Nutrient table

Foods high in vitamin B6

Per usual portion, lobster deep-frozen, soya bean mature and pork hindshank (hock) raw supply the most vitamin B6. Among plant foods, soya bean mature and batata/sweet potato lead. The tables rank 3,004 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 1.4 mg for women and 1.6 mg for men a day. The percentage column uses the higher of the two.

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Good to know

Vitamin B6 is widespread – in meat, fish, whole grains, pulses and potatoes. Being water-soluble, part of it passes into the cooking water.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Lobster deep-frozen, grilledCrustaceans 120 g 2.0 125% 1.7
2 Soya bean matureVegetables 180 g 1.8 113% 1.0
3 Pork hindshank (hock) rawPork 500 g 1.7 105% 0.34
4 Atlantic horse mackerel rawDeep-sea fish 150 g 1.4 89.0% 0.95
5 Goose liver, fried without fat (pan)Variety meats/giblets 140 g 1.3 83.0% 0.95
6 Beef liver, rawVariety meats/giblets 150 g 1.3 80.0% 0.85
7 Swordfish stewedFresh-water fish 150 g 1.2 74.0% 0.79
8 Duck liver, fried without fat (pan)Variety meats/giblets 130 g 1.2 72.0% 0.89
9 Albacore rawDeep-sea fish 120 g 1.1 71.0% 0.95
10 Sheep liver, rawVariety meats/giblets 120 g 1.1 68.0% 0.90
11 Yellowfin tuna rawDeep-sea fish 120 g 0.99 62.0% 0.83
12 Wild duck leg, with skin, fried without fat (oven)Game birds 180 g 0.99 62.0% 0.55
13 Salmon grilledFresh-water fish 170 g 0.99 62.0% 0.58
14 Turkey giblets, braised without fatPoultry 150 g 0.97 61.0% 0.65
15 Veal kidney, braised without fatVariety meats/giblets 120 g 0.96 60.0% 0.80
16 Tuna canned, drainedDeep-sea fish 100 g 0.95 59.0% 0.95
17 Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 0.87 54.0% 0.73
18 Boiling fowl leg, with skin, rawPoultry 200 g 0.86 54.0% 0.43
19 European perch poachedFresh-water fish 150 g 0.84 52.0% 0.56
20 Piked dogfish rawDeep-sea fish 150 g 0.82 52.0% 0.55

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Lobster deep-frozen, grilledCrustaceans 1.7 120 g 2.0
2 Pistachio nutNuts 1.5 30 g 0.45
3 Shiitake mushroom driedMushrooms 1.3 15 g 0.20
4 Sunflower seedOil seeds 1.3 30 g 0.38
5 Mirepoix driedVegetables 1.1 10 g 0.11
6 Wheat germCereals and grain (excluding rice) 1.1 15 g 0.17
7 Soya bean matureVegetables 1.0 180 g 1.8
8 Lupin flourLegumes (mature) 1.0 30 g 0.30
9 Oat whole grain, rawCereals and grain (excluding rice) 0.96 50 g 0.48
10 Atlantic horse mackerel rawDeep-sea fish 0.95 150 g 1.4
11 Tuna canned, drainedDeep-sea fish 0.95 100 g 0.95
12 Albacore rawDeep-sea fish 0.95 120 g 1.1
13 Goose liver, fried without fat (pan)Variety meats/giblets 0.95 140 g 1.3
14 Parsley root driedVegetables 0.92 10 g 0.092
15 Sheep liver, rawVariety meats/giblets 0.90 120 g 1.1
16 Duck liver, fried without fat (pan)Variety meats/giblets 0.89 130 g 1.2
17 Banana driedFruit 0.85 35 g 0.30
18 Beef liver mince, rawRed meat (excluding variety meats) 0.85 120 g 1.0
19 Yellowfin tuna rawDeep-sea fish 0.83 120 g 0.99
20 Palm heart, rawVegetables 0.81 70 g 0.57

