Vitamin B6, food by food
Ranking · Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
An adult is advised to get about 1.3 mg a day. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: Beef liver, pan-fried (1.03 mg), then Chicken liver, simmered and cooked farmed salmon.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 191 of the 198 preparations on this page (150 foods). The other 7 aren’t zero, just not listed: see “Not listed” below.
189 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot1.03mg1.03 mg / 100 g - 2
A lot0.76mg0.76 mg / 100 g - 3
A lot0.65mg0.65 mg / 100 g - 4
A lot0.6mg0.6 mg / 100 g - 5
A lot0.55mg0.55 mg / 100 g - 6
A lot0.53mg0.53 mg / 100 g - 7
A lot0.46mg0.46 mg / 100 g - 8
A lot0.39mg0.35 mg / 100 g - 9
A lot0.34mg1.12 mg / 100 g - 10
A lot0.31mg0.29 mg / 100 g - 11
A lot0.3mg0.5 mg / 100 g - 12
A lot0.3mg0.27 mg / 100 g - 13
A lot0.29mg0.21 mg / 100 g - 14
A lot0.28mg0.28 mg / 100 g - 15
A lot0.26mg0.37 mg / 100 g - 16
A lot0.26mg0.43 mg / 100 g - 17
Some0.25mg0.29 mg / 100 g - 18
Some0.24mg0.24 mg / 100 g - 19
Some0.24mg0.8 mg / 100 g - 20
Some0.24mg0.79 mg / 100 g - 21
Some0.23mg0.41 mg / 100 g - 22
Some0.22mg0.26 mg / 100 g - 23
Some0.21mg0.23 mg / 100 g - 24
Some0.21mg0.25 mg / 100 g - 25
Some0.21mg0.23 mg / 100 g - 26
Some0.21mg0.24 mg / 100 g - 27
Some0.2mg0.09 mg / 100 g - 28
Some0.2mg0.66 mg / 100 g - 29
Some0.19mg0.18 mg / 100 g - 30
Some0.19mg0.22 mg / 100 g - 31
Some0.18mg0.22 mg / 100 g - 32Some0.18mg0.26 mg / 100 g
- 33Some0.18mg0.21 mg / 100 g
- 34
Some0.18mg0.61 mg / 100 g - 35
Some0.18mg0.17 mg / 100 g - 36
Some0.18mg0.33 mg / 100 g - 37
Some0.18mg0.32 mg / 100 g - 38
Some0.18mg0.18 mg / 100 g - 39
Some0.18mg0.21 mg / 100 g - 40
Some0.17mg0.12 mg / 100 g - 41
Some0.17mg0.12 mg / 100 g - 42
Some0.17mg0.12 mg / 100 g - 43
Some0.16mg0.19 mg / 100 g - 44
Some0.16mg0.19 mg / 100 g - 45
Some0.16mg0.22 mg / 100 g - 46
Some0.16mg0.18 mg / 100 g - 47
Some0.15mg0.11 mg / 100 g - 48
Some0.15mg0.18 mg / 100 g - 49
Some0.15mg0.18 mg / 100 g - 50
Some0.15mg0.18 mg / 100 g - 51
Some0.15mg0.13 mg / 100 g - 52
Some0.15mg0.17 mg / 100 g - 53
Some0.14mg0.47 mg / 100 g - 54
Some0.14mg0.47 mg / 100 g - 55
Some0.14mg0.11 mg / 100 g - 56
Some0.14mg0.12 mg / 100 g - 57
Some0.13mg0.09 mg / 100 g - 58
Some0.13mg0.42 mg / 100 g - 59
A little0.12mg0.15 mg / 100 g - 60
A little0.12mg0.15 mg / 100 g - 61
A little0.12mg0.12 mg / 100 g - 62
A little0.12mg0.12 mg / 100 g - 63
A little0.12mg0.14 mg / 100 g - 64
A little0.12mg0.22 mg / 100 g - 65
A little0.12mg0.09 mg / 100 g - 66
A little0.12mg0.4 mg / 100 g - 67A little0.12mg0.22 mg / 100 g
- 68
A little0.12mg0.14 mg / 100 g - 69
A little0.11mg0.06 mg / 100 g - 70
A little0.11mg0.08 mg / 100 g - 71A little0.11mg0.13 mg / 100 g
- 72
A little0.11mg0.11 mg / 100 g - 73
A little0.11mg0.13 mg / 100 g - 74
A little0.11mg0.08 mg / 100 g - 75
A little0.11mg0.2 mg / 100 g - 76
A little0.11mg0.12 mg / 100 g - 77
A little0.1mg0.04 mg / 100 g - 78
A little0.1mg0.35 mg / 100 g - 79
A little0.1mg0.12 mg / 100 g - 80
A little0.1mg0.1 mg / 100 g - 81
A little0.1mg0.04 mg / 100 g - 82
A little0.1mg0.25 mg / 100 g - 83A little0.1mg0.04 mg / 100 g
- 84
A little0.1mg0.11 mg / 100 g - 85
A little0.1mg0.11 mg / 100 g - 86
A little0.1mg0.12 mg / 100 g - 87
A little0.09mg0.23 mg / 100 g - 88
