by WorkfileVitaminsmg
Foods Rich in Vitamin B6
Water-soluble vitamin involved in over 100 enzyme reactions, particularly protein metabolism, neurotransmitter synthesis, and immune function.
IFCT · INDB · USDA · CoFID · Ciqual · AFCD
✓ Key Benefits
- Supports brain neurotransmitter production
- Aids protein metabolism
- Helps form hemoglobin
- May reduce nausea in pregnancy
Deficiency Signs
- Anemia
- Skin rashes
- Confusion and depression
- Weakened immunity
Higher needs:Elderly · People with kidney disease · Those with autoimmune disorders
Daily Requirement (RDA)
1.7
mg/day
Adult Male
1.5
mg/day
Adult Female
1
mg/day
Child (4–9 yrs)
Source: ICMR 2020
Top 30 Foods Rich in Vitamin B6
Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.
| # | Food | mg/100g | % DV | DB |
|---|---|---|---|---|
| 1 | 316 | >999% | IFCT | |
| 2 | 264 | >999% | IFCT | |
| 3 | 262 | >999% | IFCT | |
| 4 | Bhobhari, Rohu | 240 | >999% | IFCT |
| 5 | 236 | >999% | IFCT | |
| 6 | 229 | >999% | IFCT | |
| 7 | 225 | >999% | IFCT | |
| 8 | 223 | >999% | IFCT | |
| 9 | 218 | >999% | IFCT | |
| 10 | 218 | >999% | IFCT | |
| 11 | 216 | >999% | IFCT | |
| 12 | 216 | >999% | IFCT | |
| 13 | 214 | >999% | IFCT | |
| 14 | 207 | >999% | IFCT | |
| 15 | 202 | >999% | IFCT | |
| 16 | 202 | >999% | IFCT | |
| 17 | 194 | >999% | IFCT | |
| 18 | 190 | >999% | IFCT | |
| 19 | 186 | >999% | IFCT | |
| 20 | 185 | >999% | IFCT | |
| 21 | 184 | >999% | IFCT | |
| 22 | 181 | >999% | IFCT | |
| 23 | 180 | >999% | IFCT | |
| 24 | 176 | >999% | IFCT | |
| 25 | 173 | >999% | IFCT | |
| 26 | 172 | >999% | IFCT | |
| 27 | 169 | >999% | IFCT | |
| 28 | 163 | >999% | IFCT | |
| 29 | 161 | >999% | IFCT | |
| 30 | 160 | >999% | IFCT |
IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA
Frequently Asked Questions
How much Vitamin B6 do I need daily?▼
The recommended daily allowance (RDA) for Vitamin B6 is 1.7mg/day for adult men and 1.5mg/day for adult women, based on ICMR 2020 guidelines for India.
What does Vitamin B6 do for the body?▼
Supports brain neurotransmitter production. Aids protein metabolism. Helps form hemoglobin. May reduce nausea in pregnancy.
What happens if I don't get enough Vitamin B6?▼
Vitamin B6 deficiency can lead to: Anemia, Skin rashes, Confusion and depression, Weakened immunity. Adequate intake through diet or supplementation is recommended.