Nutrient guide
Foods high in vitamin B6
Fish, liver, poultry and other meats are among the richest sources of vitamin B6, and potatoes, bananas and pistachios add more. Here are 15 common foods ranked by vitamin B6 per serving.
What is vitamin B6?
Vitamin B6 takes part in more than 100 enzyme reactions, most of them in the way the body uses protein. It also plays a role in brain development and in the immune system.
Fish, poultry, organ meats, potatoes and other starchy vegetables, and non-citrus fruit such as bananas provide most of it. The amount adults are advised to get rises after age 50.
How much vitamin B6 do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 1.3 mg | 1.3 mg |
| 31–50 years | 1.3 mg | 1.3 mg |
| 51 years and older | 1.5 mg | 1.7 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Vitamin B6 in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Yellowfin tuna (cooked) | 3 oz (85 g) | 0.88 | 1 |
| Beef liver (braised) | 3 oz (85 g) | 0.86 | 1 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 0.8 | 0.94 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 0.7 | 0.83 |
| Farmed Atlantic salmon (cooked) | 3 oz (85 g) | 0.55 | 0.65 |
| Turkey meat (roasted) | 3 oz (85 g) | 0.55 | 0.64 |
| Baked potato with skin | 1 piece (173 g) | 0.54 | 0.31 |
| Halibut (cooked) | 3 oz (85 g) | 0.54 | 0.63 |
| Chicken breast (roasted) | 3 oz (85 g) | 0.51 | 0.6 |
| Lean pork loin (roasted) | 3 oz (85 g) | 0.47 | 0.55 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 0.47 | 0.55 |
| Banana | 1 piece (118 g) | 0.43 | 0.37 |
| Baked sweet potato | 1 piece (114 g) | 0.33 | 0.29 |
| Roasted pistachios | 1 oz (28 g) | 0.32 | 1.1 |
| Avocado | ½ piece (101 g) | 0.26 | 0.26 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 172006, 168626, 171998, 173692, 175168, 171481, 170093, 174201, 171477, 168233, 173118, 173944, 168483, 170185, 171705.
How to see your own vitamin B6 intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Vitamin B6 is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much vitamin B6 do adults need per day?
U.S. reference values for adults are 1.3–1.5 mg a day for women and 1.3–1.7 mg for men, depending on age. The table above lists each age group.
Which foods are highest in vitamin B6?
Among the foods in the table, yellowfin tuna (0.88 mg), beef liver (0.86 mg), and wild Atlantic salmon (0.8 mg) have the most per serving. Per 100 g, the most concentrated are roasted pistachios (1.1 mg), yellowfin tuna (1 mg), and beef liver (1 mg).
How can I track my vitamin B6 intake?
Log your meals in Track Macro. The free All nutrients view shows vitamin B6 against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.