Grains High in Vitamin B6: Top 30 per 100 g & per Serving

Per 100 g, the grains highest in vitamin B6 are Corn grain (white) (0.62 mg, 37% DV), Corn grain (yellow) (0.62 mg, 37% DV) and Barley (hulled) (0.32 mg, 19% DV). Per typical serving, Corn grain (white) gives the most: 1 cup (166 g) has 1 mg (61% DV). 13 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 6 reach 20% DV, the FDA bar for “high in”.

Highest in vitamin B6 per 100 g

30 of 51 ranked grains, most vitamin B6 first. % = share of the FDA Daily Value. n/r = not reported.

Grains High in Vitamin B6: Top 30 per 100 g & per Serving: ranked per 100 g
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Corn grain (white)	0.62 mg37% DV	1 cup166 g	1 mg61% DV	0.34 mg
1	Corn grain (yellow)	0.62 mg37% DV	1 cup166 g	1 mg61% DV	0.34 mg
3	Barley (hulled)	0.32 mg19% DV	1 cup184 g	0.59 mg34% DV	0.18 mg
4	Pasta (fresh-refrigerated, spinach, as purchased)	0.32 mg19% DV	4.5 oz128 g	0.4 mg24% DV	0.22 mg
5	Cracked-wheat bread	0.3 mg18% DV	1 slice30 g	0.09 mg5% DV	0.23 mg
6	Multi-grain bread	0.26 mg15% DV	1 slice regular26 g	0.07 mg4% DV	0.2 mg
7	Barley (pearled, raw)	0.26 mg15% DV	1 cup200 g	0.52 mg31% DV	0.15 mg
8	Soba noodles (dry)	0.24 mg14% DV	2 oz57 g	0.14 mg8% DV	0.14 mg
9	Egg noodles (dry, enriched)	0.22 mg13% DV	1 cup38 g	0.08 mg5% DV	0.11 mg
9	Egg noodles (dry, unenriched)	0.22 mg13% DV	1 cup38 g	0.08 mg5% DV	0.11 mg
11	Taco shells (baked)	0.2 mg12% DV	1 large21 g	0.04 mg3% DV	0.09 mg
12	Whole-wheat bread (prepared from recipe)	0.2 mg12% DV	1 slice46 g	0.09 mg5% DV	0.14 mg
13	Multigrain bagels	0.18 mg11% DV	1 piece bagel81 g	0.15 mg9% DV	0.15 mg
14	White rice (short-grain, raw, unenriched)	0.17 mg10% DV	1 cup200 g	0.34 mg20% DV	0.1 mg
15	Oat bran (raw)	0.17 mg10% DV	1 cup94 g	0.16 mg9% DV	0.13 mg
16	White rice (long-grain, enriched, uncooked)	0.16 mg10% DV	1 cup185 g	0.3 mg18% DV	0.09 mg
17	Wheat bagels	0.15 mg9% DV	1 bagel98 g	0.14 mg8% DV	0.12 mg
18	White rice (medium-grain, raw, enriched)	0.14 mg9% DV	1 cup195 g	0.28 mg17% DV	0.08 mg
18	White rice (medium-grain, raw, unenriched)	0.14 mg9% DV	1 cup195 g	0.28 mg17% DV	0.08 mg
20	Pasta (dry, enriched)	0.14 mg8% DV	1 cup spaghetti91 g	0.13 mg8% DV	0.08 mg
20	Pasta (dry, unenriched)	0.14 mg8% DV	1 cup spaghetti91 g	0.13 mg8% DV	0.08 mg
22	Wild rice (cooked)	0.14 mg8% DV	1 cup164 g	0.22 mg13% DV	0.27 mg
23	Quinoa (cooked)	0.12 mg7% DV	1 cup185 g	0.23 mg13% DV	0.21 mg
24	Oats	0.12 mg7% DV	1 cup156 g	0.19 mg11% DV	0.06 mg
25	Barley (pearled, cooked)	0.12 mg7% DV	1 cup157 g	0.18 mg11% DV	0.19 mg
26	Pasta (fresh-refrigerated, spinach, cooked)	0.11 mg7% DV	2 oz57 g	0.06 mg4% DV	0.17 mg
27	Wheat bread	0.11 mg7% DV	1 slice29 g	0.03 mg2% DV	0.08 mg
28	Bread (french or vienna)	0.11 mg6% DV	1 slice139 g	0.15 mg9% DV	0.08 mg
29	Pumpernickel rolls	0.1 mg6% DV	1 medium36 g	0.04 mg2% DV	0.07 mg
30	Pasta (fresh-refrigerated, plain, as purchased)	0.09 mg5% DV	4.5 oz128 g	0.12 mg7% DV	0.06 mg

Top 10 grains by vitamin B6 per 100 g. Bars are per 100 g; same values as the table.

Most vitamin B6 per typical serving

The same grains ranked by what one typical USDA portion gives, which is what you eat.

