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 1001–1050 of 6,236 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Rye grain | Cereal Grains and Pasta | 4.27 mg | 27% | USDA_SR |
| 1002 | Snacks, pretzels, soft, unsalted | Snacks | 4.27 mg | 27% | CNF |
| 1003 | Snacks, pretzels, soft | Snacks | 4.27 mg | 27% | CNF |
| 1004 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 4.27 mg | 27% | CNF |
| 1005 | Grains, rye flour, dark | Cereals, Grains and Pasta | 4.27 mg | 27% | CNF |
| 1006 | Grains, rye | Cereals, Grains and Pasta | 4.27 mg | 27% | CNF |
| 1007 | Bagels, multigrain | Baked Products | 4.26 mg | 27% | USDA_SR |
| 1008 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 4.25 mg | 27% | CNF |
| 1009 | Bread, protein, (includes gluten), toasted | Baked Products | 4.24 mg | 27% | USDA_SR |
| 1010 | Bread, protein (includes gluten), toasted | Baked Products | 4.24 mg | 27% | CNF |
| 1011 | Rolls, hard (includes kaiser) | Baked Products | 4.24 mg | 26% | USDA_SR |
| 1012 | Roll (kaiser), hard | Baked Products | 4.24 mg | 26% | CNF |
| 1013 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 4.22 mg | 26% | CNF |
| 1014 | Bread, multigrain, toasted | Baked Products | 4.22 mg | 26% | CNF |
| 1015 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 4.22 mg | 26% | CNF |
| 1016 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.21 mg | 26% | CNF |
| 1017 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 4.20 mg | 26% | USDA_SR |
| 1018 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 4.20 mg | 26% | USDA_SR |
| 1019 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 26% | CNF |
| 1020 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 4.20 mg | 26% | CNF |
| 1021 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 4.20 mg | 26% | USDA_SR |
| 1022 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 4.20 mg | 26% | USDA_SR |
| 1023 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 4.20 mg | 26% | CNF |
| 1024 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 4.20 mg | 26% | CNF |
| 1025 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 4.19 mg | 26% | USDA_SR |
| 1026 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 4.19 mg | 26% | USDA_SR |
| 1027 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 4.19 mg | 26% | USDA_SR |
| 1028 | Mushroom, crimini | Vegetables and Vegetable Products | 4.17 mg | 26% | USDA_FF |
| 1029 | Puff pastry, frozen, ready-to-bake | Baked Products | 4.17 mg | 26% | USDA_SR |
| 1030 | Puff pastry, frozen, ready-to-bake | Baked Products | 4.17 mg | 26% | CNF |
| 1031 | Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink | Beverages | 4.17 mg | 26% | USDA_SR |
| 1032 | Garlic bread, frozen | Baked Products | 4.14 mg | 26% | USDA_SR |
| 1033 | Bread, garlic | Baked Products | 4.14 mg | 26% | CNF |
| 1034 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 4.13 mg | 26% | USDA_SR |
| 1035 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 4.13 mg | 26% | USDA_SR |
| 1036 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.13 mg | 26% | CNF |
| 1037 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.13 mg | 26% | CNF |
| 1038 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 4.12 mg | 26% | USDA_SR |
| 1039 | Spices, marjoram, dried | Spices and Herbs | 4.12 mg | 26% | USDA_SR |
| 1040 | Bread, white, commercial, with added fibre | Baked Products | 4.12 mg | 26% | CNF |
| 1041 | Spices, marjoram, dried | Spices and Herbs | 4.12 mg | 26% | CNF |
| 1042 | Crackers, melba toast, plain | Baked Products | 4.11 mg | 26% | USDA_SR |
| 1043 | Crackers, melba toast, plain, without salt | Baked Products | 4.11 mg | 26% | USDA_SR |
| 1044 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 4.11 mg | 26% | USDA_SR |
| 1045 | Cracker, melba toast, plain | Baked Products | 4.11 mg | 26% | CNF |
| 1046 | Cracker, melba toast, plain, unsalted | Baked Products | 4.11 mg | 26% | CNF |
| 1047 | Beverages, Propel Zero, fruit-flavored, non-carbonated | Beverages | 4.09 mg | 26% | USDA_SR |
| 1048 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 4.09 mg | 26% | USDA_SR |
| 1049 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 4.09 mg | 26% | CNF |
| 1050 | Snacks, potato chips, white, restructured, baked | Snacks | 4.09 mg | 26% | USDA_SR |
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