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Vitamin B6 Content of Foods

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Food NameVit. B6Calories 
All-Bran12.000260
Total9.410324
All-Bran with Extra Fiber8.000192
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)7.000350
Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes)7.000318
Product 196.900333
All-Bran Bran Buds, Kellogg's (formerly Bran Buds)6.700250
Total Corn Flakes6.670373
Special K6.400379
Multi Grain Cheerios6.320361
Cookie, baby5.899433
Cap'n Crunch's Peanut Butter Crunch4.850416
Malt-O-Meal Corn Bursts4.700394
Chocolate, instant, dry mix, fortified with vitamins and minerals, not reconstituted4.366389
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Usage Notes

  • Vitamin B6 (measured in milligrams) and calories are calculated per 100g of food.
  • This vitamin B6 content of foods database contains approximately 7,000 most common food items.
  • Click on column header to sort foods by name or by vitamin B6 or calories.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Vitamin B6 in Diet

Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.

Vitamin B6 Functions

Vitamin B6 helps the body to:

  • Make antibodies. Antibodies are needed to fight many diseases.
  • Maintain normal nerve function
  • Make hemoglobin. Hemoglobin carries oxygen in the red blood cells to the tissues. A vitamin B6 deficiency can cause a form of anemia.
  • Break down proteins. The more protein you eat, the more vitamin B6 you need.
  • Keep blood sugar (glucose) in normal ranges

Side Effects of Vitamin B6

Large doses of vitamin B6 can cause:

  • Difficulty coordinating movement
  • Numbness
  • Sensory changes

Deficiency of this vitamin can cause:

  • Confusion
  • Depression
  • Irritability
  • Mouth and tongue sores

Isolated vitamin B6 deficiency is uncommon; inadequate vitamin B6 status is usually associated with low concentrations of other B-complex vitamins, such as vitamin B12 and folic acid. Vitamin B6 deficiency causes biochemical changes that become more obvious as the deficiency progresses.

Vitamin B6 deficiency is associated with microcytic anemia, electroencephalographic abnormalities, dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth) and glossitis (swollen tongue), depression and confusion, and weakened immune function. Individuals with borderline vitamin B6 concentrations or mild deficiency might have no deficiency signs or symptoms for months or even years. In infants, vitamin B6 deficiency causes irritability, abnormally acute hearing, and convulsive seizures.

End-stage renal diseases, chronic renal insufficiency, and other kidney diseases can cause vitamin B6 deficiency. In addition, vitamin B6 deficiency can result from malabsorption syndromes, such as celiac disease, Crohn's disease, and ulcerative colitis. Certain genetic diseases, such as homocystinuria, can also cause vitamin B6 deficiency. Some medications, such as antiepileptic drugs, can lead to deficiency over time.

Groups at Risk of Vitamin B6 Inadequacy

Vitamin B6 deficiencies are relatively rare in the United States but some individuals might have marginal vitamin B6 status. The following groups are among those most likely to have inadequate intakes of vitamin B6.

Individuals with Impaired Renal Function
People with poor renal function, including those with end-stage renal disease and chronic renal insufficiency, often have low vitamin B6 concentrations. Plasma PLP concentrations are also low in patients receiving maintenance kidney dialysis or intermittent peritoneal dialysis, as well as those who have undergone a kidney transplant, perhaps due to increased metabolic clearance of PLP. Patients with kidney disease often show clinical symptoms similar to those of people with vitamin B6 deficiency.

Individuals with Autoimmune Disorders
People with rheumatoid arthritis often have low vitamin B6 concentrations, and vitamin B6 concentrations tend to decrease with increased disease severity. These low vitamin B6 levels are due to the inflammation caused by the disease and, in turn, increase the inflammation associated with the disease. Although vitamin B6 supplements can normalize vitamin B6 concentrations in patients with rheumatoid arthritis, they do not suppress the production of inflammatory cytokines or decrease levels of inflammatory markers. Patients with celiac disease, Crohn's disease, ulcerative colitis, inflammatory bowel disease, and other malabsorptive autoimmune disorders tend to have low plasma PLP concentrations. The mechanisms for this effect are not known. However, celiac disease is associated with lower pyridoxine absorption, and low PLP concentrations in inflammatory bowel disease could be due to the inflammatory response.

