Vitamin B6 in foods (table)

These tables are adopted by the average daily need for vitamin B6 is 2 mg. Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin B6 (or pyridoxine).

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FOODS HIGH in VITAMIN B6:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Pistachios	1.7 mg	85%
Sunflower seeds (sunflower seeds)	1.34 mg	67%
Wheat bran	1.3 mg	65%
Garlic	1.23 mg	62%
Beans (grain)	0.9 mg	45%
Soybean (grain)	0.85 mg	43%
Walnut	0.8 mg	40%
Salmon Atlantic (salmon)	0.8 mg	40%
Mackerel	0.8 mg	40%
Sesame	0.79 mg	40%
Tuna	0.77 mg	39%
Hazelnuts	0.7 mg	35%
Acorns, dried	0.69 mg	35%
Salmon	0.61 mg	31%
Wheat (grain, hard grade)	0.6 mg	30%
Buckwheat flour	0.58 mg	29%
Flour Wallpaper	0.55 mg	28%
Barley groats	0.54 mg	27%
Rice (grain)	0.54 mg	27%
Groats hulled millet (polished)	0.52 mg	26%
Meat (chicken)	0.52 mg	26%
Sweet pepper (Bulgarian)	0.52 mg	26%
Meat (broiler chickens)	0.51 mg	26%
Chum	0.5 mg	25%
Wheat groats	0.5 mg	25%
Wheat flour 2nd grade	0.5 mg	25%
Wheat (grain, soft variety)	0.5 mg	25%
Barley (grain)	0.47 mg	24%
Egg yolk	0.46 mg	23%
Caviar black granular	0.46 mg	23%
Cashews	0.42 mg	21%
Feta Cheese	0.42 mg	21%
White mushrooms, dried	0.41 mg	21%
Rye (grain)	0.41 mg	21%
Buckwheat (unground)	0.4 mg	20%
Herring fatty	0.4 mg	20%
Banana	0.37 mg	19%
Meat (beef)	0.37 mg	19%
Pearl barley	0.36 mg	18%
Peanuts	0.35 mg	18%
Rye flour wholemeal	0.35 mg	18%
Buckwheat (grain)	0.34 mg	17%
Meat (Turkey)	0.33 mg	17%
Meat (pork meat)	0.33 mg	17%
Durian	0.32 mg	16%
Caviar red caviar	0.32 mg	16%
Peas (shelled)	0.3 mg	15%
Shiitake mushrooms	0.3 mg	15%
Potatoes	0.3 mg	15%
Almonds	0.3 mg	15%
Milk skimmed	0.3 mg	15%
Meat (lamb)	0.3 mg	15%
Meat (pork fat)	0.3 mg	15%
Herring lean	0.3 mg	15%

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Vitamin B6 found in dairy products and egg products:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Egg yolk	0.46 mg	23%
Yogurt 1.5%	0.05 mg	3%
Yogurt 3,2%	0.05 mg	3%
1% yogurt	0.06 mg	3%
Kefir 2.5%	0.06 mg	3%
Kefir 3.2%	0.06 mg	3%
Low-fat kefir	0.06 mg	3%
Koumiss (from Mare’s milk)	0.03 mg	2%
The mass of curd is 16.5% fat	0.05 mg	3%
Milk 1,5%	0.05 mg	3%
Milk 2,5%	0.05 mg	3%
Milk 3.2%	0.05 mg	3%
Milk 3,5%	0.05 mg	3%
Goat milk	0.05 mg	3%
Condensed milk with sugar 8,5%	0.13 mg	7%
Milk powder 25%	0.2 mg	10%
Milk skimmed	0.3 mg	15%
Ice cream sundae	0.07 mg	4%
Buttermilk	0.02 mg	1%
Yogurt 2.5% of	0.02 mg	1%
Cream 10%	0.04 mg	2%
Cream 20%	0.06 mg	3%
Cream 25%	0.08 mg	4%
Cream 8%	0.04 mg	2%
Cream powder 42%	0.05 mg	3%
Sour cream 20%	0.07 mg	4%
Sour cream 30%	0.07 mg	4%
Cheese “Gollandskiy” 45%	0.11 mg	6%
Cheese “Camembert”	0.25 mg	13%
Parmesan Cheese	0.09 mg	5%
Cheese “Roquefort” 50%	0.15 mg	8%
Cheese “Russian” 50%	0.1 mg	5%
Feta Cheese	0.42 mg	21%
Cheese Cheddar 50%	0.15 mg	8%
Cheese Swiss 50%	0.1 mg	5%
Gouda Cheese	0.08 mg	4%
Cheese “Russian”	0.1 mg	5%
Cheese 18% (bold)	0.11 mg	6%
Cheese 2%	0.19 mg	10%
Curd 5%	0.19 mg	10%
Cottage cheese 9% (bold)	0.11 mg	6%
Curd	0.19 mg	10%
Egg powder	0.17 mg	9%
Chicken egg	0.14 mg	7%
Quail egg	0.15 mg	8%

