Meat and fish lead this ranking because animal tissue concentrates niacin from the protein it contains. Your body converts some amino acids directly into niacin during digestion, so foods high in protein tend toward high niacin density. This mechanism explains why the table below reads as it does.
Niacin also occurs naturally in grains, legumes, and nuts, though often in a form your body cannot access without processing. The ranking captures what your small intestine can actually use. Bear in mind that the position of a food here reflects its niacin per 100 g, not how much you would typically eat at one time.
FDA daily value: 16 mg
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Showing 451–500 of 2,721 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 3.99 mg | 25% |
| 452 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 3.98 mg | 25% |
| 453 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.96 mg | 25% |
| 454 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 3.95 mg | 25% |
| 455 | Candies, bars, Nestle Crunch | Sweets | 3.95 mg | 25% |
| 456 | Cracker, wheat, low fat | Baked Products | 3.94 mg | 25% |
| 457 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.94 mg | 25% |
| 458 | Bread, whole wheat, commercial, toasted | Baked Products | 3.93 mg | 25% |
| 459 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 3.92 mg | 24% |
| 460 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 3.92 mg | 24% |
| 461 | Candies, bars, 5th Avenue | Sweets | 3.90 mg | 24% |
| 462 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 3.90 mg | 24% |
| 463 | Roll, dinner, rye | Baked Products | 3.90 mg | 24% |
| 464 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 3.90 mg | 24% |
| 465 | Cracker, matzo, plain | Baked Products | 3.89 mg | 24% |
| 466 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.87 mg | 24% |
| 467 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 3.87 mg | 24% |
| 468 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 3.85 mg | 24% |
| 469 | Bread, multigrain, commercial, reduced sodium | Baked Products | 3.83 mg | 24% |
| 470 | Bread, multigrain, commercial | Baked Products | 3.83 mg | 24% |
| 471 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 3.80 mg | 24% |
| 472 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 3.80 mg | 24% |
| 473 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 3.80 mg | 24% |
| 474 | Breakfast tart, low fat | Baked Products | 3.80 mg | 24% |
| 475 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 3.80 mg | 24% |
| 476 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 3.75 mg | 23% |
| 477 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 3.75 mg | 23% |
| 478 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 3.73 mg | 23% |
| 479 | Fast foods, hot dog, plain | Fast Foods | 3.72 mg | 23% |
| 480 | Fast food, biscuit | Fast Foods | 3.71 mg | 23% |
| 481 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 3.70 mg | 23% |
| 482 | Candies, sesame crunch (crisp) | Sweets | 3.70 mg | 23% |
| 483 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 3.70 mg | 23% |
| 484 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 3.70 mg | 23% |
| 485 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 3.70 mg | 23% |
| 486 | Tourtiere, homemade | Baked Products | 3.69 mg | 23% |
| 487 | Grains, sorghum | Cereals, Grains and Pasta | 3.69 mg | 23% |
| 488 | Roll, dinner, whole wheat | Baked Products | 3.68 mg | 23% |
| 489 | Bread, focaccia, Italian flatbread, plain | Baked Products | 3.67 mg | 23% |
| 490 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 3.67 mg | 23% |
| 491 | Fast foods, dessert, animal crackers | Fast Foods | 3.67 mg | 23% |
| 492 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.67 mg | 23% |
| 493 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.67 mg | 23% |
| 494 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.67 mg | 23% |
| 495 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 3.66 mg | 23% |
| 496 | Cereal, ready to eat, Corn Dunks, President's Choice | Breakfast cereals | 3.65 mg | 23% |
| 497 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.64 mg | 23% |
| 498 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.64 mg | 23% |
| 499 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 3.63 mg | 23% |
| 500 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 3.63 mg | 23% |
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