.8mg47% DV · 0.3 mg per 100 g · 0.4 mg per 200 calories
  26. 26
    Beef round
    Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled · 3 oz (85 g)
    0.8mg47% DV · 0.9 mg per 100 g · 1.1 mg per 200 calories
  27. 27
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    0.8mg47% DV · 0.9 mg per 100 g · 0.9 mg per 200 calories
  28. 28
    Halibut
    Fish, halibut · 1 cup (135 g)
    0.7mg41% DV · 0.6 mg per 100 g · 0.6 mg per 200 calories
  29. 29
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    0.7mg41% DV · 0.6 mg per 100 g · 0.5 mg per 200 calories
  30. 30
    Beef loin
    Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled · 3 oz (85 g)
    0.7mg41% DV · 0.9 mg per 100 g · 0.8 mg per 200 calories
  31. 31
    Hash brown potatoes
    Potatoes, hash brown, home-prepared · 1 cup (156 g)
    0.7mg41% DV · 0.5 mg per 100 g · 0.4 mg per 200 calories
  32. 32
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    0.7mg41% DV · 0.8 mg per 100 g · 1.0 mg per 200 calories
  33. 33
    Turkey breast
    Turkey, retail parts, breast, meat only, cooked, roasted · 3 oz (85 g)
    0.7mg41% DV · 0.8 mg per 100 g · 1.2 mg per 200 calories
  34. 34
    Microwaved potatoes
    Potatoes, microwaved, cooked in skin, flesh and skin, without salt · 1 potato (2-3/4" dia by 4-3/4" long) (202 g)
    0.7mg41% DV · 0.3 mg per 100 g · 0.7 mg per 200 calories
  35. 35
    Bacon
    Bacon, meatless · 1 cup (144 g)
    0.7mg41% DV · 0.5 mg per 100 g · 0.3 mg per 200 calories
  36. 36
    Turkey
    Turkey, all classes, light meat, cooked, roasted · 3 oz (85 g)
    0.7mg41% DV · 0.8 mg per 100 g · 1.1 mg per 200 calories
  37. 37
    Turkey drumstick
    Turkey, drumstick, from whole bird, meat only, roasted · 3 oz (85 g)
    0.7mg41% DV · 0.8 mg per 100 g · 1.2 mg per 200 calories
  38. 38
    Turkey whole
    Turkey, whole, breast, meat only, cooked, roasted · 3 oz (85 g)
    0.7mg41% DV · 0.8 mg per 100 g · 1.1 mg per 200 calories
  39. 39
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    0.7mg41% DV · 0.3 mg per 100 g · 0.6 mg per 200 calories
  40. 40
    Oats
    Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) · 1 cup, cooked (234 g)
    0.7mg41% DV · 0.3 mg per 100 g · 0.9 mg per 200 calories
  41. 41
    0.7mg41% DV · 1.8 mg per 100 g · 1.0 mg per 200 calories
  42. 42
    Vegetarian meatloaf or patties
    Vegetarian meatloaf or patties · 1 slice (56 g)
    0.7mg41% DV · 1.2 mg per 100 g · 1.2 mg per 200 calories
  43. 43
    Lamb tenderloin
    Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted · 3 oz (85 g)
    0.7mg41% DV · 0.8 mg per 100 g · 0.8 mg per 200 calories
  44. 44
    Veal leg
    Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled · 3 oz (85 g)
    0.6mg35% DV · 0.8 mg per 100 g · 1.0 mg per 200 calories
  45. 45
    Veal chop
    Veal, chop · 1 chop, any size (90 g)
    0.6mg35% DV · 0.7 mg per 100 g · 0.9 mg per 200 calories
  46. 46
    Bass
    Fish, bass, steamed · 1 large fillet (135 g)
    0.6mg35% DV · 0.5 mg per 100 g · 0.7 mg per 200 calories
  47. 47
    Russet potatoes
    Potatoes, Russet, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g)
    0.6mg35% DV · 0.4 mg per 100 g · 0.7 mg per 200 calories
  48. 48
    Ground pork
    Pork, ground, 96% lean / 4% fat, cooked, crumbles · 3 oz grilled patties (85 g)
    0.6mg35% DV · 0.7 mg per 100 g · 0.8 mg per 200 calories
  49. 49
    0.6mg35% DV · 0.7 mg per 100 g · 1.1 mg per 200 calories
  50. 50
    Turkey back
    Turkey, back, from whole bird, meat only, with added solution, roasted · 3 oz (85 g)
    0.6mg35% DV · 0.7 mg per 100 g · 1.1 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much vitamin B6 a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 1.3 mg for women and 1.3 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-30.5 mg0.5 mg
4-80.6 mg0.6 mg
9-131 mg1 mg
14-181.2 mg1.3 mg
19-301.3 mg1.3 mg
31-501.3 mg1.3 mg
51 and older1.5 mg1.7 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodVitamin B6 per 100 gIn the portion ranking
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie8.0 mgnot an everyday portion (rule above)
Beverages, Orange-flavor drink, breakfast type, low calorie, powder8.0 mgnot an everyday portion (rule above)
Babyfood, cookies5.9 mgnot an everyday portion (rule above)
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar4.5 mgnot an everyday portion (rule above)
Cereal, O's, multigrain4.3 mgranked 3
Peppers, pasilla, dried4.2 mgnot an everyday portion (rule above)
Rice bran, crude4.1 mgnot an everyday portion (rule above)
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D3.8 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Vitamin B6: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov