October 8, 2021

10 Foods That Will Boost Your Vitamin B6 Intake

A well-balanced diet will ensure your body is getting the best nutrients possible. We know you sometimes love to dig into the details about specific nutrients like vitamin B6. We thought this would be a great place to start: a roundup of the top food sources for vitamin B6.

Before we move on to the fun stuff (food suggestions), let’s first make sure you know the basics of this vital nutrient.

Vitamin B6, also known by pyridoxine or pyridoxine plays an important role for our overall health. It helps us metabolize carbohydrates and proteins, as well as helping to regulate blood sugar. Wendy Bazilian is a registered dietitian nutritionist and DrPH.

Are you curious about how much there is the requirement of B6? For men and women aged 19 to 50, the recommended dietary allowance (or RDA) is 1.3 mg. Bazilian says that pregnant and lactating mothers need more and should aim to consume 1.9 to 2mg per day.

Vitamin B6 may be required by some people, but many people can get enough vitamin B6 through food. She says that vitamin B6 is present in many foods so it should not be difficult to find healthy food options and make them into a nutrient-dense and flavorful diet.

These are some fantastic food sources for vitamin B6.


  • Maggie Michalczyk, a registered dietitian nutritionist based in Chicago, is Maggie Michalczyk.
  • Wendy Bazilian (DrPH) is a registered dietitian nutritionalist in San Diego.

Vitamin B6 inTurkey

Are you looking to get lots of B6 from a single source? Turkey is a good choice. A single serving of turkey, two to three ounces, contains almost half of your daily B6 intake. Other nutrients, such as zinc and selenium, will also be available.

Michalczyk suggests that turkey can be added to your diet not only for Thanksgiving.

Salmon – Vitamin B6

Michalczyk states that seafood is a good choice for obtaining B6. A three-ounce portion of salmon will provide you with approximately 6mg or 35% of your daily vitamin B6 intake.

Salmon has other nutritional benefits such as omega-3s and vitamin D.

Michalczyk suggests adding salmon to your meals at least twice per week. There are many ways to prepare salmon that are both healthy and delicious: roasted, grilled and in salads.


Chickpeas can be a good source of vitamin B6 if you don’t like meat or other animal-based foods. They are also versatile, so they can be used in soups, salads and hummus. You don’t have to choose between canned or dried chickpeas. Both are great options.

Michalczyk suggests chickpea pasta if you want something different. She says that chickpea pasta is a great way of reaping the benefits B6, and it has more fiber and protein than regular pasta.


Michalczyk states that avocados contain approximately 20% of the daily B6 value in one cup. They are also rich in healthy fats, fiber, as well as many vitamins and minerals like vitamin E, vitamin A, and potassium.

There are many ways to incorporate avocado into your diet. You can use it on salads, grain bowls, toast, and with eggs.


Carrots are loved for their crunch and color, but did know that they also have many nutritional benefits. They are rich in vitamin A and B6, making them a good source of nutrients.

Michalczyk says, “Add them to stir fries, roast them as side dishes, or snack on them with Hummus to reap the health benefits of vitamin A and vitamin B6, potassium, fiber, and vitamin B6.”

Tuna (Yellowfin)

A three-ounce portion of yellowfin tuna contains.9 mg vitamin B6, more than half of the daily recommended intake. Yellowfin tuna can also be used in salads as a source of protein. Bazilian suggests that it’s great grilled as a tuna hamburger, or in burritos and grain bowls.

However, there’s a caveat. Bazilian warns against excessive tuna consumption due to its high mercury content. She says that tuna is high in mercury. “But most people can eat tuna in a variety of diets on a regular basis.


You can get.4mg, or 25%, of vitaminB6.3 by eating one medium banana. Bananas are a great source of vitaminB6 and potassium. Bananas are easy to carry around and affordable. They can also be used as snacks throughout the day. It’s important to remember it’s there.

Bananas are an athlete’s fuel. They go well with peanut butter, milk or yogurt parfaits/bowls. Bazilian states that bananas are an essential ingredient in smoothies, making them creamy. You can make a delicious mock-ice cream by blending a frozen banana more thoroughly.

Cottage Cheese

Cottage cheese provides about 12% of your daily vitamin B6 intake in one cup. Bazilian also says that cottage cheese is a good source for protein with a small amount of calories.

Cottage cheese can be used as a breakfast or snack, and it’s delicious with fruit, savory toppings, toast, crackers, and spreads. Cottage cheese can be blended into smoothies or used to enhance the creaminess of stews and casseroles.


Potatoes are nutritious, inexpensive and can be used in many ways. They can also be used as a pantry staple and can easily be incorporated into almost any meal. A cup of potatoes provides you with.4 mg vitamin B6, which is about 25% of your daily intake.

Some people believe potatoes are unhealthy. However, this is mostly false. Here’s more information.

Are you looking for ways to include potatoes in your diet? Bazilian suggests creating a potato salad using olive oil and herbs. You can also add sliced potatoes (after cooling and cooking) to salads or soups.

You may prefer to eat chilled potatoes if you don’t normally eat them hot. Bazilian tells Byrdie that potatoes can be cooled and served cool in potato salads or with salads. This increases the resistance starch, which can help increase fat burn and satiety.

Vitamin B6 in Ground Beef

Bazilian states that meat provides protein, iron and other nutrition. “Ground beef is a good source for B6 if you eat meat.” A three-ounce portion of ground beef will provide you with.3 mg vitamin B6. This is 18% of your daily requirement.

Bazilian suggests that ground beef can be used in meatballs, bolognese sauces, taco or burrito fillings, or mixed with mushrooms or walnuts to make hamburgers.

Be careful how much beef and red meat you eat each week. It’s not good for the environment or your health.