Vitamin B6 in meat, fish and seafood:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Salmon	0.61 mg	31%
Caviar red caviar	0.32 mg	16%
Caviar black granular	0.46 mg	23%
Squid	0.18 mg	9%
Flounder	0.12 mg	6%
Chum	0.5 mg	25%
Shrimp	0.03 mg	2%
Salmon Atlantic (salmon)	0.8 mg	40%
Pollock	0.1 mg	5%
Capelin	0.1 mg	5%
Meat (lamb)	0.3 mg	15%
Meat (beef)	0.37 mg	19%
Meat (Turkey)	0.33 mg	17%
Meat (chicken)	0.52 mg	26%
Meat (pork fat)	0.3 mg	15%
Meat (pork meat)	0.33 mg	17%
Meat (broiler chickens)	0.51 mg	26%
Grouper	0.13 mg	7%
Perch river	0.12 mg	6%
Cod liver (canned food)	0.23 mg	12%
Herring fatty	0.4 mg	20%
Herring lean	0.3 mg	15%
Mackerel	0.8 mg	40%
Mackerel	0.12 mg	6%
Sudak	0.19 mg	10%
Cod	0.17 mg	9%
Tuna	0.77 mg	39%
Sprats in oil (canned)	0.13 mg	7%
Pike	0.19 mg	10%

Vitamin B6 in cereals, cereal products and pulses:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Peas (shelled)	0.3 mg	15%
Green peas (fresh)	0.17 mg	9%
Buckwheat (grain)	0.34 mg	17%
Buckwheat porridge (from cereals, unground)	0.14 mg	7%
Buckwheat (unground)	0.4 mg	20%
Corn grits	0.25 mg	13%
Semolina	0.17 mg	9%
Eyeglasses	0.27 mg	14%
Pearl barley	0.36 mg	18%
Wheat groats	0.5 mg	25%
Groats hulled millet (polished)	0.52 mg	26%
Rice	0.2 mg	10%
Barley groats	0.54 mg	27%
Sweet corn	0.06 mg	3%
Macaroni from a flour of 1 grade	0.2 mg	10%
Pasta from flour V/s	0.16 mg	8%
Buckwheat flour	0.58 mg	29%
Oat flour (oatmeal)	0.2 mg	10%
Wheat flour of 1 grade	0.22 mg	11%
Wheat flour 2nd grade	0.5 mg	25%
The flour	0.17 mg	9%
Flour Wallpaper	0.55 mg	28%
Flour rye	0.25 mg	13%
Rye flour wholemeal	0.35 mg	18%
Flour rye seeded	0.1 mg	5%
Oats (grain)	0.26 mg	13%
Oat bran	0.16 mg	8%
Wheat bran	1.3 mg	65%
Wheat (grain, soft variety)	0.5 mg	25%
Wheat (grain, hard grade)	0.6 mg	30%
Rice (grain)	0.54 mg	27%
Rye (grain)	0.41 mg	21%
Soybean (grain)	0.85 mg	43%
Beans (grain)	0.9 mg	45%
Beans (legumes)	0.16 mg	8%
Bread Borodino	0.14 mg	7%
Wheat bread (flour 1st grade)	0.13 mg	7%
Wheat bread (made from flour V/s)	0.1 mg	5%
Bread wheat (wholemeal flour)	0.17 mg	9%
Bread Riga	0.14 mg	7%
Whole wheat bread	0.21 mg	11%
Oat flakes “Hercules”	0.24 mg	12%
Barley (grain)	0.47 mg	24%

