EXPLORE A NUTRIENT
Vitamin B6
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: pyridoxine (C8H11NO3). USDA reports Vitamin B6 separately. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: pyridoxine. Formula C8H11NO3; PubChem CID 1054; charge 0. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 1054, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
187 foods with data 19 not reported, excluded from ranking
- Carrot
Mature carrot, raw.
0.1456 mg - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
0.143 mg - Chickpeas
Mature chickpeas, boiled without salt.
0.139 mg - Sweet corn
Yellow sweet corn, boiled, drained, without salt.
0.139 mg - Green cabbage
Green cabbage, raw.
0.1384 mg - Wild rice
Wild rice, cooked, exactly as identified by USDA.
0.135 mg - Oats
Whole-grain rolled oats, old-fashioned, dry.
0.1346 mg - Watercress
Watercress, raw, exactly as identified by USDA.
0.129 mg - Collard greens
Collards, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.128 mg - Butternut squash
Butternut winter squash, baked without salt.
0.124 mg - Brown rice
Cooked, long-grain. The USDA source description does not state added salt.
0.123 mg - Quinoa
Cooked quinoa; added salt/fat not specified in the source description.
0.123 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Vitamin B6 (Vitamin B-6), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Vitamin B6: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is vitamin B6 and what does it do?
Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.
How much vitamin B6 do I need?
The amount of vitamin B6 you need depends on your age. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.1 mg |
Identity and structure sources
- PubChem Compound 1054: Pyridoxine · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13