Nutrient table · IFCT 2017 · ICMR-NIN 2020

Vitamin B6 content of Indian foods

Per 100 g, pak choi leaves and pistachio lead IFCT 2017 for vitamin B6 at 0.96 mg each, followed by sunflower seeds at 0.94 mg, safflower seeds at 0.93 mg and chicken liver at 0.92 mg. Drumstick leaves give 0.87 mg and broiler chicken 0.53 mg. The ICMR-NIN 2020 figures for vitamin B6 are 2.4 mg a day for men and 1.9 mg for women.

01The nutrient

What vitamin b6 does, and where Indian diets stand

Vitamin B6 helps more than a hundred enzymes handle protein, which makes it central to building amino acids, making haemoglobin and producing brain chemicals such as serotonin. It also supports normal immune function and helps keep blood levels of homocysteine in check.

Outright deficiency is uncommon, but marginal intakes turn up in diets with little variety, in heavy drinkers, in older adults, and with some medicines. The tuberculosis drug isoniazid is the best known in India: it depletes B6, which is why patients taking it are often given B6 tablets alongside.

This table lists vitamin B6 per 100 g for the 243 foods in IFCT 2017 with a value. Plant foods hold most of the top places: pak choi, pistachio, sunflower and safflower seeds, drumstick leaves, dried oyster mushroom and walnut, with fenugreek seeds, jaggery and sesame close behind. Poultry is the strongest animal source, led by chicken liver, guinea fowl at 0.58 mg, quail at 0.56 mg and broiler chicken. Banana, at 0.44 mg, is the one fresh fruit in the top 25.

02The full table

All 243 foods ranked by vitamin b6

Per 100 g of the edible portion, highest first. The last two columns show the share of an adult's daily need that 100 g covers.

