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 1951–2000 of 6,236 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Beans, great northern, raw | Legumes and Legume Products | 1.96 mg | 12% | CNF |
| 1952 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.96 mg | 12% | CNF |
| 1953 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 1.95 mg | 12% | USDA_SR |
| 1954 | Flour, oat, whole grain | Cereal Grains and Pasta | 1.95 mg | 12% | USDA_FF |
| 1955 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 1.94 mg | 12% | USDA_SR |
| 1956 | Snacks, popcorn, air-popped, white popcorn | Snacks | 1.94 mg | 12% | CNF |
| 1957 | Tamarinds, raw | Fruits and Fruit Juices | 1.94 mg | 12% | USDA_SR |
| 1958 | Tamarind, raw | Fruits and fruit juices | 1.94 mg | 12% | CNF |
| 1959 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 1.94 mg | 12% | USDA_SR |
| 1960 | Muffins, blueberry, toaster-type, toasted | Baked Products | 1.93 mg | 12% | USDA_SR |
| 1961 | Muffin, blueberry, toaster-type, toasted | Baked Products | 1.93 mg | 12% | CNF |
| 1962 | Cake, sponge, commercially prepared | Baked Products | 1.93 mg | 12% | USDA_SR |
| 1963 | Cake, sponge, commercial | Baked Products | 1.93 mg | 12% | CNF |
| 1964 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 1.93 mg | 12% | USDA_SR |
| 1965 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.92 mg | 12% | USDA_SR |
| 1966 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.92 mg | 12% | USDA_SR |
| 1967 | Avocados, raw, California | Fruits and Fruit Juices | 1.91 mg | 12% | USDA_SR |
| 1968 | Avocado, raw, california | Fruits and fruit juices | 1.91 mg | 12% | CNF |
| 1969 | Granola bar, chewy, low fat | Baked Products | 1.91 mg | 12% | CNF |
| 1970 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 1.90 mg | 12% | USDA_SR |
| 1971 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.90 mg | 12% | CNF |
| 1972 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.90 mg | 12% | USDA_SR |
| 1973 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 1.90 mg | 12% | USDA_SR |
| 1974 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 1.90 mg | 12% | USDA_SR |
| 1975 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 1.90 mg | 12% | CNF |
| 1976 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 1.90 mg | 12% | CNF |
| 1977 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 1.90 mg | 12% | CNF |
| 1978 | Carob flour | Legumes and Legume Products | 1.90 mg | 12% | USDA_SR |
| 1979 | Carob (St. John's bread), flour | Legumes and Legume Products | 1.90 mg | 12% | CNF |
| 1980 | Muffin, carrot, commercial | Baked Products | 1.90 mg | 12% | CNF |
| 1981 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 1.89 mg | 12% | USDA_SR |
| 1982 | Beans, pink, raw | Legumes and Legume Products | 1.89 mg | 12% | CNF |
| 1983 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 1.89 mg | 12% | USDA_SR |
| 1984 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 1.89 mg | 12% | USDA_SR |
| 1985 | Cookies, brownies, dry mix, regular | Baked Products | 1.88 mg | 12% | USDA_SR |
| 1986 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 1.88 mg | 12% | USDA_SR |
| 1987 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 1.88 mg | 12% | CNF |
| 1988 | Prune, dried, uncooked | Fruits and fruit juices | 1.88 mg | 12% | CNF |
| 1989 | Archway Home Style Cookies, Oatmeal | Baked Products | 1.88 mg | 12% | USDA_SR |
| 1990 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 1.88 mg | 12% | USDA_SR |
| 1991 | Cookies, fig bars | Baked Products | 1.87 mg | 12% | USDA_SR |
| 1992 | Cookie, fig bar | Baked Products | 1.87 mg | 12% | CNF |
| 1993 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 1.87 mg | 12% | USDA_SR |
| 1994 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 1.87 mg | 12% | USDA_SR |
| 1995 | Fast foods, burrito, with beans | Fast Foods | 1.87 mg | 12% | USDA_SR |
| 1996 | Fast foods, mexican, burrito with beans | Fast Foods | 1.87 mg | 12% | CNF |
| 1997 | Taco shells, baked | Baked Products | 1.87 mg | 12% | USDA_SR |
| 1998 | Taco shell, baked | Baked Products | 1.87 mg | 12% | CNF |
| 1999 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 1.86 mg | 12% | USDA_SR |
| 2000 | Cookies, oatmeal, refrigerated dough | Baked Products | 1.86 mg | 12% | USDA_SR |
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