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 2001–2050 of 6,236 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 1.86 mg | 12% | CNF |
| 2002 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 1.86 mg | 12% | CNF |
| 2003 | Cassava (manioc), flour | Vegetables and Vegetable Products | 1.86 mg | 12% | CNF |
| 2004 | Muffins, blueberry, dry mix | Baked Products | 1.86 mg | 12% | USDA_SR |
| 2005 | Muffin, blueberry, dry mix, unprepared | Baked Products | 1.86 mg | 12% | CNF |
| 2006 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 1.85 mg | 12% | USDA_SR |
| 2007 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 1.85 mg | 12% | CNF |
| 2008 | Tomatillos, raw | Vegetables and Vegetable Products | 1.85 mg | 12% | USDA_SR |
| 2009 | Tomatillo, raw | Vegetables and Vegetable Products | 1.85 mg | 12% | CNF |
| 2010 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.85 mg | 12% | CNF |
| 2011 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 1.84 mg | 12% | USDA_SR |
| 2012 | Cookies, fortune | Baked Products | 1.84 mg | 12% | USDA_SR |
| 2013 | Cookie, fortune | Baked Products | 1.84 mg | 12% | CNF |
| 2014 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 1.84 mg | 11% | USDA_SR |
| 2015 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 1.84 mg | 11% | CNF |
| 2016 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 1.84 mg | 11% | USDA_SR |
| 2017 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 1.83 mg | 11% | USDA_SR |
| 2018 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 1.83 mg | 11% | USDA_SR |
| 2019 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.83 mg | 11% | USDA_SR |
| 2020 | Indian, bread, paratha, whole-wheat | Baked Products | 1.83 mg | 11% | CNF |
| 2021 | Baking chocolate, mexican, squares | Sweets | 1.83 mg | 11% | USDA_SR |
| 2022 | Nuts, acorns, raw | Nut and Seed Products | 1.83 mg | 11% | USDA_SR |
| 2023 | Nuts, acorns, raw | Nuts and Seeds | 1.83 mg | 11% | CNF |
| 2024 | Thyme, fresh | Spices and Herbs | 1.82 mg | 11% | USDA_SR |
| 2025 | Spices, thyme, fresh | Spices and Herbs | 1.82 mg | 11% | CNF |
| 2026 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 1.82 mg | 11% | USDA_SR |
| 2027 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 1.82 mg | 11% | CNF |
| 2028 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 1.81 mg | 11% | USDA_SR |
| 2029 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 1.81 mg | 11% | CNF |
| 2030 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 1.81 mg | 11% | USDA_SR |
| 2031 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 1.80 mg | 11% | USDA_SR |
| 2032 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 1.80 mg | 11% | USDA_SR |
| 2033 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.80 mg | 11% | USDA_SR |
| 2034 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 1.80 mg | 11% | USDA_SR |
| 2035 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 1.80 mg | 11% | USDA_SR |
| 2036 | Nuts, hazelnuts or filberts | Nut and Seed Products | 1.80 mg | 11% | USDA_SR |
| 2037 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 1.80 mg | 11% | USDA_SR |
| 2038 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 1.80 mg | 11% | CNF |
| 2039 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 1.80 mg | 11% | CNF |
| 2040 | Candied foods, pineapple | Sweets | 1.80 mg | 11% | CNF |
| 2041 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 1.80 mg | 11% | CNF |
| 2042 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.79 mg | 11% | USDA_SR |
| 2043 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 1.79 mg | 11% | CNF |
| 2044 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 1.78 mg | 11% | USDA_SR |
| 2045 | Yam, flour | Vegetables and Vegetable Products | 1.78 mg | 11% | CNF |
| 2046 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 1.78 mg | 11% | CNF |
| 2047 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 1.78 mg | 11% | USDA_SR |
| 2048 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 1.77 mg | 11% | USDA_SR |
| 2049 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 1.77 mg | 11% | USDA_SR |
| 2050 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 1.77 mg | 11% | USDA_SR |
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