A little0.09mg0.1 mg / 100 g - 89
A little0.09mg0.17 mg / 100 g - 90
A little0.09mg0.18 mg / 100 g - 91
A little0.09mg0.1 mg / 100 g - 92
A little0.09mg0.09 mg / 100 g - 93
A little0.09mg0.06 mg / 100 g - 94
A little0.09mg0.1 mg / 100 g - 95
A little0.08mg0.1 mg / 100 g - 96
A little0.08mg0.1 mg / 100 g - 97
A little0.08mg0.54 mg / 100 g - 98
A little0.08mg0.16 mg / 100 g - 99A little0.08mg0.04 mg / 100 g
- 100
A little0.07mg0.09 mg / 100 g - 101
A little0.07mg0.06 mg / 100 g - 102
A little0.07mg0.05 mg / 100 g - 103
A little0.07mg0.08 mg / 100 g - 104
A little0.07mg0.05 mg / 100 g - 105
A little0.07mg0.08 mg / 100 g - 106
A little0.07mg0.08 mg / 100 g - 107
A little0.07mg0.44 mg / 100 g - 108
A little0.07mg0.05 mg / 100 g - 109
A little0.07mg0.12 mg / 100 g - 110A little0.07mg0.08 mg / 100 g
- 111
A little0.06mg0.04 mg / 100 g - 112
A little0.06mg0.07 mg / 100 g - 113
A little0.06mg0.05 mg / 100 g - 114
A little0.06mg0.07 mg / 100 g - 115
A little0.06mg0.04 mg / 100 g - 116
A little0.06mg0.39 mg / 100 g - 117
A little0.06mg0.04 mg / 100 g - 118
A little0.06mg0.05 mg / 100 g - 119
A little0.06mg0.07 mg / 100 g - 120A little0.06mg0.07 mg / 100 g
- 121
A little0.06mg0.05 mg / 100 g - 122
A little0.05mg0.06 mg / 100 g - 123A little0.05mg0.06 mg / 100 g
- 124
A little0.05mg0.1 mg / 100 g - 125
A little0.05mg0.05 mg / 100 g - 126
A little0.05mg0.05 mg / 100 g - 127
A little0.05mg0.17 mg / 100 g - 128
A little0.05mg0.04 mg / 100 g - 129
A little0.05mg0.06 mg / 100 g - 130
A little0.05mg1.24 mg / 100 g - 131
A little0.05mg0.06 mg / 100 g - 132
A little0.05mg0.06 mg / 100 g - 133
A little0.04mg0.06 mg / 100 g - 134
A little0.04mg0.05 mg / 100 g - 135
A little0.04mg0.15 mg / 100 g - 136
A little0.04mg0.14 mg / 100 g - 137
A little0.04mg0.05 mg / 100 g - 138
A little0.04mg0.14 mg / 100 g - 139
A little0.04mg0.03 mg / 100 g - 140
A little0.04mg0.05 mg / 100 g - 141
A little0.04mg0.03 mg / 100 g - 142
A little0.04mg0.13 mg / 100 g - 143A little0.04mg0.03 mg / 100 g
- 144
A little0.04mg0.07 mg / 100 g - 145
A little0.04mg0.04 mg / 100 g - 146
A little0.04mg0.03 mg / 100 g - 147
A little0.03mg0.04 mg / 100 g - 148
A little0.03mg0.2 mg / 100 g - 149
A little0.03mg0.1 mg / 100 g - 150
A little0.03mg0.02 mg / 100 g - 151
A little0.03mg0.09 mg / 100 g - 152
A little0.02mg0.15 mg / 100 g - 153
A little0.02mg0.15 mg / 100 g - 154
A little0.02mg0.07 mg / 100 g - 155
A little0.02mg0.07 mg / 100 g - 156
A little0.02mg0.06 mg / 100 g - 157
A little0.02mg0.04 mg / 100 g - 158
A little0.02mg0.05 mg / 100 g - 159
A little0.02mg0.02 mg / 100 g - 160
A little0.02mg0.1 mg / 100 g - 161
Almost none0.01mg0.04 mg / 100 g - 162
Almost none0.01mg0.09 mg / 100 g - 163
Almost none0.01mg0.01 mg / 100 g - 164
Almost none0.01mg0.01 mg / 100 g - 165
Almost none0.01mg0.04 mg / 100 g - 166
Almost none0.01mg0.04 mg / 100 g - 167
Almost none0.01mg0.05 mg / 100 g - 168Almost none0.01mg0.04 mg / 100 g
- 169
Almost none0mg0.02 mg / 100 g - 170
Almost none0mg0.01 mg / 100 g - 171
Almost none0mg0.01 mg / 100 g - 172
Almost none0mg0 mg / 100 g - 173
Almost none0mg0.05 mg / 100 g - 174
Almost none0mg0 mg / 100 g - 175
Almost none0mg0 mg / 100 g - 176
Almost none0mg0 mg / 100 g - 177
Almost none0mg0 mg / 100 g - 178Almost none0mg0 mg / 100 g
- 179
Almost none0mg0 mg / 100 g - 180Almost none0mg0 mg / 100 g