Indian foods ranked by vitamin b6 per 100 g
Rank	Food	Group	Per 100 g	Man's daily need	Woman's daily need
1	Pak Choi leaves	Green leafy vegetables	0.96 mg	40%	51%
2	Pistachio	Nuts and oilseeds	0.96 mg	40%	51%
3	Sunflower seeds	Nuts and oilseeds	0.94 mg	39%	49%
4	Safflower seeds	Nuts and oilseeds	0.93 mg	39%	49%
5	Chicken liver and gizzard	Meat, poultry and eggs	0.92 mg	38%	48%
6	Drumstick leaves (moringa)	Green leafy vegetables	0.87 mg	36%	46%
7	Oyster mushroom (dried)	Vegetables and mushrooms	0.85 mg	35%	45%
8	Walnut	Nuts and oilseeds	0.8 mg	33%	42%
9	Fenugreek seeds (methi dana)	Spices, herbs and condiments	0.77 mg	32%	41%
10	Jaggery	Sugars and natural drinks	0.71 mg	30%	37%
11	Sesame seeds (til)	Nuts and oilseeds	0.64 mg	27%	34%
12	Pippali (long pepper)	Spices, herbs and condiments	0.6 mg	25%	32%
13	Guinea fowl	Meat, poultry and eggs	0.58 mg	24%	31%
14	Curry leaves	Spices, herbs and condiments	0.57 mg	24%	30%
15	Garlic	Spices, herbs and condiments	0.56 mg	23%	29%
16	Quail	Meat, poultry and eggs	0.56 mg	23%	29%
17	Chicken (broiler)	Meat, poultry and eggs	0.53 mg	22%	28%
18	Amaranth seed (rajgira)	Cereals and millets	0.5 mg	21%	26%
19	Pigeon	Meat, poultry and eggs	0.48 mg	20%	25%
20	Turkey	Meat, poultry and eggs	0.48 mg	20%	25%
21	Whole masoor (lentil)	Pulses and legumes	0.46 mg	19%	24%
22	Chillies (green and red)	Spices, herbs and condiments	0.45 mg	19%	24%
23	Niger seeds	Nuts and oilseeds	0.45 mg	19%	24%
24	Shiitake mushroom	Vegetables and mushrooms	0.45 mg	19%	24%
25	Banana	Fruits	0.44 mg	18%	23%
26	Soya bean	Pulses and legumes	0.43 mg	18%	23%
27	Field beans (fresh pods)	Vegetables and mushrooms	0.42 mg	18%	22%
28	Poppy seeds	Spices, herbs and condiments	0.42 mg	18%	22%
29	Pork	Meat, poultry and eggs	0.41 mg	17%	22%
30	Sugarcane	Sugars and natural drinks	0.4 mg	17%	21%
31	Cumin seeds	Spices, herbs and condiments	0.39 mg	16%	21%
32	Fenugreek leaves (methi)	Green leafy vegetables	0.38 mg	16%	20%
33	French beans	Vegetables and mushrooms	0.37 mg	15%	19%
34	Country chicken (desi)	Meat, poultry and eggs	0.36 mg	15%	19%
35	Emu	Meat, poultry and eggs	0.35 mg	15%	18%
36	Field bean (dry)	Pulses and legumes	0.35 mg	15%	18%
37	Flaxseeds (alsi)	Nuts and oilseeds	0.35 mg	15%	18%
38	Maize (corn)	Cereals and millets	0.34 mg	14%	18%
39	Gongura (gogu) leaves	Green leafy vegetables	0.33 mg	14%	17%
40	Barley	Cereals and millets	0.31 mg	13%	16%
41	Duck	Meat, poultry and eggs	0.31 mg	13%	16%
42	Scarlet runner bean	Vegetables and mushrooms	0.31 mg	13%	16%
43	Cowpea (lobia)	Pulses and legumes	0.3 mg	13%	16%
44	Mace	Spices, herbs and condiments	0.3 mg	13%	16%
45	Rabbit	Meat, poultry and eggs	0.3 mg	13%	16%
46	Tender red gram (fresh toor)	Vegetables and mushrooms	0.3 mg	13%	16%
47	Colocasia leaves (arbi patta)	Green leafy vegetables	0.29 mg	12%	15%
48	Pomegranate	Fruits	0.29 mg	12%	15%
49	Jowar (sorghum)	Cereals and millets	0.28 mg	12%	15%
50	Knol-khol leaves	Green leafy vegetables	0.28 mg	12%	15%
51	Amla (Indian gooseberry)	Fruits	0.27 mg	11%	14%
52	Bajra (pearl millet)	Cereals and millets	0.27 mg	11%	14%
53	Black pepper	Spices, herbs and condiments	0.27 mg	11%	14%
