The Recommended Dietary Allowances (RDA) for vitamin B6 varies based on age for adults:
See our vitamin B6 monograph for details on children and pregnancy/lactation data.
Foods |
Standard serving |
Amount per serving |
| Avocado | 1 cup (about 1 fruit) | 0.39 mg |
| Beef liver | 1 ounce | 0.29 mg |
| Broccoli (cooked) | 1 cup | 0.28 mg |
| Cereal (oat) | 1 cup | 0.59 mg |
| Cereal (All-bran wheat flakes, fortified) | 1 cup | 2.69 mg |
| Egg (large, boiled) | 2 eggs | 0.16 mg |
| Ground beef (85% lean, ground, cooked) | 3 ounce | 0.31 mg |
| Jackfruit | 1 cup (sliced) | 0.54 mg |
| Milk, low fat (1 %) | 1 cup | 0.15 mg |
| Peanuts (without shells) | ½ cup | 0.34 mg |
| Pinto beans | 1 cup | 0.37 mg |
| Potato (baked with skin) | 1 medium (285 grams) | 0.88 mg |
| Poblano pepper | 1 cup | 0.34 mg |
| Sweet red pepper (raw) | 1 cup | 0.44 mg |
| Salmon (baked or broiled) | 1 medium filet (227 grams) | 1.57 mg |
| Sunflower seeds (without shell) | 1 ounce | 0.23 mg |
| Tuna (canned in water) | 1 can (6.5 ounce) | 0.53 mg |
| Turkey (breast meal only, roasted) | 3 ounce | 0.69 mg |
| Turkey breast (deli meat) | 1 regular sandwich | 0.23 mg |
| White beans (canned) |
½ cup | 0.13 mg |
*For a complete list of vitamin B6-rich foods, see the USDA Food Composition Databases.
