Niacin is also known as vitamin B3 or the lesser-known name of nicotinic acid.
This nutrient is one of the essential vitamins that we need to obtain from our diet.
Niacin has a range of important functions within the human body, and it is important for producing energy from food and maintaining healthy cells (1).
The current recommended daily value (% DV) for niacin is 16 mg (2).
In this article, we take a look at twenty foods high in niacin.
1) Nutritional Yeast
Nutritional yeast is a food product that usually comes in the form of flakes or powder.
This product adds a flavor-enhancing umami taste to food, and it is often described as having a cheesy flavor.
One tablespoon of nutritional yeast provides 39.4 mg of niacin, which is equal to 246% of the daily value (3).
Niacin Per Tablespoon Serving | Niacin Per 100 Grams |
---|---|
39.4 mg (246% DV) | 438 mg (2738% DV) |
2) Liver
Although organ meats are not as popular as muscle meats, they tend to offer significantly more nutritional value.
This is particularly the case with liver, which provides a good amount of almost every essential nutrient. Liver is one of the richest dietary sources of vitamin B5 and vitamin B12 especially.
A three-ounce (85g) serving of cooked pork liver provides 45% of the daily value for niacin (4).
Niacin Per 3 oz (85g) Serving | Niacin Per 100 Grams |
---|---|
7.17 mg (45% DV) | 8.44 mg (53% DV) |
3) Anchovies
Anchovies are small, affordable fish that are often salt-cured and sold in cans.
These little fish are an excellent source of nutrients, and they’re rich in omega-3 too.
A three-ounce (85g) serving of anchovies offers 74% of the daily value for niacin (5).
Niacin Per 3 oz (85g) Serving | Niacin Per 100 Grams |
---|---|
11.9 mg (74% DV) | 14 mg (88% DV) |
4) Chicken Breast
Chicken breast may not be the tastiest cut of chicken, but it’s relatively nutritious.
As well as being a great source of protein, chicken breast is high in vitamin B6, vitamin B12, and most of the B vitamins – niacin included.
A cooked chicken breast (172g) provides 148% of the daily value for niacin (6).
Niacin Per Chicken Breast (172g) | Niacin Per 100 Grams |
---|---|
23.6 mg (148% DV) | 14 mg (88% DV) |
5) Maitake Mushrooms
Maitake mushrooms are one of the most nutrient-dense mushroom varieties.
These mushrooms may not be among the most common in the Western world, but they’re prevalent in East Asia. It’s usually easy to find them in a local Asian market.
Maitake mushrooms are one of the best dietary sources of niacin, and they provide 29% of the daily value per cup serving (7).
Niacin Per Cup (70g) Serving | Niacin Per 100 Grams |
---|---|
4.61 mg (29% DV) | 6.58 mg (41% DV) |
6) Green Peas
Despite often being classed as vegetables, green peas are legumes, and they are very popular too.
A cup of cooked green peas provides 20% of the daily value for niacin (8).
Green peas are also high in thiamin and folate among the B vitamin family.
Niacin Per Cup (160g) Serving | Niacin Per 100 Grams |
---|---|
3.23 mg (20% DV) | 2.02 mg (13% DV) |
7) Tuna (Yellowfish)
Tuna is one of the most popular commercial fish, and it’s generally an excellent source of omega-3 and various nutrients.
Among these nutrients, tuna is exceptionally high in niacin.
Although all varieties of tuna provide niacin, yellowfin tuna contains the most concentrated amounts of the vitamin. A three-ounce serving of cooked yellowfin tuna offers 118% of the daily value (9).
Niacin Per 3 oz (85g) Serving | Niacin Per 100 Grams |
---|---|
18.8 mg (118% DV) | 22.1 mg (138% DV) |
8) Beef Kidney
Kidney is not as popular as it once was, but this organ meat is incredibly nutritious.
Beef kidney is particularly high in riboflavin, but it’s a good source of niacin too.
Per three-ounce serving, beef kidney supplies 21% of the daily value for the vitamin (10).
Niacin Per 3 oz (85g) Serving | Niacin Per 100 Grams |
---|---|
3.33 mg (21% DV) | 3.92 mg (25% DV) |
9) Portabella Mushrooms
Portabella mushrooms are popular large mushrooms with a meaty and flavorful taste.
These mushrooms contain a broad range of nutrients, but they are an especially rich source of niacin and selenium.
Per typical cup serving, portabella mushrooms offer 47% of the daily value for niacin (11).
Niacin Per Cup (121g) Serving | Niacin Per 100 Grams |
---|---|
7.57 mg (47% DV) | 6.26 mg (39% DV) |
10) Swordfish
Swordfish is a large species of fish that live around the world.
This large fish is a good source of omega-3, protein, and numerous vitamins and minerals.
Among these nutrients, swordfish is quite high in niacin, and a typical serving offers 61% of the daily value (12).
Niacin Per Piece (106g) | Niacin Per 100 Grams |
---|---|
9.81 mg (61% DV) | 9.25 mg (58% DV) |
11) Pork Chops
Most cuts of meat will provide a considerable amount of niacin, but pork chops offer one of the largest amounts.
A large pork chop (lean) provides 11.1 mg of niacin, which is equivalent to 69% of the daily value (13).
