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 101–150 of 157 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Broccoli, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 102 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 103 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.62 mg | 4% |
| 104 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.62 mg | 4% |
| 105 | Flour, cassava | Vegetables and Vegetable Products | 0.60 mg | 4% |
| 106 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.57 mg | 4% |
| 107 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.57 mg | 4% |
| 108 | Mustard, prepared, yellow | Spices and Herbs | 0.56 mg | 4% |
| 109 | Spinach, baby | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 110 | Spinach, baby | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 111 | Tomato, roma | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 112 | Tomato, roma | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 113 | Spinach, mature | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 114 | Spinach, mature | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 115 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 116 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 117 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 118 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.43 mg | 3% |
| 119 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.42 mg | 3% |
| 120 | Oranges, raw, navels | Fruits and Fruit Juices | 0.42 mg | 3% |
| 121 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 2% |
| 122 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 2% |
| 123 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 124 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 125 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.37 mg | 2% |
| 126 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 127 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 128 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 129 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.25 mg | 2% |
| 130 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.24 mg | 1% |
| 131 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.24 mg | 1% |
| 132 | Pineapple, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 133 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 134 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.17 mg | 1% |
| 135 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.16 mg | 1% |
| 136 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.16 mg | 1% |
| 137 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.13 mg | 1% |
| 138 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 139 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 140 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 141 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.10 mg | 1% |
| 142 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 143 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 144 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 145 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 146 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 147 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 148 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 149 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.07 mg | 0% |
| 150 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.07 mg | 0% |
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