- 181
Almost none0mg0 mg / 100 g - 182
Almost none0mg0 mg / 100 g - 183
Almost none0mg0 mg / 100 g - 184
Almost none0mg0 mg / 100 g - 185
Almost none0mg0 mg / 100 g - 186
Almost none0mg0 mg / 100 g - 187
Almost none0mg0 mg / 100 g - 188Almost none0mg0 mg / 100 g
- 189Almost none0mg0 mg / 100 g
Not ranked in this view
These list Vitamin B6 but have no serving size on file yet.
Not listed
The databases don’t list Vitamin B6 for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Energy drink, shot, sugar free · Canadian Nutrient File 202668.8 mgper 100 g
- Drink, fruit flavour, powder, low calorie, vitamin C added · Canadian Nutrient File 20268 mgper 100 g
- Beverages, Orange-flavor drink, breakfast type, low calorie, powder · US food database (USDA SR Legacy)8 mgper 100 g
- Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie · US food database (USDA SR Legacy)8 mgper 100 g
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)6.8 mgper 100 g
- Babyfood, cookies · US food database (USDA SR Legacy)5.9 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar · US food database (USDA SR Legacy)4.53 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar · US food database (USDA SR Legacy)4.53 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors · US food database (USDA SR Legacy)4.53 mgper 100 g
- Malted milk, chocolate flavour, fortified powder · Canadian Nutrient File 20264.37 mgper 100 g
- Peppers, pasilla, dried · US food database (USDA SR Legacy)4.23 mgper 100 g
- Rice bran, crude · US food database (USDA SR Legacy)4.07 mgper 100 g
- Margarine-like, vegetable oil spread, 60% fat, tub, with salt · US food database (USDA SR Legacy)3.75 mgper 100 g
- Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt · US food database (USDA SR Legacy)3.75 mgper 100 g
- Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D · US food database (USDA SR Legacy)3.75 mgper 100 g
- Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D · US food database (USDA SR Legacy)3.75 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar · US food database (USDA SR Legacy)3.64 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR · US food database (USDA SR Legacy)3.64 mgper 100 g
- Malted milk, natural flavour, fortified powder · Canadian Nutrient File 20263.63 mgper 100 g
- Peppers, ancho, dried · US food database (USDA SR Legacy)3.54 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for vitamin B6: Breakfast cereal · Soy drink, unsweetened, fortified · Pasta, cooked · White bread · Crackers · White bread, toasted · Pies · Cakes · Flour tortillas · Cookies · Oat drink, unsweetened, fortified · Almond drink, unsweetened, fortified
Running low, and too much
Running low
Low vitamin B6 brings anemia, scaly lips and cracks at the corners of the mouth, a swollen tongue, depression, confusion and a weaker immune system. By itself it is uncommon; it usually comes with low B12 or folate.
Too much
High intakes from food have not been reported to cause harm. Supplements of 1 to 6 g a day for a year or more have caused nerve damage and loss of coordination. The upper level for adults is 100 mg a day.
Sources: NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals (2023-06-16) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: vitamins (2025-11-19)