54	Okra (bhindi)	Vegetables and mushrooms	0.27 mg	11%	14%
55	Dried peas	Pulses and legumes	0.26 mg	11%	14%
56	Goat meat (mutton)	Meat, poultry and eggs	0.26 mg	11%	14%
57	Wheat (whole, suji and dalia)	Cereals and millets	0.26 mg	11%	14%
58	Wheat flour (atta and maida)	Cereals and millets	0.25 mg	10%	13%
59	Zucchini	Vegetables and mushrooms	0.25 mg	10%	13%
60	Ajwain (carom seeds)	Spices, herbs and condiments	0.24 mg	10%	13%
61	Mustard seeds	Nuts and oilseeds	0.24 mg	10%	13%
62	Red gram (toor or arhar)	Pulses and legumes	0.24 mg	10%	13%
63	Rohu	Fish and seafood	0.24 mg	10%	13%
64	Squid	Fish and seafood	0.24 mg	10%	12%
65	Broad beans	Vegetables and mushrooms	0.23 mg	10%	12%
66	Cauliflower leaves	Green leafy vegetables	0.23 mg	10%	12%
67	Peanuts (groundnut)	Nuts and oilseeds	0.23 mg	10%	12%
68	Pangas	Fish and seafood	0.23 mg	10%	12%
69	Agathi leaves	Green leafy vegetables	0.22 mg	9%	12%
70	Amaranth spinosus	Green leafy vegetables	0.22 mg	9%	12%
71	Black gram (urad)	Pulses and legumes	0.22 mg	9%	12%
72	Jackfruit (ripe)	Fruits	0.22 mg	9%	12%
73	Yam (suran)	Roots and tubers	0.22 mg	9%	12%
74	Lobster	Fish and seafood	0.22 mg	9%	11%
75	Amaranth leaves (chaulai)	Green leafy vegetables	0.21 mg	9%	11%
76	Horse gram (kulthi)	Pulses and legumes	0.21 mg	9%	11%
77	Quinoa	Cereals and millets	0.21 mg	9%	11%
78	Rajma (red kidney beans)	Pulses and legumes	0.21 mg	9%	11%
79	Garden cress leaves	Green leafy vegetables	0.2 mg	8%	11%
80	Ginger	Spices, herbs and condiments	0.2 mg	8%	11%
81	Pointed gourd (parwal)	Vegetables and mushrooms	0.2 mg	8%	11%
82	Bengal gram (chana)	Pulses and legumes	0.19 mg	8%	10%
83	Brussels sprouts	Green leafy vegetables	0.19 mg	8%	10%
84	Coriander leaves	Spices, herbs and condiments	0.19 mg	8%	10%
85	Green gram (moong)	Pulses and legumes	0.19 mg	8%	10%
86	Green peas (fresh)	Vegetables and mushrooms	0.19 mg	8%	10%
87	Knol-khol (kohlrabi)	Vegetables and mushrooms	0.19 mg	8%	10%
88	Lotus root (kamal kakdi)	Roots and tubers	0.19 mg	8%	10%
89	Parsley	Green leafy vegetables	0.19 mg	8%	10%
90	Ponnaganni	Green leafy vegetables	0.19 mg	8%	10%
91	Prawns	Fish and seafood	0.19 mg	8%	10%
92	Ash gourd (petha)	Vegetables and mushrooms	0.18 mg	8%	9%
93	Avocado	Fruits	0.18 mg	8%	9%
94	Basella leaves	Green leafy vegetables	0.18 mg	8%	9%
95	Mango ginger (amba haldi)	Spices, herbs and condiments	0.18 mg	8%	9%
96	Mangosteen	Fruits	0.18 mg	8%	9%
97	Masoor dal (red lentil)	Pulses and legumes	0.18 mg	8%	9%
98	Mud crab	Fish and seafood	0.18 mg	8%	9%
99	Tilapia	Fish and seafood	0.18 mg	7%	9%
100	Bathua leaves	Green leafy vegetables	0.17 mg	7%	9%
101	Colocasia root (arbi)	Roots and tubers	0.17 mg	7%	9%
102	Mint leaves	Spices, herbs and condiments	0.17 mg	7%	9%
103	Pumpkin leaves	Green leafy vegetables	0.17 mg	7%	9%
104	Raisins	Fruits	0.17 mg	7%	9%
105	Spring onion	Vegetables and mushrooms	0.17 mg	7%	9%
106	Wood apple (kaitha)	Fruits	0.17 mg	7%	9%
107	Seer fish (vanjaram)	Fish and seafood	0.16 mg	7%	9%
108	Baby corn	Vegetables and mushrooms	0.16 mg	7%	8%
109	Cashew nut	Nuts and oilseeds	0.16 mg	7%	8%
110	Egg	Meat, poultry and eggs	0.16 mg	7%	8%
111	Moth bean (matki)	Pulses and legumes	0.16 mg	7%	8%
