Vitamin B6 Foods Chart
Vitamin B6 per 100 g and per 100 kcal, ranked from USDA FoodData Central. Fortified cereals, pistachios, nutritional yeast and seeds lead per gram; turkey, pork, salmon and halibut are the leading animal foods.
Upper limit for adults: 100 mg/day (National Academies, via NIH ODS). Long-term high-dose supplements, not food, are the concern.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Corn flakes | 1.91 mg | 0.50 mg | 112% DV |
| Cheerios (plain) | 1.79 mg | 0.48 mg | 105% DV |
| Pistachios | 1.70 mg | 0.30 mg | 100% DV |
| Frosted Flakes | 1.61 mg | 0.41 mg | 95% DV |
| Nutritional yeast | 1.50 mg | 0.46 mg | 88% DV |
| Sunflower seeds | 1.34 mg | 0.23 mg | 79% DV |
| Wheat germ (raw) | 1.30 mg | 0.36 mg | 76% DV |
| Waffles | 0.90 mg | 0.32 mg | 53% DV |
| Turkey breast (roasted) | 0.81 mg | 0.55 mg | 48% DV |
| Sesame seeds | 0.79 mg | 0.14 mg | 46% DV |
| Pork chop (cooked) | 0.70 mg | 0.36 mg | 41% DV |
| Cinnamon Toast Crunch | 0.67 mg | 0.16 mg | 39% DV |
| Salmon (cooked) | 0.65 mg | 0.32 mg | 38% DV |
| Halibut (cooked) | 0.63 mg | 0.57 mg | 37% DV |
| Chicken breast (roasted) | 0.60 mg | 0.36 mg | 35% DV |
| Hemp seeds (hulled) | 0.60 mg | 0.11 mg | 35% DV |
| Sunflower seed butter | 0.55 mg | 0.09 mg | 32% DV |
| Walnuts | 0.54 mg | 0.08 mg | 32% DV |
| Potato chips | 0.53 mg | 0.10 mg | 31% DV |
| Grilled chicken wrap | 0.48 mg | 0.19 mg | 28% DV |
| Flax seeds | 0.47 mg | 0.09 mg | 28% DV |
| Peanuts (roasted) | 0.47 mg | 0.08 mg | 28% DV |
| Mackerel (cooked) | 0.46 mg | 0.18 mg | 27% DV |
| Chicken thigh (roasted) | 0.46 mg | 0.26 mg | 27% DV |
| Sriracha | 0.46 mg | 0.49 mg | 27% DV |
| Plantain chips | 0.46 mg | 0.09 mg | 27% DV |
| Peanut butter | 0.44 mg | 0.07 mg | 26% DV |
| Sorghum (cooked) | 0.44 mg | 0.13 mg | 26% DV |
| Fried chicken (breast) | 0.43 mg | 0.17 mg | 25% DV |
| Feta | 0.42 mg | 0.16 mg | 25% DV |
Common questions
How much vitamin B6 do I need per day?
The FDA daily value is 1.7 mg. The adult RDA is 1.3 mg at 19–50, then 1.7 mg for men and 1.5 mg for women from 51; 1.9 mg in pregnancy and 2.0 mg while breastfeeding (NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (1.7 mg for this nutrient, 21 CFR 101.9).