Food Sources of Vitamin B6 (Pyridoxine)

Posted: Mar 7, 2017

Information About Vitamin B6

 
  • Vitamin B6 is a water-soluble vitamin.  It is also known as pyridoxine.
  • Your body uses Vitamin B6 to make and use protein and glycogen, which is the stored energy in your muscles and liver. 
  • Vitamin B6 helps form hemoglobin, which carries oxygen in your blood.

How Much Vitamin B6 Should I Aim For?

 
Age in Years Aim for an intake of
milligrams (mg)/day
Stay below *
(mg/day)
Men and Women 19-50 1.3 100
Women 51 and older 1.5 100
Men 51 and older 1.7 100
Pregnant Women 
19 and older
1.9 100
Breastfeeding Women 
19 and older
2.0 100
*This includes sources of vitamin B6 from food and supplements
 

Vitamin B6 Content of Some Common Foods

 
The best sources of vitamin B6 include meat, fish, poultry, organ meats, enriched cereals and meatless soy products, nuts, lentils and some vegetables and fruit. The following table will show you foods rich in vitamin B6.
 
Food Serving size Vitamin B6 (mg)
Vegetables and Fruit    
Vegetables    
Potato, with skin, cooked 1 medium 0.37-0.60
Sweet potato, with skin, cooked 1 medium 0.33
Carrot juice 125 mL (1/2 cup) 0.27
Balsam-pear/bitter gourd, bitter melon, cooked 125 mL (1/2 cup) 0.23
Fruit    
Banana 1 medium 0.43
Durian 125 mL (1/2 cup) 0.41
Prune juice 125 mL (1/2 cup) 0.30
Prunes, canned 125 mL (1/2 cup) 0.25-.029
Avocado ½ fruit 0.26
Plantain, cooked 125 mL (1/2 cup) 0.20
Grain Products  
Waffle, buttermilk, frozen, toasted 1 waffle (33 g) 0.37
Wheat bran 30 g (1/2 cup) 0.35
Cereal (check product label for serving size)
100% Bran 30 g 0.20
Oatmeal, instant, cooked 175 mL (3/4 cup) 0.21-0.30
Milk and Alternatives This food group contains very little of this nutrient.
Meats and Alternatives  
Organ Meat  
Liver (turkey, beef), cooked 75 g (2 ½ oz) 0.66-0.76
Liver, chicken, cooked 75 g (2 ½ oz) 0.57-0.63
Kidney, beef, cooked 75 g (2 ½ oz) 0.29
Meat    
Venison/deer, various cuts, cooked 75 g (2 ½ oz) 0.46-0.57
Pork, various cuts, cooked 75 g (2 ½ oz) 0.24 - 0.59
Beef, various cuts, cooked 75 g (2 ½ oz) 0.20-0.30
Beef, ground, cooked 75 g (2 ½ oz) 0.14-0.26
Poultry    
Chicken, light meat, cooked 75 g (2 ½ oz) 0.25-0.48
Turkey, light meat, cooked 75 g (2 ½ oz) 0.20
Fish and Seafood  
Tuna, yellowfin/albacore, raw or cooked 75 g (2 ½ oz) 0.78-0.84
Salmon, Atlantic, wild, raw or cooked 75 g (2 ½ oz) 0.71-0.74
Salmon, Atlantic, farmed, raw or cooked 75 g (2 ½ oz) 0.49-0.57
Fish (herring, mackerel, bluefish, halibut, trout, snapper), cooked 75 g (2 ½ oz) 029 - 0.47
Salmon, Chinook, raw or cooked 75 g (2 ½ oz) 0.35-0.36
Tuna, white, canned in oil 75 g (2 ½ oz) 0.32
Salmon, chum, with bones, canned 75 g (2 ½ oz) 0.29
Tuna, light, canned in water 75 g (2 ½ oz) 0.26
Meat Alternatives    
Meatless, fish sticks, cooked 75 g (2 ½ oz) 1.13
Soy burger, vegetarian meatloaf or patty, cooked 75 g (2 ½ oz)  0.90
Meatless, luncheon slices 75 g (2 ½ oz) 0.67
Meatless, chicken, cooked 75 g (2 ½ oz) 0.53
Legumes (dried beans, peas and lentils)
Chickpeas/garbanzo beans, cooked 175 mL (3/4 cup) 0.84
Soybeans, mature, cooked 175 mL (3/4 cup) 0.30
Beans, pinto, cooked 175 mL (3/4 cup) 0.29
Tempeh/fermented soy product, cooked 150 g (3/4 cup) 0.30
Refried beans 175 mL (3/4 cup) 0.20
Lentils, cooked 175 mL (3/4 cup) 0.26
Nuts and Seeds
Pistachios, without shell 60 mL (1/4 cup) 0.35
Sunflower seeds, without shell 60 mL (1/4 cup) 0.27-0.48
Chinese chestnuts, without shell 60 mL (1/4 cup) 0.16-0.26
Source5
“Canadian Nutrient File 2015”
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php    
[accessed October 4, 2016]


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