All nutrients

Vitamin B6

Pyridoxine. It contributes to normal protein and glycogen metabolism, to normal red blood cell formation, and to the normal function of the immune and nervous systems. Found in fish, poultry, potatoes and bananas.

Adult daily reference intake: 1.4 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin B6

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous140 foods measured

  1. 1Royal jelly6.2 mg443%
  2. 2North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated5.61 mg401%
  3. 3Rice bran4.07 mg291%
  4. 4Sage, dried2.69 mg192%
  5. 5Mint, dried2.58 mg184%
  6. 6Cayenne pepper2.45 mg175%
  7. 7Paprika2.14 mg153%
  8. 8Savory, dried1.81 mg129%

sugar and confectionery165 foods measured

  1. 1Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements1.89 mg135%
  2. 2Breakfast cereals, puffed/popped rice, fortified with vitamins and chemical elements1.7 mg121%
  3. 3Breakfast cereals, chocolate puffed/popped wheat grain, fortified with vitamins and chemical elements1.7 mg121%
  4. 4Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements1.67 mg119%
  5. 5Breakfast cereals, mix of puffed or extruded cereals, fortified with vitamins and chemical elements1.6 mg114%
  6. 6Breakfast cereals, wheat flakes with walnuts, hazelnuts or almonds, fortified with vitamins and chemical elements1.5 mg107%
  7. 7Breakfast cereals, puffed/popped cereals, wholemeal, fortified with vitamins and chemical elements1.45 mg104%
  8. 8Cereal bar with fruit, fortified with vitamins and minerals1.45 mg104%

beverages108 foods measured

  1. 1Malted cocoa or chocolate powder for beverage, with sugar1.84 mg131%
  2. 2Energy drink, without sugar and with artificial sweetener(s)1.64 mg117%
  3. 3Energy drink, with sugar1.05 mg75%
  4. 4Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements0.93 mg66%
  5. 5Mix of chicory and coffee, instant, without sugar, ready-to-drink (reconstituted with water)0.86 mg61%
  6. 6Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins0.76 mg54%
  7. 7Espresso coffee, not instant coffee, without sugar, ready-to-drink0.74 mg53%
  8. 8Not instant coffee, without sugar, ready-to-drink0.73 mg52%

fruits, vegetables, legumes and nuts462 foods measured

  1. 1Onion, dried1.6 mg114%
  2. 2Pistachio nut, grilled, salted1.41 mg101%
  3. 3Pistachio nut, grilled1.3 mg93%
  4. 4Sunflower seed1.24 mg89%
  5. 5Carrot, dehydrated1.04 mg74%
  6. 6Potato flakes, dehydrated, with milk or cream1.03 mg74%
  7. 7Shiitake mushroom, dried0.97 mg69%
  8. 8Potato flakes, dehydrated, plain0.8 mg57%

meat, egg and fish603 foods measured

  1. 1Liver, young cow, cooked1.4 mg100%
  2. 2Liver, turkey, raw1.04 mg74%
  3. 3Liver, calf, cooked1.03 mg74%
  4. 4Salmon, smoked1 mg71%
  5. 5Common sole, boiled/cooked in water1 mg71%
  6. 6Duck, magret, cooked in pan0.98 mg70%
  7. 7Yellowfin tuna, raw0.97 mg69%
  8. 8Foie gras, duck's liver, without pieces0.95 mg68%

cereal products99 foods measured

  1. 1Rusk, unsalted0.94 mg67%
  2. 2Crispbread, extruded and grilled0.8 mg57%
  3. 3Salty snacks, crackers, garnished or filled with cheese0.62 mg44%
  4. 4Grissini or bread stick0.6 mg43%
  5. 5Salty snacks, crackers, plain0.6 mg43%
  6. 6Amaranth, raw0.59 mg42%
  7. 7Millet, whole0.57 mg41%
  8. 8Salty snacks, crackers, reduced fat0.56 mg40%

milk and milk products193 foods measured

  1. 1Langres cheese, from cow's milk0.6 mg43%
  2. 2Saint-Marcellin cheese, from cow's milk0.53 mg38%
  3. 3Crottin cheese, from goat's milk, from raw milk0.48 mg34%
  4. 4Milk, powder, skimmed0.42 mg30%
  5. 5Boulette d'Avesnes cheese0.36 mg26%
  6. 6Feta-type cheese from cow's milk0.34 mg24%
  7. 7Milk, powder, semi-skimmed0.32 mg23%
  8. 8Tiramisu, prepacked0.32 mg23%

Other28 foods measured

  1. 1Soya flour0.52 mg37%
  2. 2Chick pea flour0.49 mg35%
  3. 3Buckwheat flour0.46 mg33%
  4. 4Rye flour, type 1700.44 mg31%
  5. 5Barley flour0.36 mg26%
  6. 6Wheat flour, type 1500.26 mg19%
  7. 7Millet flour0.25 mg18%
  8. 8Rye flour, type 850.23 mg16%

ice cream and sorbet15 foods measured

  1. 1Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.15 mg11%
  2. 2Ice cream, chocolate coated0.13 mg9%
  3. 3Ice cream, cone (normal size)0.07 mg5%
  4. 4Iced nougat0.051 mg4%
  5. 5Ice cream or sorbet or ice pop, flavoured (average)0.046 mg3%
  6. 6Ice cream, in box0.046 mg3%
  7. 7Ice cream, box or cup (average)0.046 mg3%
  8. 8Ice cream, cone, mini0.042 mg3%

fats and oils15 foods measured

  1. 1Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted0.1 mg7%
  2. 2Pork fat, raw0.04 mg3%
  3. 3Vegetable fat (margarine type), 60% fat, unsalted, sunflowerseed0.039 mg3%
  4. 4Blended fat (vegetable and animal origins), spreadable, 30-40% fat0.035 mg3%
  5. 5Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted0.025 mg2%
  6. 6Fat spreadfat content unknown, unsalted (average)0.025 mg2%
  7. 7Blended fat (vegetable and animal origins), 50-63% fat0.024 mg2%
  8. 8Lard or pork fat0.02 mg1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.