The content of vitamin B6 in nuts and seeds:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Peanuts	0.35 mg	18%
Walnut	0.8 mg	40%
Acorns, dried	0.69 mg	35%
Pine nuts	0.09 mg	5%
Cashews	0.42 mg	21%
Sesame	0.79 mg	40%
Almonds	0.3 mg	15%
Sunflower seeds (sunflower seeds)	1.34 mg	67%
Pistachios	1.7 mg	85%
Hazelnuts	0.7 mg	35%

The content of vitamin B6 in fruits, vegetables, dried fruits:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Apricot	0.05 mg	3%
Avocado	0.29 mg	15%
Quince	0.04 mg	2%
Pineapple	0.11 mg	6%
Orange	0.06 mg	3%
Watermelon	0.05 mg	3%
Basil (green)	0.15 mg	8%
Eggplant	0.15 mg	8%
Banana	0.37 mg	19%
Rutabaga	0.2 mg	10%
Grapes	0.08 mg	4%
Cherry	0.05 mg	3%
Blueberries	0.05 mg	3%
Garnet	0.07 mg	4%
Grapefruit	0.04 mg	2%
Pear	0.03 mg	2%
Durian	0.32 mg	16%
Melon	0.07 mg	4%
BlackBerry	0.03 mg	2%
Strawberries	0.05 mg	3%
Chamaenerion angustifolium (green)	0.63 mg	32%
Ginger (root)	0.16 mg	8%
Zucchini	0.11 mg	6%
Cabbage	0.1 mg	5%
Broccoli	0.17 mg	9%
Brussels sprouts	0.28 mg	14%
Cabbage, red,	0.23 mg	12%
Cabbage	0.23 mg	12%
Savoy cabbages	0.2 mg	10%
Cauliflower	0.16 mg	8%
Potatoes	0.3 mg	15%
Kiwi	0.06 mg	3%
Cilantro (green)	0.15 mg	8%
Cranberry	0.06 mg	3%
Cress (greens)	0.25 mg	13%
Gooseberry	0.08 mg	4%
Lemon	0.08 mg	4%
Dandelion leaves (greens)	0.25 mg	13%
Burdock (root)	0.24 mg	12%
Green onions (the pen)	0.15 mg	8%
Onion	0.12 mg	6%
Raspberry	0.06 mg	3%
Mango	0.12 mg	6%
Mandarin	0.07 mg	4%
Pigweed white (green)	0.27 mg	14%
Carrots	0.13 mg	7%
Nectarine	0.03 mg	2%
Cucumber	0.04 mg	2%
Sweet pepper (Bulgarian)	0.52 mg	26%
Peach	0.03 mg	2%
Parsley (green)	0.18 mg	9%
Pomelo	0.04 mg	2%
Tomato (tomato)	0.1 mg	5%
Rhubarb (greens)	0.04 mg	2%
Radishes	0.1 mg	5%
Lettuce (greens)	0.18 mg	9%
Beets	0.07 mg	4%
Celery (green)	0.08 mg	4%
Celery (root)	0.16 mg	8%
Drain	0.03 mg	2%
White currants	0.07 mg	4%
Red currants	0.07 mg	4%
Black currants	0.07 mg	4%
Pumpkin	0.13 mg	7%
Dill (greens)	0.15 mg	8%
Feijoa	0.07 mg	4%
Persimmon	0.1 mg	5%
Prunes	0.2 mg	10%
Garlic	1.23 mg	62%
Spinach (greens)	0.1 mg	5%
Apples	0.04 mg	2%

The content of vitamin B6 is in mushrooms:

Product name	Vitamin B6 in 100g	The percentage of daily requirement
Oyster mushrooms	0.1 mg	5%
Morel mushroom	0.14 mg	7%
White mushrooms	0.1 mg	5%
White mushrooms, dried	0.41 mg	21%
Chanterelle mushrooms	0.04 mg	2%
Mushrooms	0.11 mg	6%
Shiitake mushrooms	0.3 mg	15%