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 1251–1300 of 6,236 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Bread, whole wheat, commercial | Baked Products | 3.55 mg | 22% | CNF |
| 1252 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 3.55 mg | 22% | CNF |
| 1253 | Cookies, chocolate, made with rice cereal | Baked Products | 3.54 mg | 22% | USDA_SR |
| 1254 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 3.52 mg | 22% | USDA_SR |
| 1255 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 3.52 mg | 22% | USDA_SR |
| 1256 | Cereals, WHEATENA, dry | Breakfast Cereals | 3.52 mg | 22% | USDA_SR |
| 1257 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 3.51 mg | 22% | USDA_SR |
| 1258 | Potato flour | Vegetables and Vegetable Products | 3.51 mg | 22% | USDA_SR |
| 1259 | Potato flour | Vegetables and Vegetable Products | 3.51 mg | 22% | CNF |
| 1260 | English muffin, multigrain (also granola), toasted | Baked Products | 3.50 mg | 22% | CNF |
| 1261 | Nuts, almonds, blanched | Nut and Seed Products | 3.50 mg | 22% | USDA_SR |
| 1262 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 3.50 mg | 22% | USDA_SR |
| 1263 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 3.50 mg | 22% | USDA_SR |
| 1264 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.50 mg | 22% | USDA_SR |
| 1265 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 3.50 mg | 22% | USDA_SR |
| 1266 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 3.50 mg | 22% | CNF |
| 1267 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.50 mg | 22% | CNF |
| 1268 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 3.50 mg | 22% | CNF |
| 1269 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 3.50 mg | 22% | CNF |
| 1270 | Couscous, dry | Cereal Grains and Pasta | 3.49 mg | 22% | USDA_SR |
| 1271 | Grains, couscous, dry | Cereals, Grains and Pasta | 3.49 mg | 22% | CNF |
| 1272 | Winged bean leaves, raw | Vegetables and Vegetable Products | 3.47 mg | 22% | USDA_SR |
| 1273 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 3.47 mg | 22% | CNF |
| 1274 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 3.47 mg | 22% | USDA_SR |
| 1275 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 3.47 mg | 22% | CNF |
| 1276 | Bread, raisin, enriched | Baked Products | 3.47 mg | 22% | USDA_SR |
| 1277 | Bread, pan dulce, sweet yeast bread | Baked Products | 3.46 mg | 22% | USDA_SR |
| 1278 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 3.46 mg | 22% | USDA_SR |
| 1279 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 3.46 mg | 22% | CNF |
| 1280 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 3.45 mg | 22% | USDA_SR |
| 1281 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 3.45 mg | 22% | CNF |
| 1282 | Bread, white with raisins, commercial, toasted | Baked Products | 3.45 mg | 22% | CNF |
| 1283 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 3.44 mg | 22% | USDA_SR |
| 1284 | Candies, bars, Mr Goodbar | Sweets | 3.44 mg | 22% | CNF |
| 1285 | Flour, soy, defatted | Legumes and Legume Products | 3.43 mg | 21% | USDA_FF |
| 1286 | Pie, tourtiere, commercial | Baked Products | 3.43 mg | 21% | CNF |
| 1287 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 3.42 mg | 21% | USDA_SR |
| 1288 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 3.42 mg | 21% | CNF |
| 1289 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.42 mg | 21% | CNF |
| 1290 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 3.41 mg | 21% | USDA_SR |
| 1291 | Muffins, English, whole-wheat | Baked Products | 3.41 mg | 21% | USDA_SR |
| 1292 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 3.41 mg | 21% | USDA_SR |
| 1293 | English muffin, whole wheat | Baked Products | 3.41 mg | 21% | CNF |
| 1294 | Biscuits, mixed grain, refrigerated dough | Baked Products | 3.40 mg | 21% | USDA_SR |
| 1295 | Crackers, multigrain | Baked Products | 3.40 mg | 21% | USDA_SR |
| 1296 | Radishes, oriental, dried | Vegetables and Vegetable Products | 3.40 mg | 21% | USDA_SR |
| 1297 | Cracker, multigrain | Baked Products | 3.40 mg | 21% | CNF |
| 1298 | Biscuit, multigrain, refrigerated dough | Baked Products | 3.40 mg | 21% | CNF |
| 1299 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 3.40 mg | 21% | CNF |
| 1300 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 3.40 mg | 21% | USDA_SR |
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