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Vitamin B6: Daily Value and top food sources

Daily Value: 1.7 mg (FDA, adults and children 4+)

Ranked by how much Vitamin B6 a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Vitamin B6, per typical portion
100% DVAcai berry drink, fortifiedAcai berry drink, fortified: 172% DV172%Chicken, broiler or fryers, b…Chicken, broiler or fryers, breast, skinless, cooked: 94% DV94%Pistachio nuts, dry roastedPistachio nuts, dry roasted: 81% DV81%Chicken, meatlessChicken, meatless: 69% DV69%Sesame seeds, whole, driedSesame seeds, whole, dried: 67% DV67%Chickpeas, mature seeds, cann…Chickpeas, mature seeds, canned, solids and liquids: 67% DV67%Chicken, meatless, breaded, f…Chicken, meatless, breaded, fried: 65% DV65%Sunflower seed kernels, oil r…Sunflower seed kernels, oil roasted: 63% DV63%Sunflower seed kernels from s…Sunflower seed kernels from shell, dry roasted: 61% DV61%Sunflower seed kernels, dry r…Sunflower seed kernels, dry roasted: 57% DV57%Chicken, breast, cooked, roas…Chicken, breast, cooked, roasted: 49% DV49%Chicken, light meat, cooked…Chicken, light meat, cooked, roasted: 49% DV49%

Share of the Daily Value (1.7 mg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Acai berry drink, fortified8 fl oz (266 g)2.93 mg172%
Chicken, broiler or fryers, breast, skinless, cooked1.0 piece (174 g)1.6 mg94%
Pistachio nuts, dry roasted1 cup (123 g)1.38 mg81%
Chicken, meatless1 cup (168 g)1.18 mg69%
Sesame seeds, whole, dried1 cup (144 g)1.14 mg67%
Chickpeas, mature seeds, canned, solids and liquids1 cup (240 g)1.14 mg67%
Chicken, meatless, breaded, fried1 cup, diced (130 g)1.11 mg65%
Sunflower seed kernels, oil roasted1 cup (135 g)1.07 mg63%
Sunflower seed kernels from shell, dry roasted1 cup (128 g)1.03 mg61%
Sunflower seed kernels, dry roasted1.0 cup (127 g)0.97 mg57%
Chicken, breast, cooked, roasted1 cup, chopped or diced (140 g)0.84 mg49%
Chicken, light meat, cooked, roasted1 cup, chopped or diced (140 g)0.84 mg49%
Turkey, ground, 93% lean, 7% fat1.0 paired cooked w crumbles (155 g)0.77 mg45%
Carrot, dehydrated1 cup (74 g)0.77 mg45%
Chicken, roasting, light meat, cooked1 cup, chopped or diced (140 g)0.76 mg44%
Walnuts, black, dried1 cup, chopped (125 g)0.73 mg43%
Chestnuts, european, roasted1 cup (143 g)0.71 mg42%
Salmon, sockeye, cooked3 oz (85 g)0.7 mg41%
Bacon, meatless1 cup (144 g)0.69 mg41%
Beans, chili, barbecue, ranch style, cooked1 cup (253 g)0.68 mg40%
Oats, instant, fortified, plain, cooked1 cup, cooked (234 g)0.68 mg40%
Pork, leg, rump half, cooked1 cup, diced (135 g)0.68 mg40%
Chicken, cooked, fried1 cup, chopped or diced (140 g)0.67 mg40%
Avocados, raw, California1 cup, pureed (230 g)0.66 mg39%
Chicken, cooked, roasted1 cup, chopped or diced (140 g)0.66 mg39%

What Vitamin B6 does, how much you need, and what the evidence shows: Vitamin B6: a water-soluble vitamin that can still damage nerves permanently →

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