Quick answer
Canned chickpeas top NIH's list, with 1.1 mg of vitamin B6 in a cup. Beef liver and yellowfin tuna give 0.9 mg in 3 ounces, salmon 0.6 mg and chicken breast 0.5 mg, and a banana or a cup of boiled potatoes 0.4 mg. Adults need 1.3 to 1.7 mg a day.1,2
Key facts
- Fortified cereals, beef, poultry, starchy vegetables and some fruits supply most of the B6 in American diets.1
- A food with 20% or more of the 1.7 mg Daily Value counts as a high source.1
- Vitamin B12 occurs naturally only in animal foods, so plant sources of B6, such as chickpeas and bananas, supply no B12.3
- No harm has been reported from vitamin B6 in food; the problems come from high-dose supplements.1
The richest foods
| Food | Serving | Vitamin B6 | Daily Value |
|---|---|---|---|
| Chickpeas, canned | 1 cup | 1.1 mg | 65% |
| Beef liver, pan fried | 3 ounces | 0.9 mg | 53% |
| Yellowfin tuna, cooked | 3 ounces | 0.9 mg | 53% |
| Sockeye salmon, cooked | 3 ounces | 0.6 mg | 35% |
| Chicken breast, roasted | 3 ounces | 0.5 mg | 29% |
| Breakfast cereal fortified with 25% of the Daily Value | 1 serving | 0.4 mg | 25% |
| Potatoes, boiled | 1 cup | 0.4 mg | 25% |
| Turkey, roasted | 3 ounces | 0.4 mg | 25% |
| Banana | 1 medium | 0.4 mg | 25% |
| Marinara sauce, ready to serve | 1 cup | 0.4 mg | 25% |
| Ground beef patty, 85% lean | 3 ounces | 0.3 mg | 18% |
| Winter squash, baked | half a cup | 0.2 mg | 12% |
| Cottage cheese, 1% fat | 1 cup | 0.2 mg | 12% |
| Bulgur, cooked | 1 cup | 0.2 mg | 12% |
Plant foods and vegetarian choices
Chickpeas are the top plant source in NIH's table. Potatoes and other starchy vegetables, and fruit other than citrus, are among the main sources for Americans. A medium banana gives 0.4 mg, half a cup of baked winter squash 0.2 mg and a cup of cooked bulgur 0.2 mg, with about 0.1 mg a serving in spinach, onions, tofu, raisins and watermelon.1,2
About 75% of the vitamin B6 in a mixed diet is available to the body. Much of the pyridoxine in fruits, vegetables and grains is in a bound form that is absorbed less well.1
Foods with B6, B12 and folate
Beef liver stands out for all three. Three ounces has 0.9 mg of vitamin B6, 70.7 mcg of vitamin B12 and about 215 mcg DFE of folate, each more than half the Daily Value.1,3,4
Meat and fish carry both B6 and B12. Three ounces of 85% lean ground beef has 0.3 mg of B6 and 2.4 mcg of B12, and salmon and tuna are good sources of both, although NIH's tables list different kinds of each fish for the two vitamins.1,3
Fortified breakfast cereals are the easy shared source: NIH uses cereals fortified with 25% of the Daily Value as its example for all three vitamins. Check the label, because fortification differs between products.1,3,4
Plant sources of B6, such as chickpeas and bananas, have no B12. A banana does add a little folate, about 24 mcg DFE.3,4
Is food enough?
For most people, yes. Most people in the US meet the recommended amount from food, although a national survey found low blood levels of B6 in some groups, even in some taking in more than the recommended amount.1,2
Food and the upper limit
High intakes of vitamin B6 from food have not been reported to cause harm.1,2
The cases of nerve damage involve supplements, usually in large amounts taken for months or years, not food.1
Questions people ask
Which fruits are high in vitamin B6?
A medium banana has 0.4 mg, about a quarter of the Daily Value. NIH notes that fruit other than citrus is one of the main sources for Americans; raisins and watermelon add about 0.1 mg a serving.1,2
Is the pyridoxine in food the same as in supplements?
Supplements mostly use pyridoxine hydrochloride, and some plant foods hold pyridoxine in a bound form that is absorbed less well. Overall, NIH says vitamin B6 from supplements is absorbed about as well as vitamin B6 from food.1
See what we make
Every product shows its whole label and what its lab report covers. The store opens soon.
Sources
- National Institutes of Health, Office of Dietary Supplements. Vitamin B6: Fact Sheet for Health Professionals. Updated June 16, 2023. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Vitamin B6: Fact Sheet for Consumers. Updated June 16, 2023. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Vitamin B12: Fact Sheet for Health Professionals. Updated July 2, 2025. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Folate: Fact Sheet for Health Professionals. Updated November 30, 2022. Opened 2026-10-07.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.