112	Mustard leaves (sarson)	Green leafy vegetables	0.16 mg	7%	8%
113	Radish leaves	Green leafy vegetables	0.16 mg	7%	8%
114	Capsicum	Vegetables and mushrooms	0.15 mg	6%	8%
115	Cardamom	Spices, herbs and condiments	0.15 mg	6%	8%
116	Coconut	Nuts and oilseeds	0.15 mg	6%	8%
117	Fig	Fruits	0.15 mg	6%	8%
118	Salmon	Fish and seafood	0.15 mg	6%	8%
119	Sheep meat (lamb)	Meat, poultry and eggs	0.15 mg	6%	8%
120	Spinach	Green leafy vegetables	0.15 mg	6%	8%
121	Chembali	Fish and seafood	0.15 mg	6%	8%
122	Oyster	Fish and seafood	0.15 mg	6%	8%
123	Dates	Fruits	0.14 mg	6%	7%
124	Sardine	Fish and seafood	0.14 mg	6%	7%
125	Tamarind leaves	Green leafy vegetables	0.14 mg	6%	7%
126	Moon fish	Fish and seafood	0.14 mg	6%	7%
127	Silver carp	Fish and seafood	0.14 mg	6%	7%
128	Kalava	Fish and seafood	0.14 mg	6%	7%
129	Mullet	Fish and seafood	0.14 mg	6%	7%
130	Parrot fish	Fish and seafood	0.13 mg	6%	7%
131	Bamboo shoot	Vegetables and mushrooms	0.13 mg	5%	7%
132	Beet greens	Green leafy vegetables	0.13 mg	5%	7%
133	Cabbage	Green leafy vegetables	0.13 mg	5%	7%
134	Cauliflower	Vegetables and mushrooms	0.13 mg	5%	7%
135	Pineapple	Fruits	0.13 mg	5%	7%
136	Raw mango	Vegetables and mushrooms	0.13 mg	5%	7%
137	Rice bean	Pulses and legumes	0.13 mg	5%	7%
138	Turmeric powder	Spices, herbs and condiments	0.13 mg	5%	7%
139	Water Chestnut	Roots and tubers	0.13 mg	5%	7%
140	Silan	Fish and seafood	0.12 mg	5%	6%
141	Button mushroom	Vegetables and mushrooms	0.12 mg	5%	6%
142	Chikoo (sapota)	Fruits	0.12 mg	5%	6%
143	Cluster beans (gawar)	Vegetables and mushrooms	0.12 mg	5%	6%
144	Crab	Fish and seafood	0.12 mg	5%	6%
145	Drumstick (moringa pods)	Vegetables and mushrooms	0.12 mg	5%	6%
146	Hilsa (ilish)	Fish and seafood	0.12 mg	5%	6%
147	Mango	Fruits	0.12 mg	5%	6%
148	Rice	Cereals and millets	0.12 mg	5%	6%
149	Sweet potato	Roots and tubers	0.12 mg	5%	6%
150	Queen fish	Fish and seafood	0.12 mg	5%	6%
151	Catla	Fish and seafood	0.12 mg	5%	6%
152	Catfish	Fish and seafood	0.11 mg	5%	6%
153	Ber (Indian jujube)	Fruits	0.11 mg	5%	6%
154	Carrot	Roots and tubers	0.11 mg	5%	6%
155	Chicken mushroom	Vegetables and mushrooms	0.11 mg	5%	6%
156	Grapes	Fruits	0.11 mg	5%	6%
157	Guava	Fruits	0.11 mg	5%	6%
158	Pine nuts (chilgoza)	Nuts and oilseeds	0.11 mg	5%	6%
159	Shark	Fish and seafood	0.11 mg	5%	6%
160	Black snapper	Fish and seafood	0.11 mg	4%	6%
161	Freshwater Eel	Fish and seafood	0.11 mg	4%	6%
162	Tiger prawns	Fish and seafood	0.1 mg	4%	5%
163	Apricot (dried and processed)	Fruits	0.1 mg	4%	5%
164	Mackerel	Fish and seafood	0.1 mg	4%	5%
165	Nutmeg	Spices, herbs and condiments	0.1 mg	4%	5%
166	Onion	Spices, herbs and condiments	0.1 mg	4%	5%
167	Peach	Fruits	0.1 mg	4%	5%
168	Plantain (raw banana)	Vegetables and mushrooms	0.1 mg	4%	5%
169	Potato	Roots and tubers	0.1 mg	4%	5%
170	Snake gourd	Vegetables and mushrooms	0.1 mg	4%	5%
171	Watermelon	Fruits	0.1 mg	4%	5%
172	Bombay duck	Fish and seafood	0.1 mg	4%	5%
173	Clam	Fish and seafood	0.1 mg	4%	5%
174	Karimeen (pearl spot)	Fish and seafood	0.09 mg	4%	5%
175	Almond	Nuts and oilseeds	0.09 mg	4%	5%
176	Currants	Fruits	0.09 mg	4%	5%
177	Pear	Fruits	0.09 mg	4%	5%
