Vegan foods high in Niacin (B3) (USDA Foundation)

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 51–100 of 157 foods

#	Food	Category	Per 100 g	% DV
51	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	2.85 mg	18%
52	Mushrooms, shiitake	Vegetables and Vegetable Products	2.74 mg	17%
53	Mushrooms, shiitake	Vegetables and Vegetable Products	2.74 mg	17%
54	Flour, soy, full-fat	Legumes and Legume Products	2.74 mg	17%
55	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	2.65 mg	17%
56	Cookies, oatmeal, soft, with raisins	Baked Products	2.11 mg	13%
57	Flour, oat, whole grain	Cereal Grains and Pasta	1.95 mg	12%
58	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	1.69 mg	11%
59	Mushroom, lion's mane	Vegetables and Vegetable Products	1.63 mg	10%
60	Mushroom, lion's mane	Vegetables and Vegetable Products	1.63 mg	10%
61	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	1.59 mg	10%
62	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	1.59 mg	10%
63	Potatoes, gold, without skin, raw	Vegetables and Vegetable Products	1.58 mg	10%
64	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	1.57 mg	10%
65	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	1.50 mg	9%
66	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	1.48 mg	9%
67	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	1.43 mg	9%
68	Carrots, mature, raw	Vegetables and Vegetable Products	1.41 mg	9%
69	Flour, 00	Cereal Grains and Pasta	1.36 mg	9%
70	Flour, rice, white, unenriched	Cereal Grains and Pasta	1.25 mg	8%
71	Nuts, walnuts, English, halves, raw	Nut and Seed Products	1.22 mg	8%
72	Flour, quinoa	Cereal Grains and Pasta	1.21 mg	8%
73	Kale, raw	Vegetables and Vegetable Products	1.18 mg	7%
74	Flour, rye	Cereal Grains and Pasta	1.16 mg	7%
75	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	1.12 mg	7%
76	Nectarines, raw	Fruits and Fruit Juices	1.12 mg	7%
77	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	1.12 mg	7%
78	Flour, rice, glutinous	Cereal Grains and Pasta	1.12 mg	7%
79	Peppers, bell, orange, raw	Vegetables and Vegetable Products	1.08 mg	7%
80	Asparagus, green, raw	Vegetables and Vegetable Products	1.08 mg	7%
81	Peppers, bell, red, raw	Vegetables and Vegetable Products	1.02 mg	6%
82	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	0.99 mg	6%
83	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	0.99 mg	6%
84	Hummus, commercial	Legumes and Legume Products	0.95 mg	6%
85	Nuts, pecans, halves, raw	Nut and Seed Products	0.95 mg	6%
86	Oats, whole grain, steel cut	Cereal Grains and Pasta	0.93 mg	6%
87	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.91 mg	6%
88	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	0.87 mg	5%
89	Peaches, yellow, raw	Fruits and Fruit Juices	0.81 mg	5%
90	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.81 mg	5%
91	Flour, amaranth	Cereal Grains and Pasta	0.75 mg	5%
92	Carrots, baby, raw	Vegetables and Vegetable Products	0.74 mg	5%
93	Beans, snap, green, raw	Vegetables and Vegetable Products	0.73 mg	5%
94	Fonio, grain, dry, raw	Cereal Grains and Pasta	0.72 mg	4%
95	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.69 mg	4%
96	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.69 mg	4%
97	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.66 mg	4%
98	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.66 mg	4%
99	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	0.65 mg	4%
100	Broccoli, raw	Vegetables and Vegetable Products	0.64 mg	4%

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Vegan foods high in Niacin (B3) (USDA Foundation)

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