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 2,721 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2002 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 0.41 mg | 3% |
| 2003 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2004 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 0.41 mg | 3% |
| 2005 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2006 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2007 | Beans, hyacinth, boiled | Legumes and Legume Products | 0.41 mg | 3% |
| 2008 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 0.41 mg | 3% |
| 2009 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.41 mg | 3% |
| 2010 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 0.41 mg | 3% |
| 2011 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2012 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2013 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2014 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2015 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2016 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2017 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2018 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2019 | Beans, baked, homemade | Legumes and Legume Products | 0.41 mg | 3% |
| 2020 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.41 mg | 3% |
| 2021 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.41 mg | 3% |
| 2022 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.40 mg | 3% |
| 2023 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.40 mg | 3% |
| 2024 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 0.40 mg | 3% |
| 2025 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.40 mg | 3% |
| 2026 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.40 mg | 3% |
| 2027 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 0.40 mg | 2% |
| 2028 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2029 | Acerola juice, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2030 | Cherry, sour, red, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2031 | Lemon peel, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2032 | Mammy-apple, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2033 | Orange, florida, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2034 | Orange juice, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2035 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.40 mg | 2% |
| 2036 | Fig, raw | Fruits and fruit juices | 0.40 mg | 2% |
| 2037 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2038 | Beet greens, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2039 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2040 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2041 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2042 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2043 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2044 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2045 | Lotus root, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2046 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2047 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2048 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2049 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
| 2050 | Turnip, raw | Vegetables and Vegetable Products | 0.40 mg | 2% |
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