People with Alcohol Dependence
Plasma PLP concentrations tend to be very low in people with alcohol dependence. Alcohol produces acetaldehyde, which decreases net PLP formation by cells and competes with PLP in protein binding. As a result, the PLP in cells might be more susceptible to hydrolysis by membrane-bound phosphatase. People with alcohol dependence might benefit from pyridoxine supplementation.

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.

Foods Rich in Vitamin B-6

Vitamin B6 content is in milligrams per 100 grams of food weight. Most foods on list are fortified with vitamin B6.



Foods High in Vitamin B-6 Vitamin B-6

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 12.0

Orange-flavor drink, breakfast type, low calorie, powder 8.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 8.0

Fruit-flavored drink, dry powder, low calorie, with high vitamin C 8.0

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 8.0

Cereals ready-to-eat, Ralston Crispy Hexagons 7.7

Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 7.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 7.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 6.9

Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios 6.9

Cereals ready-to-eat, Ralston Enriched Bran flakes 6.8

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 6.7

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 6.7

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 6.7

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 6.5

Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat 6.1

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) 6.0

Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon 6.0

Babyfood, cookies 5.9

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 4.7

Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry 4.7

Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry 4.7

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 4.5

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 4.5

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 4.5

Malted drink mix, chocolate, with added nutrients, powder 4.4

Malted drink mix, natural, with added nutrients, powder 4.2

Peppers, pasilla, dried 4.2

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins 4.1


Foods High in Vitamin B-6 Vitamin B-6

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate 4.1

Rice bran, crude 4.1

Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 4.0

Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes 4.0

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 3.8

Cereals, MALT-O-MEAL, chocolate, dry 3.8

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D 3.8

Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 3.8

Margarine-like, vegetable oil spread, 60% fat, tub, with salt 3.8

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt 3.8

Cereals ready-to-eat, GENERAL MILLS, WHEATIES 3.7

Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX 3.7

Cereals ready-to-eat, KASHI, HEART TO HEART, Wild Blueberry 3.7

Cereals ready-to-eat, GENERAL MILLS, WHEATIES, Fuel 3.6

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 3.6

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar 3.6

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Strawberry Medley 3.6

Cereals ready-to-eat, KASHI, KASHI U 3.6

Peppers, ancho, dried 3.5

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch 3.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 3.4

Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES 3.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RIGHT Fruit & Nut 3.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 3.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins 3.3

Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 3.3

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH 3.1

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS 3.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 3.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 2.9

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 2.9


Foods High in Vitamin B-6 Vitamin B-6

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 2.7

Spices, sage, ground 2.7

Cereals ready-to-eat, USDA Commodity Rice Crisps (includes all commodity brands) 2.7

Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal 2.7

Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS 2.6

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS 2.6

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus 2.6

Spearmint, dried 2.6

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 2.6

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS 2.5

Peanut butter, chunky, vitamin and mineral fortified 2.5

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush 2.5

Spices, pepper, red or cayenne 2.5

Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S 2.4

Cereals ready-to-eat, MALT-O-MEAL, Blueberry Muffin Tops Cereal 2.4

Spices, tarragon, dried 2.4

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 2.4

Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey 2.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 2.4

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 2.4

QUAKER, Cap'n Crunch's OOPS! All Berries Cereal 2.4

Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolatey Delight 2.4

Cereals ready-to-eat, MALT-O-MEAL, TOASTY O'S 2.4

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Vanilla Almond 2.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Red Berries 2.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Blueberry 2.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan 2.3

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus 2.3

Cereals ready-to-eat, GENERAL MILLS, KIX 2.3

Cereals ready-to-eat, Ralston TASTEEOS 2.3

Peanut butter, smooth, vitamin and mineral fortified 2.2


Foods High in Vitamin B-6 Vitamin B-6

Cereals ready-to-eat, Ralston Corn Biscuits 2.2

Peppers, sweet, green, freeze-dried 2.2

Peppers, sweet, red, freeze-dried 2.2

Cereals ready-to-eat, KELLOGG, SPECIAL K, Fruit & Yogurt 2.2

Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch 2.2

Formulated bar, POWER BAR, chocolate 2.2

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Touchdown Cereal 2.2

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 2.2

Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Homerun Crunch Cereal 2.2