Grains High in Vitamin B6: Top 30 per 100 g & per Serving: ranked per typical serving
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Corn grain (white)	0.62 mg37% DV	1 cup166 g	1 mg61% DV	0.34 mg
1	Corn grain (yellow)	0.62 mg37% DV	1 cup166 g	1 mg61% DV	0.34 mg
3	Barley (hulled)	0.32 mg19% DV	1 cup184 g	0.59 mg34% DV	0.18 mg
4	Barley (pearled, raw)	0.26 mg15% DV	1 cup200 g	0.52 mg31% DV	0.15 mg
5	Pasta (fresh-refrigerated, spinach, as purchased)	0.32 mg19% DV	4.5 oz128 g	0.4 mg24% DV	0.22 mg
6	White rice (short-grain, raw, unenriched)	0.17 mg10% DV	1 cup200 g	0.34 mg20% DV	0.1 mg
7	White rice (long-grain, enriched, uncooked)	0.16 mg10% DV	1 cup185 g	0.3 mg18% DV	0.09 mg
8	White rice (medium-grain, raw, enriched)	0.14 mg9% DV	1 cup195 g	0.28 mg17% DV	0.08 mg
8	White rice (medium-grain, raw, unenriched)	0.14 mg9% DV	1 cup195 g	0.28 mg17% DV	0.08 mg
10	Quinoa (cooked)	0.12 mg7% DV	1 cup185 g	0.23 mg13% DV	0.21 mg
11	Wild rice (cooked)	0.14 mg8% DV	1 cup164 g	0.22 mg13% DV	0.27 mg
12	Oats	0.12 mg7% DV	1 cup156 g	0.19 mg11% DV	0.06 mg
13	Barley (pearled, cooked)	0.12 mg7% DV	1 cup157 g	0.18 mg11% DV	0.19 mg
14	Oat bran (raw)	0.17 mg10% DV	1 cup94 g	0.16 mg9% DV	0.13 mg
15	Bread (french or vienna)	0.11 mg6% DV	1 slice139 g	0.15 mg9% DV	0.08 mg

Most vitamin B6 per 200 kcal

Nutrient density: vitamin B6 for the same 200 calories of each food.

Grains High in Vitamin B6: Top 30 per 100 g & per Serving: ranked per 200 kcal
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Corn grain (white)	0.62 mg37% DV	1 cup166 g	1 mg61% DV	0.34 mg
1	Corn grain (yellow)	0.62 mg37% DV	1 cup166 g	1 mg61% DV	0.34 mg
3	Wild rice (cooked)	0.14 mg8% DV	1 cup164 g	0.22 mg13% DV	0.27 mg
4	Cracked-wheat bread	0.3 mg18% DV	1 slice30 g	0.09 mg5% DV	0.23 mg
5	Pasta (fresh-refrigerated, spinach, as purchased)	0.32 mg19% DV	4.5 oz128 g	0.4 mg24% DV	0.22 mg
6	Quinoa (cooked)	0.12 mg7% DV	1 cup185 g	0.23 mg13% DV	0.21 mg
7	Multi-grain bread	0.26 mg15% DV	1 slice regular26 g	0.07 mg4% DV	0.2 mg
8	Barley (pearled, cooked)	0.12 mg7% DV	1 cup157 g	0.18 mg11% DV	0.19 mg
9	Barley (hulled)	0.32 mg19% DV	1 cup184 g	0.59 mg34% DV	0.18 mg
10	Pasta (fresh-refrigerated, spinach, cooked)	0.11 mg7% DV	2 oz57 g	0.06 mg4% DV	0.17 mg
11	Multigrain bagels	0.18 mg11% DV	1 piece bagel81 g	0.15 mg9% DV	0.15 mg
12	Barley (pearled, raw)	0.26 mg15% DV	1 cup200 g	0.52 mg31% DV	0.15 mg
13	Whole-wheat bread (prepared from recipe)	0.2 mg12% DV	1 slice46 g	0.09 mg5% DV	0.14 mg
14	White rice (long-grain, enriched, cooked)	0.09 mg5% DV	1 cup158 g	0.15 mg9% DV	0.14 mg
15	Soba noodles (dry)	0.24 mg14% DV	2 oz57 g	0.14 mg8% DV	0.14 mg

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with vitamin B6, listed by value per 100 g but left out of the rankings above.

Grains High in Vitamin B6: Top 30 per 100 g & per Serving: concentrated forms
Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
Rice bran (crude)	4.1 mg239% DV	1 cup118 g	4.8 mg283% DV	2.6 mg
Rice flour (brown)	0.74 mg43% DV	1 cup158 g	1.2 mg68% DV	0.41 mg
Barley malt flour	0.66 mg39% DV	1 cup162 g	1.1 mg62% DV	0.36 mg
Corn flour (whole-grain, yellow)	0.37 mg22% DV	1 cup117 g	0.43 mg25% DV	0.2 mg
Corn bran (crude)	0.15 mg9% DV	1 cup76 g	0.12 mg7% DV	0.14 mg
Oat flour (partially debranned)	0.13 mg7% DV	1 cup104 g	0.13 mg8% DV	0.06 mg
Oats (instant, fortified, plain, dry)	0.08 mg5% DV	1 packet28 g	0.02 mg1% DV	0.04 mg
Pasta (gluten-free, corn and rice flour, cooked)	0.04 mg2% DV	1 cup spaghetti141 g	0.05 mg3% DV	0.04 mg

Which foods are ranked

The 51 grains on CalorieExplorer with a reported vitamin B6 value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
Only foods with more than 0 mg are ranked (51 grains); a food with no reported value is left out, never counted as 0.
Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
% DV = share of the FDA Daily Value for vitamin B6, 1.7 mg a day for adults and children 4 and older.
FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.

Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.

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