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Vitamin B6 (Pyridoxine)

Helps the body to make antibodies, maintain normal nerve function, make hemoglobin, break down proteins, and regulate blood sugar level.

Daily Reference Intake: 1.4mg (Specified by European Food Safety Authority)

Top Vitamin B6 (Pyridoxine) rich foods, grouped by food category:

Group / Food Amount1 % DRI2 100%3
Cereals and cereal products
Wheatgerm
2.6mg184%54g
Wheat flour (wholemeal)
0.5mg36%280g
Wheat flour (brown)
0.4mg29%341g
Buckwheat (groats)
0.4mg29%350g
Rye flour
0.4mg26%389g
Oats porridge (unfortified)
0.3mg24%412g
Bulgur (wheat, raw)
0.2mg18%560g
Chapati flour (brown)
0.2mg17%583g
Herbs and spices
Paprika
2.1mg153%65g
Chilli powder
2.1mg150%67g
Oregano (dried, ground)
1.0mg74%135g
Ginger (ground)
1.0mg72%139g
Thyme (dried, ground)
0.6mg39%255g
Rosemary (fresh)
0.5mg36%275g
Cumin seeds
0.4mg31%318g
Black pepper
0.3mg21%483g
Soups, sauces and miscellaneous foods
Dried yeast
2mg143%70g
Fish and fish products
Turbot (flesh only, grilled, weighed with bones and skin)
1.6mg111%90g
Squid (raw)
0.7mg49%203g
Swordfish (flesh only, grilled)
0.6mg42%237g
Red snapper (flesh only, fried in sunflower oil)
0.5mg33%304g
Sea bream (raw)
0.5mg33%304g
Catfish (flesh only, steamed)
0.5mg33%304g
Halibut (flesh only, grilled)
0.4mg29%350g
Cuttlefish (raw)
0.4mg28%359g
Octopus (raw)
0.4mg26%389g
Sardines (flesh only, grilled)
0.4mg26%389g
Tilapia (raw)
0.3mg23%438g
Haddock (flesh only, grilled)
0.3mg21%483g
Mackerel (flesh only, grilled)
0.3mg19%519g
Plaice (flesh only, baked)
0.3mg19%519g
Herring (flesh only, grilled, weighed with bones and skin)
0.2mg17%583g
Tuna (flesh only, baked)
0.2mg16%609g
Meat and meat products
Calf liver (fried in corn oil)
0.9mg64%157g
Rump steak (beef, grilled, lean only)
0.6mg46%215g
Chicken breast (grilled without skin, meat only)
0.6mg45%222g
Turkey breast (fillet, grilled, meat only)
0.6mg45%222g
Ham
0.6mg44%230g
Fillet steak (beef, grilled, lean and fat)
0.6mg43%233g
Chicken liver (fried in corn oil)
0.6mg39%255g
Beef (lean, average, raw)
0.5mg38%264g
Sirloin steak (beef, grilled medium-rare, lean and fat)
0.5mg38%264g
Turkey (meat, average, roasted)
0.5mg35%286g
Lamb kidney (fried in corn oil)
0.5mg34%292g
Whole turkey (roasted, meat and skin)
0.5mg34%292g
Beef kofta (homemade)
0.5mg34%298g
Goose (meat, roasted, fat and skin)
0.4mg30%333g
Rack of lamb (lean, roasted)
0.4mg28%359g
Chicken (meat, average, roasted)
0.4mg26%389g
Duck (roasted, meat, fat and skin)
0.3mg22%452g
Beefburger (98-99% beef, grilled)
0.3mg22%452g
Veal mince (stewed)
0.3mg21%467g
Rabbit (stewed, meat only)
0.3mg21%483g
Shish kebab (meat only)
0.3mg19%538g
Lamb heart (roasted)
0.3mg19%538g
Liver pate
0.2mg18%560g
Pork mince (stewed)
0.2mg16%609g
Stewing steak (beef, stewed, lean and fat)
0.2mg16%609g
Peppers stuffed with beef, rice and vegetables (homemade)
0.2mg16%636g
Nuts and seeds
Tahini paste
0.8mg54%184g
Sesame seeds
0.8mg54%187g
Walnuts (kernel only)
0.7mg48%209g
Peanuts (kernel only, plain, unsalted)
0.6mg42%237g
Hazelnuts (kernel only, raw)
0.6mg42%237g
Peanut butter (smooth)
0.6mg41%241g
Peanuts (dry roasted)
0.5mg39%259g
Cashew nuts (kernel only, plain)
0.5mg35%286g
Chestnuts (kernel only, raw)
0.3mg24%412g
Brazil nuts (kernel only)
0.3mg22%452g
Macadamia nuts (salted)
0.3mg20%500g
Vegetables
Garlic (raw)
0.4mg27%368g
Chick peas (Kabuli, whole, dried, boiled in unsalted water)
0.4mg27%368g
Plantain (green flesh, raw)
0.3mg21%467g
Capsicum pepper (green, raw)
0.3mg21%467g
Capsicum pepper (chilli, red, raw)
0.3mg20%500g
Tomato puree
0.3mg20%500g
Capsicum pepper (red, raw)
0.2mg16%609g
Soya beans (dried, boiled in unsalted water)
0.2mg16%609g
Watercress (raw)
0.2mg16%609g
Brussels sprouts (boiled in unsalted water)
0.2mg16%609g
Fruit
Avocado (Fuerte, flesh only)
0.3mg24%412g
Bananas (flesh only)
0.3mg22%452g
Avocado (Hass, flesh only)
0.3mg21%467g
Dried figs (whole fruit)
0.3mg19%538g
Sultanas
0.2mg18%560g
Raisins (dried)
0.2mg17%583g
Elderberries (whole fruit)
0.2mg17%583g
Prunes (flesh and skin)
0.2mg17%583g
Eggs
Chicken egg yolk (boiled)
0.3mg22%452g
Milk and milk products
Camembert cheese
0.2mg16%609g

1) Per 100 gram or 100 milliliters of food or drink
2) % Daily Reference Intakes
3) Amount of food needed to meet 100%
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