5 Foods That Contain More Vitamin B6 Than a Banana
Bananas are often associated with vitamin B6—but they’re far from the richest source. If you’re looking to boost your intake of this essential nutrient, several everyday foods actually provide more vitamin B6 per serving. From plant-based options to high-quality animal proteins, here are five foods that outperform bananas in vitamin B6 content.
Why Vitamin B6 Is Important
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a vital role in overall health. It supports:
- Healthy immune system function
- Red blood cell and hemoglobin production
- Proper nerve function
- Protein metabolism
- Blood sugar regulation
Most adults need about 1.3 mg of vitamin B6 per day. Requirements increase to 1.9 mg daily during pregnancy.
1. Chickpeas (Garbanzo Beans)
Vitamin B6 per cup (cooked): ~1.1 mg (65% of Daily Value)
Chickpeas top the list. One cup of cooked chickpeas delivers about 1.1 mg of vitamin B6—significantly more than a typical banana.
In addition to vitamin B6, chickpeas provide fiber, plant-based protein, iron, magnesium, and potassium. They’re a smart addition to salads, soups, stews, and homemade hummus.
2. Beef Liver
Vitamin B6 per 3 oz (85 g) cooked: ~0.9 mg (53% of Daily Value)
Beef liver is one of the most nutrient-dense foods available. A 3-ounce serving offers around 0.9 mg of vitamin B6.
It’s also rich in vitamin B12, iron, zinc, and vitamin A. Because of its high nutrient density—especially vitamin A—it’s best consumed in moderation.
3. Yellowfin Tuna
Vitamin B6 per 3 oz (85 g) cooked: ~0.9 mg (53% of Daily Value)
Yellowfin tuna is a powerful source of vitamin B6, offering roughly 0.9 mg per 3-ounce cooked portion.
Beyond B6, it provides selenium, magnesium, potassium, vitamin B12, and high-quality protein. As with all seafood, choose responsibly sourced options and follow guidance regarding mercury intake.
4. Sockeye Salmon
Vitamin B6 per 3 oz (85 g) cooked: ~0.6 mg (35% of Daily Value)
Sockeye salmon is well known for its heart-healthy omega-3 fatty acids. A 3-ounce cooked serving supplies about 0.6 mg of vitamin B6.
It also delivers vitamin B12, selenium, potassium, and magnesium—making it an excellent choice for cardiovascular and neurological health.
5. Chicken Breast
Vitamin B6 per 3 oz (85 g) grilled: ~0.5 mg (29% of Daily Value)
Grilled chicken breast is a lean, versatile protein source that contains about 0.5 mg of vitamin B6 per serving.
It’s lower in fat than many red meats and provides phosphorus and magnesium along with high-quality protein.
How Does a Banana Compare?
A medium banana contains approximately 0.4 mg of vitamin B6—still a good contribution, but less than the foods listed above. While bananas remain a healthy snack packed with potassium and fiber, they aren’t the top source of this nutrient.
Can You Meet Your Needs Without Supplements?
For most people, yes. A balanced diet that includes legumes, fish, poultry, or fortified plant-based alternatives can easily meet daily vitamin B6 requirements. However, certain individuals—such as older adults, pregnant women, or those with specific medical conditions—may require additional support under medical supervision.
The Bottom Line
Bananas are a solid source of vitamin B6—but they’re not the best. Chickpeas lead the list, followed by nutrient-dense animal proteins like beef liver, yellowfin tuna, sockeye salmon, and chicken breast. Including a variety of these foods in your weekly meal plan can help ensure optimal vitamin B6 intake and support overall health.