Foods highest in vitamin B6
#1: Bran (Rice and Wheat)
Crude rice and wheat bran are the foods with the most vitamin B6. As such, it is important to eat whole foods like brown rice and whole wheat bread which still contains the bran that has been taken out of their refined counterparts. Rice bran contains the most vitamin B6 with 4.07mg per 100g serving, or 4.80mg (240% RDA) per cup, 0.3mg (15% RDA) per tablespoon. Wheat bran contains 1.3mg per 100 gram serving, or 0.756mg (38% RDA) per cup, 0.05mg (1% RDA) per tablespoon.
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#2: Dried Herbs and Spices
Although dried herbs and spices are rarely used in large portions, adding in a few extra pinches to all your sauces, soups, and stews is a great way to get more vitamin B6 into your diet. Chili powder contains the most vitamin B6 with 3.67mg of vitamin B6 per 100g serving (184% RDA), or 0.294mg (15% RDA) per tablespoon. Chili powder is followed by paprika with 0.28mg (14% RDA) per tablespoon, garlic powder 12% RDA per tablespoon, dried tarragon (6% RDA), ground sage (3% RDA), dried spearmint (3% RDA), basil, chives, savory, turmeric, bay leaves, rosemary, dill, onion powder, oregano, and marjoram (1% RDA per tablespoon).
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#3: Pistachios
Pistachios are a delicious snack and a great addition to salads. 100 grams of raw pistachios (~3/4cup) will provide 1.7mg (85% RDA) of vitamin B6. That is 0.48mg (24% RDA) per ounce (~49 pistachios). Try to eat raw pistachios instead of roasted pistachios which contain considerably less vitamin b6. Roasted pistachios will provide 1.27mg (64% RDA) per 100 gram serving, or 0.36mg (18% RDA) per ounce.
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#4: Garlic (Raw)
Raw garlic provides a host of health benefits and is also a great source of vitamin B6. Raw garlic is a great base to salad dressings, and also makes a good condiment. 100 grams of raw garlic provides 1.235mg (62% RDA) of vitamin B6, that is 1.68 (84% RDA) per cup, and 0.04mg (2% RDA) per clove or teaspoon.
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#5: Liver
Liver is a vitamin rich food, but also a cholesterol rich food, that is most commonly found in the form of pâtés and sausages. Most any kind of liver provides a lot of vitamin B6, but turkey liver provides the most with 1.04mg (52% RDA) in a 100 gram serving, or 0.86mg (43% RDA) in an average turkey liver. Beef liver provides 1.03mg (51% RDA) of vitamin B6 per 100 gram serving, or 0.832mg (42% RDA) per slice.
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#6: Fish (Tuna, Salmon, and Cod)
Fish is a heart healthy food and a good source of protein. Yellow-fin Tuna provides the most vitamin B6 with 1.04mg (52% RDA) per 100g serving, or 0.88mg (44% RDA) in a 3 ounce serving. Wild caught Atlantic salmon provides 0.94mg (47% RDA) per 100 gram serving, 1.45mg (73% RDA) in half a fillet, and 0.8mg (40% RDA) in a 3 ounce serving. Dry cooked Pacific cod will provide 0.462mg (23% RDA) of vitamin B6 per 100 gram serving, 0.42mg (21% RDA) in a fillet, and 0.39mg (20% RDA) in a 3 ounce serving.
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#7: Sunflower and Sesame Seeds (Also Tahini)
Sunflower and Sesame seeds are great as an addition to breads and salads, as well as a snack on their own. Sunflower seeds provide 0.81mg (40% RDA) of vitamin B6 per 100 gram serving, or 1.1mg (95% RDA) per cup, 0.23mg (11% RDA) per ounce. Whole roasted sesame seeds provide 0.8mg (40% RDA) per 100 gram serving, 1.1mg (95% RDA) per cup, and 0.23mg (11% RDA) per ounce. Sesame butter, or tahini, will provide 0.15mg (7% RDA) of vitamin B6 per 100 gram serving, 0.04mg (2% RDA) per ounce, and 0.02mg (1% RDA) per tablespoon.
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#8: Pork Tenderloin (Lean)
Lean Pork Tenderloin, also a zinc rich food, provides the most vitamin B6 when cooked roasted. Pork tenderloin contains 0.74mg (37% RDA) of vitamin B6 per 100 gram serving, or 0.63mg (31% RDA) per 3 ounce serving.
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#9: Molasses and Sorghum Syrup
Molasses and Sorghum Syrup are high in vitamins and minerals and make a good substitute for refined sugar and corn syrup. Molasses, also a high magnesium food, provides 0.67mg (34% RDA) of vitamin B6 per 100 gram serving, or 2.26mg (113% RDA) per cup, and 0.13mg (7% RDA) per tablespoon. Sorghum syrup provides slightly less with 0.67mg (34% RDA) of vitamin B6 per 100 gram serving, 2.21mg (111% RDA) per cup, and 0.14mg (7% RDA) per tablespoon.
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#10: Hazelnuts Or Filberts
Hazelnuts make a great snack and are also a good source of potassium and copper. Dry roasted hazelnuts provide 0.62mg (31% RDA) of vitamin B6 per 100 gram serving, or 0.17mg (9% RDA) per ounce.
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