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 551–600 of 3,358 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Pretzels, soft, unsalted | Snacks | 4.27 mg | 27% |
| 552 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 4.27 mg | 27% |
| 553 | Pretzels, soft | Snacks | 4.27 mg | 27% |
| 554 | Rye flour, dark | Cereal Grains and Pasta | 4.27 mg | 27% |
| 555 | Rye grain | Cereal Grains and Pasta | 4.27 mg | 27% |
| 556 | Bagels, multigrain | Baked Products | 4.26 mg | 27% |
| 557 | Bread, protein, (includes gluten), toasted | Baked Products | 4.24 mg | 27% |
| 558 | Rolls, hard (includes kaiser) | Baked Products | 4.24 mg | 26% |
| 559 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 4.20 mg | 26% |
| 560 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 4.20 mg | 26% |
| 561 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 4.20 mg | 26% |
| 562 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 4.20 mg | 26% |
| 563 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 4.19 mg | 26% |
| 564 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 4.19 mg | 26% |
| 565 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 4.19 mg | 26% |
| 566 | Puff pastry, frozen, ready-to-bake | Baked Products | 4.17 mg | 26% |
| 567 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 4.17 mg | 26% |
| 568 | Garlic bread, frozen | Baked Products | 4.14 mg | 26% |
| 569 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 4.13 mg | 26% |
| 570 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 4.13 mg | 26% |
| 571 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 4.12 mg | 26% |
| 572 | Spices, marjoram, dried | Spices and Herbs | 4.12 mg | 26% |
| 573 | Crackers, melba toast, plain | Baked Products | 4.11 mg | 26% |
| 574 | Crackers, melba toast, plain, without salt | Baked Products | 4.11 mg | 26% |
| 575 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 4.11 mg | 26% |
| 576 | Beverages, Propel Zero, fruit-flavored, non-carbonated | Beverages | 4.09 mg | 26% |
| 577 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 4.09 mg | 26% |
| 578 | Snacks, potato chips, white, restructured, baked | Snacks | 4.09 mg | 26% |
| 579 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 4.09 mg | 26% |
| 580 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 4.08 mg | 26% |
| 581 | Spices, savory, ground | Spices and Herbs | 4.08 mg | 26% |
| 582 | Phyllo dough | Baked Products | 4.07 mg | 25% |
| 583 | Rolls, dinner, wheat | Baked Products | 4.07 mg | 25% |
| 584 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 4.07 mg | 25% |
| 585 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 4.07 mg | 25% |
| 586 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.06 mg | 25% |
| 587 | Babyfood, crackers, vegetable | Baby Foods | 4.05 mg | 25% |
| 588 | Crackers, standard snack-type, regular, low salt | Baked Products | 4.05 mg | 25% |
| 589 | Bread, multi-grain (includes whole-grain) | Baked Products | 4.04 mg | 25% |
| 590 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 4.04 mg | 25% |
| 591 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 4.03 mg | 25% |
| 592 | Crackers, wheat, regular | Baked Products | 4.02 mg | 25% |
| 593 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 4.02 mg | 25% |
| 594 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 4.00 mg | 25% |
| 595 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 3.99 mg | 25% |
| 596 | Bread, whole-wheat, prepared from recipe | Baked Products | 3.98 mg | 25% |
| 597 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 3.98 mg | 25% |
| 598 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 3.97 mg | 25% |
| 599 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 3.97 mg | 25% |
| 600 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 3.95 mg | 25% |
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