Vegetables High in Vitamin B6: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in vitamin B6 are Garlic (raw) (1.2 mg, 73% DV), Balsam-pear (leafy tips, raw) (0.8 mg, 47% DV) and Hungarian peppers (raw) (0.52 mg, 30% DV). Per typical serving, Garlic (raw) gives the most: 1 cup (136 g) has 1.7 mg (99% DV). 55 of the 123 vegetables ranked are a good source (10% DV or more) in a typical serving; 20 reach 20% DV, the FDA bar for “high in”.
Highest in vitamin B6 per 100 g
30 of 123 ranked vegetables, 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 | Garlic (raw) | 1.2 mg73% DV | 1 cup136 g | 1.7 mg99% DV | 1.7 mg |
| 2 | Balsam-pear (leafy tips, raw) | 0.8 mg47% DV | 1 leaf4 g | 0.03 mg2% DV | 5.4 mg |
| 3 | Hungarian peppers (raw) | 0.52 mg30% DV | 1 pepper27 g | 0.14 mg8% DV | 3.6 mg |
| 4 | Hot chili peppers (red, raw) | 0.51 mg30% DV | 1 pepper45 g | 0.23 mg13% DV | 2.5 mg |
| 5 | Serrano peppers (raw) | 0.51 mg30% DV | 1 cup105 g | 0.53 mg31% DV | 3.2 mg |
| 6 | Jalapeno peppers (raw) | 0.42 mg25% DV | 1 cup90 g | 0.38 mg22% DV | 2.9 mg |
| 7 | Grape leaves (raw) | 0.4 mg24% DV | 1 cup14 g | 0.06 mg3% DV | 0.86 mg |
| 8 | Banana pepper (raw) | 0.36 mg21% DV | 1 medium46 g | 0.16 mg10% DV | 2.6 mg |
| 9 | Sun-dried tomatoes | 0.33 mg20% DV | 1 cup54 g | 0.18 mg11% DV | 0.26 mg |
| 10 | Potatoes (baked, flesh, without salt) | 0.3 mg18% DV | 1 potato156 g | 0.47 mg28% DV | 0.65 mg |
| 11 | Potato (flesh and skin, raw) | 0.3 mg18% DV | 1 Potato medium213 g | 0.63 mg37% DV | 0.77 mg |
| 12 | Shiitake mushrooms (raw) | 0.29 mg17% DV | 1 piece whole19 g | 0.06 mg3% DV | 1.7 mg |
| 13 | Sweet potato (baked in skin, without salt) | 0.29 mg17% DV | 1 medium114 g | 0.33 mg19% DV | 0.64 mg |
| 14 | Radish seeds (sprouted, raw) | 0.28 mg17% DV | 1 cup38 g | 0.11 mg6% DV | 1.3 mg |
| 15 | Hot chili peppers (green, raw) | 0.28 mg16% DV | 1 pepper45 g | 0.13 mg7% DV | 1.4 mg |
| 16 | Peas (mature seeds, sprouted, raw) | 0.27 mg16% DV | 1 cup120 g | 0.32 mg19% DV | 0.43 mg |
| 17 | Turnip greens (raw) | 0.26 mg15% DV | 1 cup55 g | 0.14 mg9% DV | 1.6 mg |
| 18 | Spinach (cooked, boiled, drained, without salt) | 0.24 mg14% DV | 1 cup180 g | 0.44 mg26% DV | 2.1 mg |
| 19 | Potato skin (raw) | 0.24 mg14% DV | 1 skin38 g | 0.09 mg5% DV | 0.82 mg |
| 20 | Sweet potato (canned, mashed) | 0.24 mg14% DV | 1 can496 g | 1.2 mg69% DV | 0.47 mg |
| 21 | Leeks (raw) | 0.23 mg14% DV | 1 leek89 g | 0.21 mg12% DV | 0.76 mg |
| 22 | Napa cabbage (pe-tsai, raw) | 0.23 mg14% DV | 1 cup76 g | 0.18 mg10% DV | 2.9 mg |
| 23 | Cauliflower (green, raw) | 0.22 mg13% DV | 1 head431 g | 0.96 mg56% DV | 1.4 mg |
| 24 | Summer squash (raw) | 0.22 mg13% DV | 1 medium196 g | 0.43 mg25% DV | 2.7 mg |
| 25 | Carrot juice (canned) | 0.22 mg13% DV | 1 cup236 g | 0.51 mg30% DV | 1.1 mg |
| 26 | Okra (raw) | 0.22 mg13% DV | 8 pods95 g | 0.2 mg12% DV | 1.3 mg |
| 27 | Kimchi | 0.21 mg13% DV | 1 cup150 g | 0.32 mg19% DV | 2.8 mg |
| 28 | Yellow onions (sauteed) | 0.21 mg12% DV | 1 cup chopped87 g | 0.18 mg11% DV | 0.34 mg |
| 28 | Pumpkin leaves (raw) | 0.21 mg12% DV | 1 cup39 g | 0.08 mg5% DV | 2.2 mg |
| 30 | White potatoes (flesh and skin, raw) | 0.2 mg12% DV | 1 medium213 g | 0.43 mg25% DV | 0.59 mg |
Most vitamin B6 per typical serving
The same vegetables 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 | Garlic (raw) | 1.2 mg73% DV | 1 cup136 g | 1.7 mg99% DV | 1.7 mg |
