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: 1.7mg (Specified by U.S. Food and Drug Administration)

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

Group / Food	Amount¹	% DRI²	100%³
Cereals and cereal products
Wheatgerm	2.6mg	152%	66g
Wheat flour (wholemeal)	0.5mg	29%	340g
Wheat flour (brown)	0.4mg	24%	415g
Buckwheat (groats)	0.4mg	24%	425g
Rye flour	0.4mg	21%	472g
Oats porridge (unfortified)	0.3mg	20%	500g
Herbs and spices
Paprika	2.1mg	126%	79g
Chilli powder	2.1mg	124%	81g
Oregano (dried, ground)	1.0mg	61%	163g
Ginger (ground)	1.0mg	59%	168g
Thyme (dried, ground)	0.6mg	32%	309g
Rosemary (fresh)	0.5mg	30%	333g
Cumin seeds	0.4mg	26%	386g
Black pepper	0.3mg	17%	586g
Soups, sauces and miscellaneous foods
Dried yeast	2mg	118%	85g
Fish and fish products
Turbot (flesh only, grilled, weighed with bones and skin)	1.6mg	92%	109g
Squid (raw)	0.7mg	41%	246g
Swordfish (flesh only, grilled)	0.6mg	35%	288g
Red snapper (flesh only, fried in sunflower oil)	0.5mg	27%	370g
Catfish (flesh only, steamed)	0.5mg	27%	370g
Sea bream (raw)	0.5mg	27%	370g
Halibut (flesh only, grilled)	0.4mg	24%	425g
Cuttlefish (raw)	0.4mg	23%	436g
Sardines (flesh only, grilled)	0.4mg	21%	472g
Octopus (raw)	0.4mg	21%	472g
Tilapia (raw)	0.3mg	19%	531g
Haddock (flesh only, grilled)	0.3mg	17%	586g
Mackerel (flesh only, grilled)	0.3mg	16%	630g
Plaice (flesh only, baked)	0.3mg	16%	630g
Meat and meat products
Calf liver (fried in corn oil)	0.9mg	52%	191g
Rump steak (beef, grilled, lean only)	0.6mg	38%	262g
Chicken breast (grilled without skin, meat only)	0.6mg	37%	270g
Turkey breast (fillet, grilled, meat only)	0.6mg	37%	270g
Ham	0.6mg	36%	279g
Fillet steak (beef, grilled, lean and fat)	0.6mg	35%	283g
Chicken liver (fried in corn oil)	0.6mg	32%	309g
Sirloin steak (beef, grilled medium-rare, lean and fat)	0.5mg	31%	321g
Beef (lean, average, raw)	0.5mg	31%	321g
Turkey (meat, average, roasted)	0.5mg	29%	347g
Whole turkey (roasted, meat and skin)	0.5mg	28%	354g
Lamb kidney (fried in corn oil)	0.5mg	28%	354g
Beef kofta (homemade)	0.5mg	28%	362g
Goose (meat, roasted, fat and skin)	0.4mg	25%	405g
Rack of lamb (lean, roasted)	0.4mg	23%	436g
Chicken (meat, average, roasted)	0.4mg	21%	472g
Beefburger (98-99% beef, grilled)	0.3mg	18%	548g
Duck (roasted, meat, fat and skin)	0.3mg	18%	548g
Veal mince (stewed)	0.3mg	18%	567g
Rabbit (stewed, meat only)	0.3mg	17%	586g
Shish kebab (meat only)	0.3mg	15%	654g
Lamb heart (roasted)	0.3mg	15%	654g
Nuts and seeds
Tahini paste	0.8mg	45%	224g
Sesame seeds	0.8mg	44%	227g
Walnuts (kernel only)	0.7mg	39%	254g
Hazelnuts (kernel only, raw)	0.6mg	35%	288g
Peanuts (kernel only, plain, unsalted)	0.6mg	35%	288g
Peanut butter (smooth)	0.6mg	34%	293g
Peanuts (dry roasted)	0.5mg	32%	315g
Cashew nuts (kernel only, plain)	0.5mg	29%	347g
Chestnuts (kernel only, raw)	0.3mg	20%	500g
Brazil nuts (kernel only)	0.3mg	18%	548g
Macadamia nuts (salted)	0.3mg	16%	607g
Vegetables
Chick peas (Kabuli, whole, dried, boiled in unsalted water)	0.4mg	22%	447g
Garlic (raw)	0.4mg	22%	447g
Capsicum pepper (green, raw)	0.3mg	18%	567g
Plantain (green flesh, raw)	0.3mg	18%	567g
Tomato puree	0.3mg	16%	607g
Capsicum pepper (chilli, red, raw)	0.3mg	16%	607g
Fruit
Avocado (Fuerte, flesh only)	0.3mg	20%	500g
Bananas (flesh only)	0.3mg	18%	548g
Avocado (Hass, flesh only)	0.3mg	18%	567g
Dried figs (whole fruit)	0.3mg	15%	654g
Eggs
Chicken egg yolk (boiled)	0.3mg	18%	548g

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