178	Rumex leaves	Green leafy vegetables	0.09 mg	4%	5%
179	Strawberry	Fruits	0.09 mg	4%	5%
180	Tapioca (cassava)	Roots and tubers	0.09 mg	4%	5%
181	Tomato	Vegetables and mushrooms	0.09 mg	4%	5%
182	Octopus	Fish and seafood	0.09 mg	4%	5%
183	Bhetki (barramundi)	Fish and seafood	0.09 mg	4%	4%
184	Ivy gourd (kundru)	Vegetables and mushrooms	0.08 mg	3%	4%
185	Karonda	Fruits	0.08 mg	3%	4%
186	Lettuce	Green leafy vegetables	0.08 mg	3%	4%
187	Tamarind	Fruits	0.08 mg	3%	4%
188	Milk fish	Fish and seafood	0.08 mg	3%	4%
189	Pomfret	Fish and seafood	0.08 mg	3%	4%
190	Rani	Fish and seafood	0.08 mg	3%	4%
191	Beet root	Roots and tubers	0.07 mg	3%	4%
192	Brinjal (baingan)	Vegetables and mushrooms	0.07 mg	3%	4%
193	Chow chow (chayote)	Vegetables and mushrooms	0.07 mg	3%	4%
194	Custard apple (sitaphal)	Fruits	0.07 mg	3%	4%
195	Litchi	Fruits	0.07 mg	3%	4%
196	Palm fruit (tadgola)	Fruits	0.07 mg	3%	4%
197	Puffed rice (murmura)	Cereals and millets	0.07 mg	3%	4%
198	Radish	Roots and tubers	0.07 mg	3%	4%
199	Ridge gourd (turai)	Vegetables and mushrooms	0.07 mg	3%	4%
200	Varagu millet	Cereals and millets	0.07 mg	3%	4%
201	Sole fish	Fish and seafood	0.07 mg	3%	4%
202	Tuna	Fish and seafood	0.07 mg	3%	4%
203	Red snapper	Fish and seafood	0.07 mg	3%	4%
204	Anchovy	Fish and seafood	0.06 mg	3%	3%
205	Celery stalk	Vegetables and mushrooms	0.06 mg	3%	3%
206	Coconut water	Sugars and natural drinks	0.06 mg	3%	3%
207	Colocasia stem	Vegetables and mushrooms	0.06 mg	3%	3%
208	Cucumber	Vegetables and mushrooms	0.06 mg	3%	3%
209	Khoa (mawa)	Milk and dairy	0.06 mg	3%	3%
210	Star fruit	Fruits	0.06 mg	3%	3%
211	Tinda (round gourd)	Vegetables and mushrooms	0.06 mg	3%	3%
212	Bitter gourd (karela)	Vegetables and mushrooms	0.05 mg	2%	3%
213	Black berry	Fruits	0.05 mg	2%	3%
214	Garden cress seeds (halim)	Nuts and oilseeds	0.05 mg	2%	3%
215	Muskmelon	Fruits	0.05 mg	2%	3%
216	Plum	Fruits	0.05 mg	2%	3%
217	Pumpkin	Vegetables and mushrooms	0.05 mg	2%	3%
218	Ragi (finger millet)	Cereals and millets	0.05 mg	2%	3%
219	Sweet lime (mosambi)	Fruits	0.05 mg	2%	3%
220	Matha	Fish and seafood	0.04 mg	2%	2%
221	Apple	Fruits	0.04 mg	2%	2%
222	Betel leaves	Green leafy vegetables	0.04 mg	2%	2%
223	Cherries	Fruits	0.04 mg	2%	2%
224	Coriander seeds	Spices, herbs and condiments	0.04 mg	2%	2%
225	Manila tamarind (jungle jalebi)	Fruits	0.04 mg	2%	2%
226	Milk	Milk and dairy	0.04 mg	2%	2%
227	Orange	Fruits	0.04 mg	2%	2%
228	Paneer	Milk and dairy	0.04 mg	2%	2%
229	Papaya	Fruits	0.04 mg	2%	2%
230	Pomelo	Fruits	0.04 mg	2%	2%
231	Rambutan	Fruits	0.04 mg	2%	2%
232	Raw jackfruit	Vegetables and mushrooms	0.04 mg	2%	2%
233	Samai (little millet)	Cereals and millets	0.04 mg	2%	2%
234	Bael	Fruits	0.03 mg	1%	2%
235	Cloves	Spices, herbs and condiments	0.03 mg	1%	2%
236	Jamun	Fruits	0.03 mg	1%	2%
237	Lemon (juice)	Fruits	0.03 mg	1%	2%
238	Phalsa	Fruits	0.03 mg	1%	2%
239	Raw papaya	Vegetables and mushrooms	0.03 mg	1%	2%
240	Soursop	Fruits	0.03 mg	1%	2%
241	Asafoetida (hing)	Spices, herbs and condiments	0.02 mg	1%	1%
242	Bottle gourd (lauki)	Vegetables and mushrooms	0.02 mg	1%	1%
243	Poha (rice flakes)	Cereals and millets	0.02 mg	1%	1%

