by Kassel K

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:

Food Serving size Vitamin B6 content
Fortified breakfast cereal ¾ cup 0.5 (check Nutrition Facts label)
Bulgur, cooked 1 cup 0.2
Potatoes, boiled 1 cup 0.4
Banana 1 medium 0.4
Chicken breast, skinless, roasted 3 ounces 0.5
Garbanzo beans (chickpeas) 1 cup 1.1
Beef liver, pan fried 3 ounces 0.9
Turkey, roasted 3 ounces 0.4
Salmon, sockeye, cooked 3 ounces 0.6
Tuna, yellowfin 0.9
White rice, cooked 1 cup 0.1
Squash, winter, baked ½ cup 0.2
Ground beef, patty, 85% lean 0.3 0.3
Waffles, plain, toasted 1 waffle 0.3
Cottage cheese, 1% low-fat 1 cup 0.2
Nuts, mixed, dry-roasted 1 ounce 0.1
Raisins, seedless ½ cup 0.1
Spinach, frozen, boiled ½ cup 0.1
Watermelon, raw 1 cup 0.1
Spaghetti sauce 1 cup 0.4
  • 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.


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 August 2013. Accessed March 4, 2014.
Pyridoxine. EBSCO DynaMed website. Available at: Updated January 18, 2013. Accessed March 4, 2014.
Vitamin B6. Oregon State University's Linus Pauling Institute website. Available at: Published February 2002. Accessed March 4, 2014.
Vitamin B6. NIH Office of Dietary Supplements website. Available at: Updated September 15, 2011. Accessed March 4, 2014.

Revision Information

Health Library Search

Only show results from the selected categories.

Omega-3 fatty acids have been associated with heart healthy benefits for many years. Recently, some epidemiologic studies have suggested omega-3 intake may reduce the ri...

Female athlete triad is a mix of: It is found in physically active girls and women....

6 Weight Watchers Diet lifestyle - diet
7 Gastroenteritis Diet lifestyle - food & nutrition
10 Eating With Color lifestyle - food & nutrition
13 Omega-3 Fatty Acids and Mental Health lifestyle - mental health
16 Tropical Oils natural & alternative treatment - functional food
19 Gluten-Free MyPlate lifestyle - food & nutrition