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 3,358 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Spices, cumin seed | Spices and Herbs | 4.58 mg | 29% |
| 502 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 4.57 mg | 29% |
| 503 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.57 mg | 29% |
| 504 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 4.57 mg | 29% |
| 505 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 4.56 mg | 29% |
| 506 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 4.55 mg | 28% |
| 507 | Bread, Italian | Baked Products | 4.54 mg | 28% |
| 508 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 4.53 mg | 28% |
| 509 | Crackers, whole-wheat, low salt | Baked Products | 4.52 mg | 28% |
| 510 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 4.51 mg | 28% |
| 511 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 4.51 mg | 28% |
| 512 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 4.51 mg | 28% |
| 513 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 4.51 mg | 28% |
| 514 | Grape leaves, canned | Vegetables and Vegetable Products | 4.50 mg | 28% |
| 515 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 4.50 mg | 28% |
| 516 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 4.49 mg | 28% |
| 517 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 4.49 mg | 28% |
| 518 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 4.46 mg | 28% |
| 519 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.46 mg | 28% |
| 520 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.46 mg | 28% |
| 521 | Bread, white wheat | Baked Products | 4.46 mg | 28% |
| 522 | Crackers, standard snack-type, with whole wheat | Baked Products | 4.45 mg | 28% |
| 523 | McDONALD'S, QUARTER POUNDER | Fast Foods | 4.45 mg | 28% |
| 524 | Bread, whole-wheat, commercially prepared | Baked Products | 4.44 mg | 28% |
| 525 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 4.43 mg | 28% |
| 526 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 4.43 mg | 28% |
| 527 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 4.43 mg | 28% |
| 528 | Millet, puffed | Breakfast Cereals | 4.42 mg | 28% |
| 529 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 4.42 mg | 28% |
| 530 | Snacks, CLIF BAR, mixed flavors | Snacks | 4.41 mg | 28% |
| 531 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 4.41 mg | 28% |
| 532 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 4.41 mg | 28% |
| 533 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 4.39 mg | 27% |
| 534 | Nuts, pine nuts, dried | Nut and Seed Products | 4.39 mg | 27% |
| 535 | Wheat, hard white | Cereal Grains and Pasta | 4.38 mg | 27% |
| 536 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 4.38 mg | 27% |
| 537 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 4.38 mg | 27% |
| 538 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 4.37 mg | 27% |
| 539 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.37 mg | 27% |
| 540 | Snacks, potato chips, fat-free, made with olestra | Snacks | 4.37 mg | 27% |
| 541 | Crackers, standard snack-type, regular | Baked Products | 4.35 mg | 27% |
| 542 | Rolls, french | Baked Products | 4.35 mg | 27% |
| 543 | Candies, REESE'S BITES | Sweets | 4.33 mg | 27% |
| 544 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 4.32 mg | 27% |
| 545 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 4.32 mg | 27% |
| 546 | Soy flour, full-fat, raw | Legumes and Legume Products | 4.32 mg | 27% |
| 547 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.31 mg | 27% |
| 548 | Bread, protein (includes gluten) | Baked Products | 4.29 mg | 27% |
| 549 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 4.29 mg | 27% |
| 550 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 4.29 mg | 27% |
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