Plant foods high in vitamin B6

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 1.8 113% 1.0
2 Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 0.80 50.0% 0.45
3 Sweet pepper red, fried without fat (pan)Vegetables 150 g 0.77 48.0% 0.51
4 Brussels sprouts fried without fat (pan)Vegetables 120 g 0.76 47.0% 0.63
5 Maize rawCereals and grain (excluding rice) 180 g 0.72 45.0% 0.40
6 Sauerkraut drained, fried without fat (pan)Vegetables 180 g 0.64 40.0% 0.36
7 Cherimoya rawFruit 250 g 0.64 40.0% 0.26
8 New Zealand spinach fried without fat (pan)Vegetables 150 g 0.61 38.0% 0.41
9 Shiitake mushroom dried, boiledMushrooms 100 g 0.57 36.0% 0.57
10 Yam fried without fat (pan)Starchy roots and tubers 180 g 0.57 36.0% 0.32
11 Palm heart, rawVegetables 70 g 0.57 35.0% 0.81
12 Oat whole grain, rawCereals and grain (excluding rice) 50 g 0.48 30.0% 0.96

Highest nutrient density

Vitamin B6 per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 Palm heart, rawVegetables 2.5 0.81
2 New Zealand spinach fried without fat (pan)Vegetables 1.8 0.41
3 Lobster rawCrustaceans 1.5 1.2
4 Turnip tops/greens, fried without fat (pan)Vegetables 1.3 0.35
5 Chilli pepper red, rawVegetables 1.3 0.51
6 Tuna canned, drainedDeep-sea fish 1.0 0.95
7 Garden cress rawVegetables 0.97 0.30
8 Chinese spinach rawVegetables 0.96 0.19
9 Sweet pepper red, rawVegetables 0.94 0.34
10 Sauerkraut drained, rawVegetables 0.91 0.21
11 Swede rawVegetables 0.91 0.20
12 Swordfish rawFresh-water fish 0.90 0.95

By food group

Vegetables and potatoes high in vitamin B6

Food Portion per portion (mg) % reference
Soya bean matureVegetables 180 g 1.8 113%
Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 0.80 50.0%
Sweet pepper red, fried without fat (pan)Vegetables 150 g 0.77 48.0%
Brussels sprouts fried without fat (pan)Vegetables 120 g 0.76 47.0%
Sauerkraut drained, fried without fat (pan)Vegetables 180 g 0.64 40.0%
New Zealand spinach fried without fat (pan)Vegetables 150 g 0.61 38.0%
Yam fried without fat (pan)Starchy roots and tubers 180 g 0.57 36.0%
Palm heart, rawVegetables 70 g 0.57 35.0%

Mushrooms high in vitamin B6

Food Portion per portion (mg) % reference
Shiitake mushroom dried, boiledMushrooms 100 g 0.57 36.0%
Oyster mushroom dried, boiledMushrooms 100 g 0.31 19.0%
Morel dried, boiledMushrooms 70 g 0.30 19.0%
Mixed mushrooms dried, boiledMushrooms 120 g 0.30 19.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 0.21 13.0%
Buttom mushroom dried, boiledMushrooms 80 g 0.16 10.0%
Chanterelle dried, boiledMushrooms 100 g 0.15 9.0%
Porcini mushroom dried, boiledMushrooms 100 g 0.13 8.0%

Fruit high in vitamin B6

Food Portion per portion (mg) % reference
Cherimoya rawFruit 250 g 0.64 40.0%
Plantain fried without fat (pan)Fruit 180 g 0.43 27.0%
Banana rawFruit 120 g 0.31 19.0%
Pineapple driedFruit 40 g 0.28 18.0%
Avocado rawFruit 100 g 0.27 17.0%
Elderberry rawFruit 100 g 0.25 16.0%
Watermelon rawFruit 300 g 0.21 13.0%
Pineapple juiceFruit 200 g 0.20 12.0%

Pulses high in vitamin B6

Food Portion per portion (mg) % reference
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 0.38 24.0%
Lentil matureLegumes (mature) 60 g 0.33 21.0%
Lupin flourLegumes (mature) 30 g 0.30 19.0%
Haricot bean matureLegumes (mature) 60 g 0.26 16.0%
Kidney bean matureLegumes (mature) 60 g 0.24 15.0%
Broad bean mature, boiledLegumes (mature) 180 g 0.23 15.0%
Mung bean matureLegumes (mature) 60 g 0.23 14.0%
Cowpea/black-eyed pea, matureLegumes (mature) 60 g 0.21 13.0%

