Nutrient lists · USDA FNDDS 2021–2023
Foods high in vitamin B6
Per serving, the top food in USDA’s FNDDS is Beef, steak, T-bone, lean only eaten, with 2 mg of vitamin B6 in 1 regular (300 g), 118% of the Daily Value. Cereal, O's, multigrain, Vegetarian, fillet and Chicken breast, grilled with sauce, skin not eaten come next. Per 100 grams, Cereal, O's, multigrain ranks first, at 4.27 mg.
Per serving
Serving size a usual portion
| Food | Serving | Vitamin B6 | % DV |
|---|---|---|---|
| 1Beef, steak, T-bone, lean only eaten | 1 regular · 300 g | 2 mg | 118% |
| 2Cereal, O's, multigrain | 1 cup · 30 g | 1.28 mg | 75% |
| 3Vegetarian, fillet | 1 fillet · 85 g | 1.28 mg | 75% |
| 4Chicken breast, grilled with sauce, skin not eaten | 1 cup, cooked, diced · 165 g | 1.17 mg | 69% |
| 5Steak, NS as to type of meat, NS as to fat eaten | 1 regular · 160 g | 1.03 mg | 61% |
| 6Fish, salmon, baked or broiled | 1 small/regular fillet · 140 g | 1.03 mg | 60% |
| 7Oatmeal, instant, maple flavored, fat added | 1 cup, cooked · 240 g | 0.98 mg | 58% |
| 8Fish, tuna, cooked | 1 small/regular fillet · 90 g | 0.96 mg | 57% |
| 9Potato, baked, peel eaten, with butter | 1 medium · 315 g | 0.93 mg | 54% |
| 10Liver, beef | 1 slice, any size · 85 g | 0.87 mg | 51% |
| 11Waffle, NFS | 1 medium waffle · 75 g | 0.83 mg | 49% |
| 12Fish, halibut | 1 fillet, any size · 140 g | 0.78 mg | 46% |
| 13Fish, swordfish | 1 fillet, any size · 140 g | 0.77 mg | 45% |
| 14Pork, chop, lean only eaten | 1 regular · 120 g | 0.77 mg | 45% |
| 15Turkey, light or dark meat, stewed, skin not eaten | 1 large or thick slice · 85 g | 0.76 mg | 45% |
% Daily Value: the share of the FDA’s 1.7 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Vitamin B6 | % DV |
|---|---|---|
| 1Cereal, O's, multigrain | 4.27 mg | 251% |
| 2Margarine, tub | 3.75 mg | 221% |
| 3Butter replacement, liquid | 3.75 mg | 221% |
| 4Peanut butter, vitamin and mineral fortified | 2.23 mg | 131% |
| 5Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar) | 1.83 mg | 108% |
| 6Vegetarian, fillet | 1.5 mg | 88% |
| 7Yeast | 1.5 mg | 88% |
| 8Cereal, corn flakes, plain | 1.44 mg | 85% |
| 9Breakfast bar, cereal crust with fruit filling, lowfat | 1.4 mg | 82% |
| 10Wheat bran | 1.3 mg | 76% |
| 11Garlic, raw | 1.24 mg | 73% |
| 12Garlic, cooked | 1.17 mg | 69% |
| 13Table fat, NFS | 1.13 mg | 66% |
| 14Pistachio nuts, NFS | 1.12 mg | 66% |
| 15Waffle, plain, frozen | 1.11 mg | 65% |
% Daily Value: the share of the FDA’s 1.7 mg a day in 100 g.
About vitamin B6 in this data
FNDDS reports vitamin B6 in milligrams, and the FDA’s Daily Value is 1.7 mg. Energy drinks carry more added B6 per can than any food holds per serving, so the lists leave them out, as they do supplements. Steak and chicken breast lead per serving; fortified cereal and margarine are the densest per 100 g.
For what vitamin B6 does in the body and how much people need, see Vitamin B6: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track vitamin B6 in Calorie Tape
Calorie Tape logs every nutrient a food reports, vitamin B6 included, and shows which foods your day’s vitamin B6 came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in vitamin B12Top per serving: Liver, beef
- Foods high in niacinTop per serving: Fish, tuna, cooked
- Foods high in folateTop per serving: Cereal, oat bunches
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Compare the top twoBeef, steak, T-bone, lean only eaten vs Cereal, O's, multigrain, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Vitamin B6: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.