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily needs: ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (brief note).

Cite this page

NNWA Nutrition and Wellness Academy. Vitamin B6 content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/vitamin-b6/

03Vegetarian sources

The top vegetarian sources of vitamin b6

Top vegetarian sources of vitamin b6 per 100 g
Food	Group	Per 100 g
Pak Choi leaves	Green leafy vegetables	0.96 mg
Pistachio	Nuts and oilseeds	0.96 mg
Sunflower seeds	Nuts and oilseeds	0.94 mg
Safflower seeds	Nuts and oilseeds	0.93 mg
Drumstick leaves (moringa)	Green leafy vegetables	0.87 mg
Oyster mushroom (dried)	Vegetables and mushrooms	0.85 mg
Walnut	Nuts and oilseeds	0.8 mg
Fenugreek seeds (methi dana)	Spices, herbs and condiments	0.77 mg
Jaggery	Sugars and natural drinks	0.71 mg
Sesame seeds (til)	Nuts and oilseeds	0.64 mg
Pippali (long pepper)	Spices, herbs and condiments	0.6 mg
Curry leaves	Spices, herbs and condiments	0.57 mg
Garlic	Spices, herbs and condiments	0.56 mg
Amaranth seed (rajgira)	Cereals and millets	0.5 mg
Whole masoor (lentil)	Pulses and legumes	0.46 mg

04How much you need

Vitamin B6 requirements for Indians

ICMR-NIN 2020 sets the recommended vitamin B6 intake at 2.4 mg a day for a 65 kg man and 1.9 mg a day for a 55 kg woman, with estimated average requirements of 2.1 mg and 1.6 mg. Since even the richest foods give under 1 mg per 100 g, the need is met by eating several sources through the day.

Long-term, high-dose B6 supplements can damage nerves and cause numbness in the hands and feet, so they should be taken only when a doctor prescribes them. Vitamin B6 from food does not carry that risk.

05Using the table

From a table to a plate

All B6 figures here are per 100 g of raw food. Seeds and nuts are eaten in small handfuls, so they add useful but modest amounts, while chicken, greens, pulses and bananas, eaten in larger portions, often contribute more over a day. Fish carry less B6 than poultry but still add some. Part of the vitamin is lost into cooking water and with long, high heat. Jaggery appears in the list because it keeps some of the cane's nutrients that refined sugar loses, though it is still a sweetener.

Add a few pistachios or walnuts, or a spoon of sunflower seeds, to breakfast or an evening snack.
Cook drumstick leaves or pak choi into dal, thoran or stir-fries a few times a week.
For non-vegetarians, chicken several times a week, and chicken liver now and then, adds a steady supply of B6.
Use whole masoor, rajgira and garlic in everyday cooking, and keep a banana handy as a snack.
If you take isoniazid for tuberculosis, follow your doctor's advice on B6 tablets.

06Questions

What people ask about vitamin b6

Which vegetarian foods are rich in vitamin B6?

In IFCT 2017, pak choi leaves and pistachio lead the plant foods at 0.96 mg per 100 g each, followed by sunflower seeds at 0.94 mg, safflower seeds at 0.93 mg and drumstick leaves at 0.87 mg. Walnut gives 0.8 mg and fenugreek seeds 0.77 mg.

Which meat is highest in vitamin B6?

Chicken liver leads the animal foods in IFCT 2017 at 0.92 mg per 100 g. Guinea fowl gives 0.58 mg, quail 0.56 mg, broiler chicken 0.53 mg, and pigeon and turkey 0.48 mg each, so poultry is the most useful non-vegetarian source.

How much vitamin B6 does an adult need?

Men need 2.4 mg of vitamin B6 a day and women 1.9 mg under ICMR-NIN 2020, with average requirements of 2.1 mg and 1.6 mg. Several sources across the day are needed to reach it.

Can you take too much vitamin B6?

Not from food. High-dose tablets taken for months can damage nerves and cause numbness or tingling. Take B6 supplements only on medical advice, for example alongside tuberculosis treatment.

Which foods are lowest in vitamin B6?

IFCT 2017 lists poha, bottle gourd and asafoetida at 0.02 mg per 100 g, and raw papaya, bael, jamun, lemon juice, phalsa, soursop and cloves at 0.03 mg. These foods have other merits, but they add very little B6.

07Keep exploring

Vitamin B6 content of Indian foods

What vitamin b6 does, and where Indian diets stand

All 243 foods ranked by vitamin b6

The top vegetarian sources of vitamin b6

Vitamin B6 requirements for Indians

From a table to a plate

What people ask about vitamin b6

Which vegetarian foods are rich in vitamin B6?

Which meat is highest in vitamin B6?

How much vitamin B6 does an adult need?

Can you take too much vitamin B6?

Which foods are lowest in vitamin B6?

Related reading and tables

Vitamin B Complex Tablets: What Is Inside, and Who Needs Them

Calories (energy) content of Indian foods

Protein content of Indian foods

Dietary fibre content of Indian foods

Total fat content of Indian foods

Carbohydrate content of Indian foods

Calcium content of Indian foods

Iron content of Indian foods

Zinc content of Indian foods

Magnesium content of Indian foods