Recommendations for Vitamin B6 (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 0.1 (AI) | * | 0.1 (AI) | * |
| Infants | 6-12 months | 0.3 (AI) | * | 0.3 (AI) | * |
| Children | 1-3 years | 0.5 | 30 | 0.5 | 30 |
| Children | 4-8 years | 0.6 | 40 | 0.6 | 40 |
| Children | 9-13 years | 1 | 60 | 1 | 60 |
| Adolescents | 14-18 years | 1.3 | 80 | 1.2 | 80 |
| Adults | 19-50 years | 1.3 | 100 | 1.3 | 100 |
| Adults | 51-70 years | 1.7 | 100 | 1.5 | 100 |
| Adults | > 70 years | 1.7 | 100 | 1.5 | 100 |
| Pregnancy | 14-18 years | – | – | 1.9 | – |
| Pregnancy | 19-50 years | – | – | 1.9 | – |
| Breast-feeding | 14-18 years | – | – | 2 | – |
| Breast-feeding | 19-50 years | – | – | 2 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin B6
| Food | Serving | Amount of Vitamin B6 (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Beef liver, cooked | 3 oz (85g) | 0.8 | 65.4 | Excellent | 50 | Excellent |
| Beef, lean | 3 oz (85g) | 0.6 | 45.8 | Excellent | 35 | Excellent |
| Salmon, cooked | 3 oz (85g) | 0.5 | 39.2 | Excellent | 30 | Excellent |
| Octopus, cooked | 3 oz (85g) | 0.5 | 39.2 | Excellent | 30 | Excellent |
| Quail, cooked | 3 oz (85g) | 0.5 | 39.2 | Excellent | 30 | Excellent |
| Pork lean, cooked | 3 oz (85g) | 0.5 | 39.2 | Excellent | 30 | Excellent |
| Mackerel, cooked | 3 oz (85g) | 0.4 | 32.7 | Excellent | 25 | Excellent |
| Snapper, cooked | 3 oz (85g) | 0.4 | 32.7 | Excellent | 25 | Excellent |
| Goose, cooked | 3 oz (85g) | 0.4 | 32.7 | Excellent | 25 | Excellent |
| Tuna, cooked | 3 oz (85g) | 0.4 | 32.7 | Excellent | 25 | Excellent |
| Banana | medium (118g) | 0.4 | 30.8 | Excellent | 23.5 | Excellent |
| Pistachios | 1 oz (28g) | 0.4 | 30.8 | Excellent | 23.5 | Excellent |
| Sunflower seeds | 1 oz (28g) | 0.4 | 30.8 | Excellent | 23.5 | Excellent |
| Turkey, cooked | 3 oz (85g) | 0.4 | 28 | Excellent | 21.4 | Excellent |
| Grouper, cooked | 3 oz (85g) | 0.3 | 26.2 | Excellent | 20 | Excellent |
| Halibut, cooked | 3 oz (85g) | 0.3 | 26.2 | Excellent | 20 | Excellent |
| Swordfish, cooked | 3 oz (85g) | 0.3 | 26.2 | Excellent | 20 | Excellent |
| Trout, cooked | 3 oz (85g) | 0.3 | 26.2 | Excellent | 20 | Excellent |
| Lamb lean, cooked | 3 oz (85g) | 0.3 | 26.2 | Excellent | 20 | Excellent |
| Veal lean, cooked | 3 oz (85g) | 0.3 | 26.2 | Excellent | 20 | Excellent |
| Avocado | small (100g) | 0.3 | 23.1 | Excellent | 17.6 | Good |
| Oats, cooked | 1/2 cup (117g) | 0.3 | 23.1 | Excellent | 17.6 | Good |
| Turnip greens | 1 cup (144g) | 0.3 | 23.1 | Excellent | 17.6 | Good |
| Jackfruit | 1/2 cup (82,5g) | 0.3 | 20.9 | Excellent | 16 | Good |
| Haddock, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Herring, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Perch, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Pollock, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Cuttlefish, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Duck, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Chicken breast filet, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Cod, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Rabbit, cooked | 3 oz (85g) | 0.3 | 19.6 | Good | 15 | Good |
| Bell pepper red | small (74g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Broccoli florets, cooked | 1/2 cup (78g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Red cabbage | 1/2 cup (75g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Chili | 1 medium (45g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Egg large | 2 large (100g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Green bell pepper | 1 small (74g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Lentils, cooked | 1/2 cup (99g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Peanuts | 1 oz (28g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Pinto beans, cooked | 1/2 cup (85,5g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Potato, cooked | 1/2 cup (78g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Soybeans, cooked | 1/2 cup (86g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Walnuts | 1 oz (28g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Sesame seeds | 1 oz (28g) | 0.2 | 15.4 | Good | 11.8 | Good |