Niacin Per Pork Chop (129g) | Niacin Per 100 Grams |
---|---|
11.1 mg (61% DV) | 8.61 mg (54% DV) |
12) Salmon (Sockeye)
Salmon is a popular oily fish that provides a lot of nutritional value.
It also provides large amounts of niacin, with sockeye salmon containing the most significant amounts.
Half a fillet of sockeye salmon (cooked) provides 105% of the daily value for niacin (14).
Niacin Per 1/2 fillet (198g) | Niacin Per 100 Grams |
---|---|
16.8 mg (105% DV) | 8.51 mg (53% DV) |
13) Rapini (Broccoli Raab)
While most vegetables are not a significant source of niacin, some contain moderate amounts of the vitamin.
One of these is rapini (also known as broccoli raab), which provides 11% of the daily value for niacin per cup serving (15).
Niacin Per Serving (85g) | Niacin Per 100 Grams |
---|---|
1.71 mg (11% DV) | 2.02 mg (13% DV) |
14) Sirloin Steak (Lean)
Since niacin is mainly present in muscle, lean meat offers greater amounts of the nutrient than fattier cuts.
For this reason, a lean sirloin steak provides considerable amounts of the vitamin.
A 3oz (85g) serving of lean sirloin steak offers 41% of the daily value for niacin (16).
Niacin Per Serving (85g) | Niacin Per 100 Grams |
---|---|
6.58 mg (41% DV) | 7.74 mg (48% DV) |
15) Lamb (Lean)
Like beef and pork, lamb is also a good source of various B vitamins.
A large (6 oz) lamb loin chop offers a cooked yield of around 75 grams, and it offers 32% of the daily value for niacin (17).
Niacin Per Loin Chop (75g) | Niacin Per 100 Grams |
---|---|
5.1 mg (32% DV) | 6.79 mg (42% DV) |
16) Mackerel (Atlantic)
Mackerel is an oily fish that lives in coastal regions around the world.
In addition to offering large amounts of omega-3, vitamin D, and other B vitamins, the Atlantic mackerel is a good source of niacin.
A typically sized cooked fillet of mackerel provides 38% of the daily value for the vitamin (18).
Niacin Per Fillet (88g) | Niacin Per 100 Grams |
---|---|
6.03 mg (38% DV) | 6.85 mg (43% DV) |
17) Turkey
Turkey offers similar amounts of dietary niacin as chicken.
Just a three-ounce serving of cooked turkey breast offers 62% of the daily value for the nutrient (19).
Niacin Per 3 oz (85g) Serving | Niacin Per 100 Grams |
---|---|
9.99 mg (62% DV) | 11.8 mg (74% DV) |
18) Avocado
Other than avocados, most fruit is generally not a significant source of niacin.
However, avocados provide a moderate amount of the vitamin – approximately 16% of the daily value per fruit (20).
Avocados are also an excellent source of folate and various other B vitamins.
Niacin Per Avocado | Niacin Per 100 Grams |
---|---|
2.6 mg (16% DV) | 1.91 mg (12% DV) |
19) Peanuts
Several varieties of nuts (such as almonds) contain moderate amounts of niacin, but peanuts offer the most.
Just one ounce of dry roasted peanuts provides 25% of the daily value (21).
Niacin Per oz (28g) | Niacin Per 100 Grams |
---|---|
4.07 mg (25% DV) | 14.4 mg (90% DV) |
20) Potatoes
Potatoes are an under-appreciated source of many nutrients, and they provide a broad range of vitamins and minerals.
These tubers are high in niacin too, and a cooked medium potato supplies 14% of the daily value (22).
Niacin Per Medium Potato (170g) | Niacin Per 100 Grams |
---|---|
2.25 mg (14% DV) | 1.32 mg (8% DV) |
Foods Highest In Niacin Per 100 Grams
For convenience, the following table shows the foods from this list that are highest in niacin per 100 grams.
Rank | Food Name | Niacin Per 100g | % DV |
---|---|---|---|
1 | Nutritional yeast | 438 mg | 2738% |
2 | Yellowfin tuna | 22.1 mg | 138% |
3 | Peanuts | 14.4 mg | 90% |
4 | Anchovies | 14 mg | 88% |
5 | Chicken breast | 14 mg | 88% |
6 | Swordfish | 9.25 mg | 58% |
7 | Pork chop | 8.61 mg | 54% |
8 | Sockeye salmon | 8.5 mg | 53% |
9 | Pork liver | 8.44 mg | 53% |
10 | Turkey breast | 11.8 mg | 74% |
11 | Sirloin steak | 7.74 mg | 48% |
12 | Atlantic mackerel | 6.85 mg | 43% |
13 | Lamb loin chop | 6.79 mg | 42% |
14 | Maitake mushrooms | 6.58 mg | 41% |
15 | Portabella mushrooms | 6.26 mg | 39% |
16 | Beef kidney | 3.92 mg | 25% |
17 | Green peas | 2.02 mg | 13% |
18 | Rapini (broccoli raab) | 2.02 mg | 13% |
19 | Avocado | 1.91 mg | 12% |
20 | Potatoes | 1.32 mg | 8% |
Notes
- The source of all nutritional data for niacin content is the USDA’s FoodData Central database.
- All daily values were calculated by using the USDA data on Niacin content and the FDA’s current published daily values.