Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Nuts, pistachio nuts, dry roasted”, at 1.12 mg per 100 g. The Daily Value used on Canadian labels is 1.7 mg. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | % DV per serving | Per 100 g |
|---|---|---|---|---|---|
| 1 | Nuts, pistachio nuts, dry roasted | 60 ml | 0.35 mg | 21% | 1.12 mg |
| 2 | Fish, tuna, yellowfin, baked or broiled | 75 g | 0.78 mg | 46% | 1.04 mg |
| 3 | Beef, liver, pan-fried | 75 g | 0.77 mg | 45% | 1.03 mg |
| 4 | Lamb, liver, pan-fried | 75 g | 0.71 mg | 42% | 0.95 mg |
| 5 | Fish, salmon, atlantic, wild, baked or broiled | 75 g | 0.71 mg | 42% | 0.94 mg |
| 6 | Veal, liver, pan-fried | 75 g | 0.67 mg | 39% | 0.89 mg |
| 7 | Chicken, liver, all classes, cooked, pan-fried | 75 g | 0.63 mg | 37% | 0.84 mg |
| 8 | Fish, salmon, sockeye (red), baked or broiled | 75 g | 0.62 mg | 36% | 0.83 mg |
| 9 | Seeds, sunflower seed kernels, dry roasted | 60 ml | 0.26 mg | 15% | 0.80 mg |
| 10 | Seeds, sesame seeds, whole, roasted and toasted | 60 ml | 0.30 mg | 18% | 0.80 mg |
| 11 | Cereal, ready to eat, Cheerios, General Mills (fortified) | 250 ml | 0.21 mg | 12% | 0.70 mg |
| 12 | Mollusks, octopus, common, boiled or steamed | 75 g | 0.49 mg | 29% | 0.65 mg |
| 13 | Fish, salmon, atlantic, farmed, baked or broiled | 75 g | 0.48 mg | 29% | 0.65 mg |
| 14 | Fish, halibut, Atlantic or Pacific, baked or broiled | 75 g | 0.47 mg | 28% | 0.63 mg |
| 15 | Fish, swordfish, baked or broiled | 75 g | 0.46 mg | 27% | 0.61 mg |
| 16 | Chicken, broiler, breast, meat, roasted | 75 g | 0.45 mg | 26% | 0.60 mg |
| 17 | Seeds, hemp seeds, hulled | 60 ml | 0.24 mg | 14% | 0.60 mg |
| 18 | Pork, liver, braised | 75 g | 0.43 mg | 25% | 0.57 mg |
| 19 | Fish, salmon, coho, wild, baked or broiled | 75 g | 0.43 mg | 25% | 0.57 mg |
| 20 | Nuts, filberts or hazelnuts, dried | 60 ml whole | 0.19 mg | 11% | 0.56 mg |
| 21 | Nuts, walnuts, English or Persian | 60 ml chopped | 0.16 mg | 9% | 0.54 mg |
| 22 | Fish, tuna, bluefin, fresh, baked or broiled | 75 g | 0.39 mg | 23% | 0.53 mg |
| 23 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | 75 g | 0.38 mg | 23% | 0.51 mg |
| 24 | Fish, halibut, Greenland (turbot), baked or broiled | 75 g | 0.36 mg | 21% | 0.48 mg |
| 25 | Seeds, flaxseed (linseed), whole and ground | 60 ml whole | 0.20 mg | 12% | 0.47 mg |
| 26 | Game meat, deer (venison), ground, cooked, pan-broiled | 75 g | 0.35 mg | 21% | 0.47 mg |
| 27 | Peanuts, all types, dry roasted | 60 ml | 0.17 mg | 10% | 0.47 mg |
| 28 | Chicken, broiler, thigh, meat, roasted | 75 g | 0.35 mg | 20% | 0.46 mg |
| 29 | Fish, salmon, chinook (spring), baked or broiled | 75 g | 0.35 mg | 20% | 0.46 mg |
| 30 | Pork, kidney, braised | 75 g | 0.34 mg | 20% | 0.46 mg |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- Pistachios, tuna, liver and salmon lead per 100 g.
- Animal foods and nuts both feature, so B6 is easy to get from a varied diet.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most vitamin B6?
Dry roasted pistachios, then yellowfin tuna and beef liver, in the Canadian Nutrient File 2026.
How much vitamin B6 do I need a day?
The Daily Value on Canadian labels is 1.7 mg.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
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