Nuts and seeds high in vitamin B6

Food Portion per portion (mg) % reference
Pistachio nutNuts 30 g 0.45 28.0%
Sunflower seedOil seeds 30 g 0.38 24.0%
Sweet chestnut bakedNuts 80 g 0.29 18.0%
HazelnutNuts 30 g 0.20 12.0%
WalnutNuts 30 g 0.18 11.0%
Sweet chestnut flourNuts 30 g 0.16 10.0%
PecanNuts 25 g 0.15 9.0%
Cashew nutNuts 25 g 0.13 8.0%

Grains, bread and pasta high in vitamin B6

Food Portion per portion (mg) % reference
Maize rawCereals and grain (excluding rice) 180 g 0.72 45.0%
Oat whole grain, rawCereals and grain (excluding rice) 50 g 0.48 30.0%
Durum wheat wholemeal semolina, boiledCereals and grain (excluding rice) 200 g 0.35 22.0%
Buckwheat rawCereals and grain (excluding rice) 60 g 0.35 22.0%
Wholemeal egg pasta rawPasta 80 g 0.34 21.0%
Barley whole grain, rawCereals and grain (excluding rice) 60 g 0.34 21.0%
Rice parboiled, rawRice 70 g 0.32 20.0%
Millet rawCereals and grain (excluding rice) 60 g 0.31 19.0%

Dairy, cheese and eggs high in vitamin B6

Food Portion per portion (mg) % reference
Goose egg rawEggs 160 g 0.38 24.0%
Sheep's milk min. 4.5 % fatCheese 240 g 0.19 12.0%
Duck egg rawEggs 80 g 0.19 12.0%
Quark 20 % fat in dry matterCheese 200 g 0.18 11.0%
Yogurt made from sheep's milkDairy products 180 g 0.13 8.0%
Milk skimmed, fresh, max. 0.1 % fat, pasteurisedMilk 240 g 0.12 8.0%
Sour wheyDairy products 250 g 0.12 7.0%
Soft cheese min. 30 % fat in dry matterCheese 40 g 0.11 7.0%

Fish and seafood high in vitamin B6

Food Portion per portion (mg) % reference
Lobster deep-frozen, grilledCrustaceans 120 g 2.0 125%
Atlantic horse mackerel rawDeep-sea fish 150 g 1.4 89.0%
Swordfish stewedFresh-water fish 150 g 1.2 74.0%
Albacore rawDeep-sea fish 120 g 1.1 71.0%
Yellowfin tuna rawDeep-sea fish 120 g 0.99 62.0%
Salmon grilledFresh-water fish 170 g 0.99 62.0%
Tuna canned, drainedDeep-sea fish 100 g 0.95 59.0%
European perch poachedFresh-water fish 150 g 0.84 52.0%

Meat and sausages high in vitamin B6

Food Portion per portion (mg) % reference
Pork hindshank (hock) rawPork 500 g 1.7 105%
Goose meat, without skin, rawPoultry 170 g 1.1 68.0%
Duck breast, with skin, fried without fat (oven)Poultry 200 g 1.1 68.0%
Beef liver mince, rawRed meat (excluding variety meats) 120 g 1.0 64.0%
Wild duck leg, with skin, fried without fat (oven)Game birds 180 g 0.99 62.0%
Turkey giblets, braised without fatPoultry 150 g 0.97 61.0%
Sheep fillet medaillon, rawMutton 150 g 0.94 58.0%
Boiling fowl leg, with skin, rawPoultry 200 g 0.86 54.0%

Offal high in vitamin B6

Food Portion per portion (mg) % reference
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 1.3 83.0%
Beef liver, rawVariety meats/giblets 150 g 1.3 80.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 1.2 72.0%
Sheep liver, rawVariety meats/giblets 120 g 1.1 68.0%
Veal kidney, braised without fatVariety meats/giblets 120 g 0.96 60.0%
Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 0.87 54.0%
Pork liver, rawVariety meats/giblets 120 g 0.79 50.0%
Lamb kidney, braised without fatVariety meats/giblets 120 g 0.73 46.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy