Vitamin B6 sources

The richest sources of vitamin B6 are chicken, fish, liver, kidney, pork, eggs, milk, wheatgerm and brewer's yeast. Other good sources include brown rice, soybeans, oats, whole wheat products, peanuts and walnuts.

Vitamin B6 sourcesLong-term storage, canning, roasting or stewing of meat and food processing techniques can destroy vitamin B6. Cooking reduces the vitamin B6 content of food because of losses into the water.

Food

Amount

Vitamin B6 (mg)

Wheatgerm

1 cup

1.42

Beef liver, fried

85g

1.22

Wheat bran

1 cup

0.72

Bananas

1 medium

0.68

Chicken, roast

1 cup, chopped

0.63

Avocado

1 medium

0.56

Ham, cooked

1 cup

0.51

Tuna, canned in water

1 cup

0.51

Spinach, cooked

1 cup

0.42

Kidneys, cooked

85g

0.44

Soybeans, cooked

1 cup

0.38

Mackerel, cooked

1 cup

0.38

Raisins

1 cup

0.34

Beef, sirloin, grilled

85g

0.35

Green peas, cooked

1 cup

0.33

Pork chop, grilled

85g

0.32

Pink salmon, cooked

1/2fillet

0.29

Brown rice, cooked

1 cup

0.27

Peanuts

1/2cup

0.25

Pearl barley, cooked

1 cup

0.17

Potatoes, flesh, baked

1/2cup

0.17

White rice, cooked

1 cup

0.14

Brussels sprouts, cooked

1/2cup

0.13

Lamb, sirloin, roasted

85g

0.12

 
 
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Other Vitamins:

Vitamin A
Carotenes
Beta carotene
Lycopene
Lutein
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Biotin
Pantothenic acid
Vitamin C
Vitamin D
Vitamin E
Vitamin K