| 2 | Sweet potato (canned, mashed) | 0.24 mg14% DV | 1 can496 g | 1.2 mg69% DV | 0.47 mg |
| 3 | Cauliflower (green, raw) | 0.22 mg13% DV | 1 head431 g | 0.96 mg56% DV | 1.4 mg |
| 4 | Winter squash (acorn, raw) | 0.15 mg9% DV | 1 squash431 g | 0.66 mg39% DV | 0.77 mg |
| 5 | Potato (flesh and skin, raw) | 0.3 mg18% DV | 1 Potato medium213 g | 0.63 mg37% DV | 0.77 mg |
| 6 | Serrano peppers (raw) | 0.51 mg30% DV | 1 cup105 g | 0.53 mg31% DV | 3.2 mg |
| 7 | Carrot juice (canned) | 0.22 mg13% DV | 1 cup236 g | 0.51 mg30% DV | 1.1 mg |
| 8 | Carrots (canned, no salt added, solids and liquids) | 0.11 mg7% DV | 1 can454 g | 0.51 mg30% DV | 0.97 mg |
| 8 | Carrots (canned, regular pack, solids and liquids) | 0.11 mg7% DV | 1 can454 g | 0.51 mg30% DV | 0.97 mg |
| 10 | Sweet potato (canned, vacuum pack) | 0.19 mg11% DV | 1 cup255 g | 0.48 mg29% DV | 0.42 mg |
| 11 | Potatoes (baked, flesh, without salt) | 0.3 mg18% DV | 1 potato156 g | 0.47 mg28% DV | 0.65 mg |
| 12 | Spinach (cooked, boiled, drained, without salt) | 0.24 mg14% DV | 1 cup180 g | 0.44 mg26% DV | 2.1 mg |
| 13 | White potatoes (flesh and skin, raw) | 0.2 mg12% DV | 1 medium213 g | 0.43 mg25% DV | 0.59 mg |
| 14 | Sweet onions (raw) | 0.13 mg8% DV | 1 onion331 g | 0.43 mg25% DV | 0.81 mg |
| 15 | Summer squash (raw) | 0.22 mg13% DV | 1 medium196 g | 0.43 mg25% DV | 2.7 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 | Balsam-pear (leafy tips, raw) | 0.8 mg47% DV | 1 leaf4 g | 0.03 mg2% DV | 5.4 mg |
| 2 | Hungarian peppers (raw) | 0.52 mg30% DV | 1 pepper27 g | 0.14 mg8% DV | 3.6 mg |
| 3 | Serrano peppers (raw) | 0.51 mg30% DV | 1 cup105 g | 0.53 mg31% DV | 3.2 mg |
| 4 | Bok choy (pak-choi, raw) | 0.19 mg11% DV | 1 cup70 g | 0.14 mg8% DV | 3 mg |
| 5 | Napa cabbage (pe-tsai, raw) | 0.23 mg14% DV | 1 cup76 g | 0.18 mg10% DV | 2.9 mg |
| 6 | Jalapeno peppers (raw) | 0.42 mg25% DV | 1 cup90 g | 0.38 mg22% DV | 2.9 mg |
| 7 | Kimchi | 0.21 mg13% DV | 1 cup150 g | 0.32 mg19% DV | 2.8 mg |
| 8 | Summer squash (raw) | 0.22 mg13% DV | 1 medium196 g | 0.43 mg25% DV | 2.7 mg |
| 9 | Banana pepper (raw) | 0.36 mg21% DV | 1 medium46 g | 0.16 mg10% DV | 2.6 mg |
| 10 | Hot chili peppers (red, raw) | 0.51 mg30% DV | 1 pepper45 g | 0.23 mg13% DV | 2.5 mg |
| 11 | Pumpkin leaves (raw) | 0.21 mg12% DV | 1 cup39 g | 0.08 mg5% DV | 2.2 mg |
| 12 | Spinach (cooked, boiled, drained, without salt) | 0.24 mg14% DV | 1 cup180 g | 0.44 mg26% DV | 2.1 mg |
| 13 | Zucchini (with skin, raw) | 0.16 mg10% DV | 1 medium196 g | 0.32 mg19% DV | 1.9 mg |
| 14 | Shiitake mushrooms (raw) | 0.29 mg17% DV | 1 piece whole19 g | 0.06 mg3% DV | 1.7 mg |
| 15 | Garlic (raw) | 1.2 mg73% DV | 1 cup136 g | 1.7 mg99% DV | 1.7 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.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Onions (dehydrated flakes) | 1.6 mg94% DV | 1 tbsp5 g | 0.08 mg5% DV | 0.92 mg |
| Carrot (dehydrated) | 1 mg61% DV | 1 cup74 g | 0.77 mg45% DV | 0.61 mg |
| Pumpkin pie mix (canned) | 0.16 mg9% DV | 1 cup270 g | 0.43 mg25% DV | 0.31 mg |
Which foods are ranked
- The 123 vegetables 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 (123 vegetables); 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 . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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