Foods highest in Vitamin B6
Vitamin B6 supports metabolism, brain development, and making neurotransmitters.
Below are the whole foods with the most vitamin b6 per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What vitamin b6 does
Vitamin B6 supports metabolism, brain development, and making neurotransmitters.
It's widespread in food, so shortfalls are uncommon on a varied diet.
How much you need
The Daily Value used on food labels is 1.7 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin b6 (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Nuts, pistachio nuts, raw | 1.7 mg | 100% |
| Vegetarian fillets | 1.5 mg | 88% |
| Breakfast bar, corn flake crust with fruit | 1.4 mg | 82% |
| Ruffed Grouse, breast meat, skinless, raw | 1.3 mg | 75% |
| Garlic, raw | 1.2 mg | 73% |
| Vegetarian meatloaf or patties | 1.2 mg | 71% |
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled | 1.2 mg | 68% |
| Waffle, buttermilk, frozen, ready-to-heat, toasted | 1.1 mg | 65% |
| Sandwich spread, meatless | 1.1 mg | 65% |
| Beef, variety meats and by-products, liver, raw | 1.1 mg | 64% |
| Turkey, ground, fat free, pan-broiled crumbles | 1.1 mg | 64% |
| Canada Goose, breast meat only, skinless, raw | 1.1 mg | 64% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
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Open Healthy Squirrel and log a food to see your vitamin b6 for the day.
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