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 501–550 of 2,721 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 3.63 mg | 23% |
| 502 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 3.62 mg | 23% |
| 503 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 3.62 mg | 23% |
| 504 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.62 mg | 23% |
| 505 | Mushroom, white, raw | Vegetables and Vegetable Products | 3.61 mg | 23% |
| 506 | Spices, caraway seed | Spices and Herbs | 3.61 mg | 23% |
| 507 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 3.60 mg | 22% |
| 508 | Candies, bars, Snickers | Sweets | 3.60 mg | 22% |
| 509 | Snacks, potato chips, dried potatoes, light | Snacks | 3.60 mg | 22% |
| 510 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 3.59 mg | 22% |
| 511 | English muffin, multigrain (also granola) | Baked Products | 3.58 mg | 22% |
| 512 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 3.58 mg | 22% |
| 513 | Indian, bread, naan, whole-wheat | Baked Products | 3.58 mg | 22% |
| 514 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 3.58 mg | 22% |
| 515 | Cracker, barge pilot biscuit | Baked Products | 3.58 mg | 22% |
| 516 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.57 mg | 22% |
| 517 | Bread, whole wheat, commercial | Baked Products | 3.55 mg | 22% |
| 518 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 3.55 mg | 22% |
| 519 | Potato flour | Vegetables and Vegetable Products | 3.51 mg | 22% |
| 520 | English muffin, multigrain (also granola), toasted | Baked Products | 3.50 mg | 22% |
| 521 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 3.50 mg | 22% |
| 522 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 3.50 mg | 22% |
| 523 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.50 mg | 22% |
| 524 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.50 mg | 22% |
| 525 | Grains, couscous, dry | Cereals, Grains and Pasta | 3.49 mg | 22% |
| 526 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 3.47 mg | 22% |
| 527 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 3.47 mg | 22% |
| 528 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.46 mg | 22% |
| 529 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 3.45 mg | 22% |
| 530 | Bread, white with raisins, commercial, toasted | Baked Products | 3.45 mg | 22% |
| 531 | Candies, bars, Mr Goodbar | Sweets | 3.44 mg | 22% |
| 532 | Pie, tourtiere, commercial | Baked Products | 3.43 mg | 21% |
| 533 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 3.42 mg | 21% |
| 534 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.42 mg | 21% |
| 535 | English muffin, whole wheat | Baked Products | 3.41 mg | 21% |
| 536 | Biscuit, multigrain, refrigerated dough | Baked Products | 3.40 mg | 21% |
| 537 | Cracker, multigrain | Baked Products | 3.40 mg | 21% |
| 538 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 3.40 mg | 21% |
| 539 | Bread, whole grain (whole-wheat), commercial | Baked Products | 3.38 mg | 21% |
| 540 | Popover, dry mix, unprepared | Baked Products | 3.38 mg | 21% |
| 541 | Bagel, whole-wheat (multigrain) | Baked Products | 3.37 mg | 21% |
| 542 | Grains, teff, uncooked | Cereals, Grains and Pasta | 3.36 mg | 21% |
| 543 | Candies, M&M's peanut chocolate candies | Sweets | 3.36 mg | 21% |
| 544 | English muffin, wheat | Baked Products | 3.36 mg | 21% |
| 545 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 3.35 mg | 21% |
| 546 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 3.34 mg | 21% |
| 547 | English muffin, whole wheat, toasted | Baked Products | 3.34 mg | 21% |
| 548 | Grains, semolina | Cereals, Grains and Pasta | 3.31 mg | 21% |
| 549 | Pie crust, standard type, homemade, baked | Baked Products | 3.31 mg | 21% |
| 550 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.29 mg | 21% |
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