Food sources of vitamin B6

Vitamin B6

Pawel Malczewski
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Recommendations for Vitamin B6 (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months0.1 (AI)*0.1 (AI)*
Infants 6-12 months 0.3 (AI)*0.3 (AI)*
Children 1-3 years 0.5300.530
Children4-8 years 0.6400.640
Children 9-13 years 160160
Adolescents 14-18 years 1.3801.280
Adults 19-50 years 1.31001.3100
Adults 51-70 years 1.71001.5100
Adults > 70 years 1.71001.5100
Pregnancy 14-18 years--1.9-
Pregnancy 19-50 years--1.9-
Breast-feeding 14-18 years--2-
Breast-feeding 19-50 years--2-
For Table Legend & Data Sources Information click here.

Best food sources of Vitamin B6

FoodServing Amount of Vitamin B6 (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Beef liver, cooked3 oz (85g)0.865.4Excellent50Excellent
Beef, lean3 oz (85g)0.645.8Excellent35Excellent
Salmon, cooked3 oz (85g)0.539.2Excellent30Excellent
Octopus, cooked3 oz (85g)0.539.2Excellent30Excellent
Quail, cooked3 oz (85g)0.539.2Excellent30Excellent
Pork lean, cooked3 oz (85g)0.539.2Excellent30Excellent
Mackerel, cooked3 oz (85g)0.432.7Excellent25Excellent
Snapper, cooked3 oz (85g)0.432.7Excellent25Excellent
Goose, cooked3 oz (85g)0.432.7Excellent25Excellent
Tuna, cooked3 oz (85g)0.432.7Excellent25Excellent
Bananamedium (118g)0.430.8Excellent23.5Excellent
Pistachios1 oz (28g)0.430.8Excellent23.5Excellent
Sunflower seeds1 oz (28g)0.430.8Excellent23.5Excellent
Turkey, cooked3 oz (85g)0.428Excellent21.4Excellent
Grouper, cooked3 oz (85g)0.326.2Excellent20Excellent
Halibut, cooked3 oz (85g)0.326.2Excellent20Excellent
Swordfish, cooked3 oz (85g)0.326.2Excellent20Excellent
Trout, cooked3 oz (85g)0.326.2Excellent20Excellent
Lamb lean, cooked3 oz (85g)0.326.2Excellent20Excellent
Veal lean, cooked3 oz (85g)0.326.2Excellent20Excellent
Avocadosmall (100g)0.323.1Excellent17.6Good
Oats, cooked1/2 cup (117g)0.323.1Excellent17.6Good
Turnip greens1 cup (144g)0.323.1Excellent17.6Good
Jackfruit1/2 cup (82,5g)0.320.9Excellent16Good
Haddock, cooked3 oz (85g)0.319.6Good15Good
Herring, cooked3 oz (85g)0.319.6Good15Good
Perch, cooked3 oz (85g)0.319.6Good15Good
Pollock, cooked3 oz (85g)0.319.6Good15Good
Cuttlefish, cooked3 oz (85g)0.319.6Good15Good
Duck, cooked3 oz (85g)0.319.6Good15Good
Chicken breast filet, cooked3 oz (85g)0.319.6Good15Good
Cod, cooked3 oz (85g)0.319.6Good15Good
Rabbit, cooked3 oz (85g)0.319.6Good15Good
Bell pepper redsmall (74g)0.215.4Good11.8Good
Broccoli florets, cooked1/2 cup (78g)0.215.4Good11.8Good
Red cabbage1/2 cup (75g)0.215.4Good11.8Good
Chili1 medium (45g)0.215.4Good11.8Good
Egg large2 large (100g)0.215.4Good11.8Good