| Soy milk | 1 cup (250g) | 0.2 | 14.8 | Good | 11.3 | Good |
| Carp, cooked | 3 oz (85g) | 0.2 | 13.1 | Good | 10 | – |
| Flounder, cooked | 3 oz (85g) | 0.2 | 13.1 | Good | 10 | – |
| Abalone, cooked | 3 oz (85g) | 0.2 | 13.1 | Good | 10 | – |
| Crab, cooked | 3 oz (85g) | 0.2 | 13.1 | Good | 10 | – |
| Hazelnuts | 1 oz (28g) | 0.2 | 12.9 | Good | 9.9 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 0.2 | 12.7 | Good | 9.7 | – |
| Amaranth, cooked | 1/2 cup (123g) | 0.2 | 11.5 | Good | 8.8 | – |
| Brown rice, cooked | 1/2 cup (97,5g) | 0.2 | 11.5 | Good | 8.8 | – |
| Green peas, cooked | 1/2 cup (80g) | 0.2 | 11.5 | Good | 8.8 | – |
| Lima beans, cooked | 1/2 cup (94g) | 0.2 | 11.5 | Good | 8.8 | – |
| Navy beans, cooked | 1/2 cup (91g) | 0.2 | 11.5 | Good | 8.8 | – |
| Dates, pitted | 1 oz (28g) | 0.1 | 9 | – | 6.9 | – |
| Cashew nuts | 1 oz (28g) | 0.1 | 8.6 | – | 6.6 | – |
| Artichokes, cooked | 1/2 cup (84g) | 0.1 | 7.7 | – | 5.9 | – |
| Asparagus, cooked | 1/2 cup (90g) | 0.1 | 7.7 | – | 5.9 | – |
| Barley, cooked | 1/2 cup (78,5g) | 0.1 | 7.7 | – | 5.9 | – |
| Beetroot, cooked | 1/2 cup (85g) | 0.1 | 7.7 | – | 5.9 | – |
| Bread, mulitgrain | 1 slice (26g) | 0.1 | 7.7 | – | 5.9 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 0.1 | 7.7 | – | 5.9 | – |
| Carrot | 1 medium (61g) | 0.1 | 7.7 | – | 5.9 | – |
| Cauliflower, cooked | 1/2 cup (62g) | 0.1 | 7.7 | – | 5.9 | – |
| Cheese ricotta | 1/2 cup (124g) | 0.1 | 7.7 | – | 5.9 | – |
| Chickpeas, cooked | 1/2 cup (82g) | 0.1 | 7.7 | – | 5.9 | – |
| Coconut water | 1 cup (240g) | 0.1 | 7.7 | – | 5.9 | – |
| Collards, cooked | 1/2 cup (95g) | 0.1 | 7.7 | – | 5.9 | – |
| Corn, cooked | 1/2 cup (82g) | 0.1 | 7.7 | – | 5.9 | – |
| Milk, cow’s | 1 cup (244g) | 0.1 | 7.7 | – | 5.9 | – |
| Currants, dried | 1 oz (28g) | 0.1 | 7.7 | – | 5.9 | – |
| Dandelion greens | 1 cup (55g) | 0.1 | 7.7 | – | 5.9 | – |
| Figs | 1 large (64g) | 0.1 | 7.7 | – | 5.9 | – |
| Grapefruit | medium (123g) | 0.1 | 7.7 | – | 5.9 | – |
| Green cabbage, cooked | 1/2 cup (75g) | 0.1 | 7.7 | – | 5.9 | – |
| Kale, cooked | 1/2 cup (65g) | 0.1 | 7.7 | – | 5.9 | – |
| Lychees | 1/2 cup (95g) | 0.1 | 7.7 | – | 5.9 | – |
| Macadamia | 1 oz (28g) | 0.1 | 7.7 | – | 5.9 | – |
| Mango | 1/2 cup (82,5g) | 0.1 | 7.7 | – | 5.9 | – |
| Millet, cooked | 1/2 cup (87g) | 0.1 | 7.7 | – | 5.9 | – |
| Mung bean sprouts | 1 cup (100g) | 0.1 | 7.7 | – | 5.9 | – |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 0.1 | 7.7 | – | 5.9 | – |
| Parsnip, cooked | 1/2 cup (78g) | 0.1 | 7.7 | – | 5.9 | – |
| Pecans | 1 oz (28g) | 0.1 | 7.7 | – | 5.9 | – |
| Pumpkin seeds | 1 oz (28g) | 0.1 | 7.7 | – | 5.9 | – |
| Pineapple | 1/2 cup (82,5g) | 0.1 | 7.7 | – | 5.9 | – |
| Pomegranate arils | 1/2 cup (87g) | 0.1 | 7.7 | – | 5.9 | – |
| Quinoa, cooked | 1/2 cup (92,5g) | 0.1 | 7.7 | – | 5.9 | – |
| Radish | 4 medium (100g) | 0.1 | 7.7 | – | 5.9 | – |
| Spinach, cooked | 1/2 cup (90g) | 0.1 | 7.7 | – | 5.9 | – |
| Tomato | 1 medium (123g) | 0.1 | 7.7 | – | 5.9 | – |
| Poppy seeds | 1 oz (28g) | 0.1 | 7.7 | – | 5.9 | – |
| Kidney beans, cooked | 1/2 cup (88,5g) | 0.1 | 7.7 | – | 5.9 | – |
| Spelt, cooked | 1/2 cup (97g) | 0.1 | 7.7 | – | 5.9 | – |
| Wild rice, cooked | 1/2 cup (82g) | 0.1 | 7.7 | – | 5.9 | – |
| Bulgur, cooked | 1/2 cup (91g) | 0.1 | 7.7 | – | 5.9 | – |
For Table Legend & Data Sources Information click here.
