Nuts and Seeds High in Vitamin B6: Top 15 per 100 g & per Serving
Per 100 g, the nuts and seeds highest in vitamin B6 are Pistachio nuts (raw) (1.7 mg, 100% DV), Sunflower seed kernels (dried) (1.3 mg, 79% DV) and Sesame butter (paste) (0.82 mg, 48% DV). Per typical serving, Sunflower seed kernels (dried) gives the most: 1 cup (46 g) has 0.62 mg (36% DV). 3 of the 15 nuts and seeds ranked are a good source (10% DV or more) in a typical serving; 2 reach 20% DV, the FDA bar for “high in”.
Highest in vitamin B6 per 100 g
15 of 15 ranked nuts and seeds, most vitamin B6 first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pistachio nuts (raw) | 1.7 mg100% DV | 1 oz28 g | 0.48 mg28% DV | 0.61 mg |
| 2 | Sunflower seed kernels (dried) | 1.3 mg79% DV | 1 cup46 g | 0.62 mg36% DV | 0.46 mg |
| 3 | Sesame butter (paste) | 0.82 mg48% DV | 1 tbsp16 g | 0.13 mg8% DV | 0.28 mg |
| 4 | Sunflower seed butter (without salt) | 0.55 mg32% DV | 1 oz28 g | 0.16 mg9% DV | 0.18 mg |
| 5 | Walnuts (English) | 0.54 mg32% DV | 1 oz28 g | 0.15 mg9% DV | 0.16 mg |
| 6 | Flaxseed | 0.47 mg28% DV | 1 tbsp10 g | 0.05 mg3% DV | 0.18 mg |
| 7 | Cashew nuts (raw) | 0.42 mg25% DV | 1 oz28 g | 0.12 mg7% DV | 0.15 mg |
| 8 | Pecans | 0.21 mg12% DV | 1 oz28 g | 0.06 mg4% DV | 0.06 mg |
| 9 | Sesame butter (tahini, type of kernels unspecified) | 0.15 mg9% DV | 1 tbsp15 g | 0.02 mg1% DV | 0.05 mg |
| 10 | Sesame butter (tahini, from raw and stone ground kernels) | 0.15 mg9% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 11 | Pumpkin and squash seed kernels (dried) | 0.14 mg8% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 12 | Almonds | 0.14 mg8% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 13 | Coconut meat (raw) | 0.05 mg3% DV | 1 medium397 g | 0.21 mg13% DV | 0.03 mg |
| 14 | Coconut cream (raw) | 0.05 mg3% DV | 1 cup240 g | 0.11 mg7% DV | 0.03 mg |
| 15 | Coconut milk (raw) | 0.03 mg2% DV | 1 cup240 g | 0.08 mg5% DV | 0.03 mg |
Most vitamin B6 per typical serving
The same nuts and seeds ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sunflower seed kernels (dried) | 1.3 mg79% DV | 1 cup46 g | 0.62 mg36% DV | 0.46 mg |
| 2 | Pistachio nuts (raw) | 1.7 mg100% DV | 1 oz28 g | 0.48 mg28% DV | 0.61 mg |
| 3 | Coconut meat (raw) | 0.05 mg3% DV | 1 medium397 g | 0.21 mg13% DV | 0.03 mg |
| 4 | Sunflower seed butter (without salt) | 0.55 mg32% DV | 1 oz28 g | 0.16 mg9% DV | 0.18 mg |
| 5 | Walnuts (English) | 0.54 mg32% DV | 1 oz28 g | 0.15 mg9% DV | 0.16 mg |
| 6 | Sesame butter (paste) | 0.82 mg48% DV | 1 tbsp16 g | 0.13 mg8% DV | 0.28 mg |
| 7 | Cashew nuts (raw) | 0.42 mg25% DV | 1 oz28 g | 0.12 mg7% DV | 0.15 mg |
| 8 | Coconut cream (raw) | 0.05 mg3% DV | 1 cup240 g | 0.11 mg7% DV | 0.03 mg |
| 9 | Coconut milk (raw) | 0.03 mg2% DV | 1 cup240 g | 0.08 mg5% DV | 0.03 mg |
| 10 | Pecans | 0.21 mg12% DV | 1 oz28 g | 0.06 mg4% DV | 0.06 mg |
| 11 | Flaxseed | 0.47 mg28% DV | 1 tbsp10 g | 0.05 mg3% DV | 0.18 mg |
| 12 | Sesame butter (tahini, from raw and stone ground kernels) | 0.15 mg9% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 13 | Pumpkin and squash seed kernels (dried) | 0.14 mg8% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 14 | Almonds | 0.14 mg8% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 15 | Sesame butter (tahini, type of kernels unspecified) | 0.15 mg9% DV | 1 tbsp15 g | 0.02 mg1% DV | 0.05 mg |
Most vitamin B6 per 200 kcal
Nutrient density: vitamin B6 for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pistachio nuts (raw) | 1.7 mg100% DV | 1 oz28 g | 0.48 mg28% DV | 0.61 mg |
| 2 | Sunflower seed kernels (dried) | 1.3 mg79% DV | 1 cup46 g | 0.62 mg36% DV | 0.46 mg |
| 3 | Sesame butter (paste) | 0.82 mg48% DV | 1 tbsp16 g | 0.13 mg8% DV | 0.28 mg |
| 4 | Sunflower seed butter (without salt) | 0.55 mg32% DV | 1 oz28 g | 0.16 mg9% DV | 0.18 mg |
| 5 | Flaxseed | 0.47 mg28% DV | 1 tbsp10 g | 0.05 mg3% DV | 0.18 mg |
| 6 | Walnuts (English) | 0.54 mg32% DV | 1 oz28 g | 0.15 mg9% DV | 0.16 mg |
| 7 | Cashew nuts (raw) | 0.42 mg25% DV | 1 oz28 g | 0.12 mg7% DV | 0.15 mg |
| 8 | Pecans | 0.21 mg12% DV | 1 oz28 g | 0.06 mg4% DV | 0.06 mg |
| 9 | Sesame butter (tahini, from raw and stone ground kernels) | 0.15 mg9% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 10 | Pumpkin and squash seed kernels (dried) | 0.14 mg8% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 11 | Sesame butter (tahini, type of kernels unspecified) | 0.15 mg9% DV | 1 tbsp15 g | 0.02 mg1% DV | 0.05 mg |
| 12 | Almonds | 0.14 mg8% DV | 1 oz28 g | 0.04 mg2% DV | 0.05 mg |
| 13 | Coconut meat (raw) | 0.05 mg3% DV | 1 medium397 g | 0.21 mg13% DV | 0.03 mg |
| 14 | Coconut milk (raw) | 0.03 mg2% DV | 1 cup240 g | 0.08 mg5% DV | 0.03 mg |
| 15 | Coconut cream (raw) | 0.05 mg3% DV | 1 cup240 g | 0.11 mg7% DV | 0.03 mg |
Which foods are ranked
- The 15 nuts and seeds 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 (15 nuts and seeds); 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.
- 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 . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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