Green bell pepper1 small (74g)0.215.4Good11.8Good
Lentils, cooked1/2 cup (99g)0.215.4Good11.8Good
Peanuts1 oz (28g)0.215.4Good11.8Good
Pinto beans, cooked1/2 cup (85,5g)0.215.4Good11.8Good
Potato, cooked1/2 cup (78g)0.215.4Good11.8Good
Soybeans, cooked1/2 cup (86g)0.215.4Good11.8Good
Walnuts1 oz (28g)0.215.4Good11.8Good
Sesame seeds1 oz (28g)0.215.4Good11.8Good
Soy milk1 cup (250g)0.214.8Good11.3Good
Carp, cooked3 oz (85g)0.213.1Good10-
Flounder, cooked3 oz (85g)0.213.1Good10-
Abalone, cooked3 oz (85g)0.213.1Good10-
Crab, cooked3 oz (85g)0.213.1Good10-
Hazelnuts1 oz (28g)0.212.9Good9.9-
Sweet potato, cooked1/2 cup (100g)0.212.7Good9.7-
Amaranth, cooked1/2 cup (123g)0.211.5Good8.8-
Brown rice, cooked1/2 cup (97,5g)0.211.5Good8.8-
Green peas, cooked1/2 cup (80g)0.211.5Good8.8-
Lima beans, cooked1/2 cup (94g)0.211.5Good8.8-
Navy beans, cooked1/2 cup (91g)0.211.5Good8.8-
Dates, pitted1 oz (28g)0.19-6.9-
Cashew nuts1 oz (28g)0.18.6-6.6-
Artichokes, cooked1/2 cup (84g)0.17.7-5.9-
Asparagus, cooked1/2 cup (90g)0.17.7-5.9-
Barley, cooked1/2 cup (78,5g)0.17.7-5.9-
Beetroot, cooked1/2 cup (85g)0.17.7-5.9-
Bread, mulitgrain1 slice (26g)0.17.7-5.9-
Brussels sprouts, cooked1/2 cup (78g)0.17.7-5.9-
Carrot1 medium (61g)0.17.7-5.9-
Cauliflower, cooked1/2 cup (62g)0.17.7-5.9-
Cheese ricotta1/2 cup (124g)0.17.7-5.9-
Chickpeas, cooked1/2 cup (82g)0.17.7-5.9-
Coconut water1 cup (240g)0.17.7-5.9-
Collards, cooked1/2 cup (95g)0.17.7-5.9-
Corn, cooked1/2 cup (82g)0.17.7-5.9-
Milk, cow's1 cup (244g)0.17.7-5.9-
Currants, dried1 oz (28g)0.17.7-5.9-
Dandelion greens1 cup (55g)0.17.7-5.9-
Figs1 large (64g)0.17.7-5.9-
Grapefruitmedium (123g)0.17.7-5.9-
Green cabbage, cooked1/2 cup (75g)0.17.7-5.9-
Kale, cooked1/2 cup (65g)0.17.7-5.9-
Lychees1/2 cup (95g)0.17.7-5.9-
Macadamia1 oz (28g)0.17.7-5.9-
Mango1/2 cup (82,5g)0.17.7-5.9-
Millet, cooked1/2 cup (87g)0.17.7-5.9-
Mung bean sprouts1 cup (100g)0.17.7-5.9-
Mushrooms, shiitake, cooked1/2 cup (72,5g)0.17.7-5.9-
Parsnip, cooked1/2 cup (78g)0.17.7-5.9-
Pecans1 oz (28g)0.17.7-5.9-
Pumpkin seeds1 oz (28g)0.17.7-5.9-
Pineapple1/2 cup (82,5g)0.17.7-5.9-
Pomegranate arils1/2 cup (87g)0.17.7-5.9-
Quinoa, cooked1/2 cup (92,5g)0.17.7-5.9-
Radish4 medium (100g)0.17.7-5.9-
Spinach, cooked1/2 cup (90g)0.17.7-5.9-
Tomato1 medium (123g)0.17.7-5.9-
Poppy seeds1 oz (28g)0.17.7-5.9-
Kidney beans, cooked1/2 cup (88,5g)0.17.7-5.9-
Spelt, cooked1/2 cup (97g)0.17.7-5.9-
Wild rice, cooked1/2 cup (82g)0.17.7-5.9-
Bulgur, cooked1/2 cup (91g)0.17.7-5.9-
For Table Legend & Data Sources Information click here.

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