20 Foods High In Niacin (Vitamin B3)

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Last Updated on November 9, 2020 by Michael Joseph

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

A Pile of Nutritional Yeast Powder.

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 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)

Fresh Yellowfin Tuna Steak.

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)

Sauteed 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

  • Certain grain products also contain moderate amounts of niacin but they did not feature in this list. The reason for this is because most of the niacin present in grain products is bound to glycopeptides and polysaccharides. As a result, niacin from grain products has a low bioavailability of approximately 30% (23).
  • 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.

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