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 2301–2350 of 3,358 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2302 | Raspberries, puree, seedless | Fruits and Fruit Juices | 0.49 mg | 3% |
| 2303 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.49 mg | 3% |
| 2304 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 0.49 mg | 3% |
| 2305 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2306 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2307 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 3% |
| 2308 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2309 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2310 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2311 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2312 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2313 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2314 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2315 | Purslane, raw | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2316 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2317 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2318 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2319 | Beans, white, mature seeds, raw | Legumes and Legume Products | 0.48 mg | 3% |
| 2320 | Spinach souffle | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2321 | Clif Z bar | Baby Foods | 0.48 mg | 3% |
| 2322 | Candies, nougat, with almonds | Sweets | 0.48 mg | 3% |
| 2323 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2324 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2325 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2326 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 3% |
| 2327 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 0.47 mg | 3% |
| 2328 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.47 mg | 3% |
| 2329 | Plums, canned, purple, juice pack, solids and liquids | Fruits and Fruit Juices | 0.47 mg | 3% |
| 2330 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.47 mg | 3% |
| 2331 | Babyfood, peaches, dices, toddler | Baby Foods | 0.47 mg | 3% |
| 2332 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2333 | Nuts, walnuts, black, dried | Nut and Seed Products | 0.47 mg | 3% |
| 2334 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2335 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2336 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.47 mg | 3% |
| 2337 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.47 mg | 3% |
| 2338 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2339 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2340 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.47 mg | 3% |
| 2341 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.47 mg | 3% |
| 2342 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 2343 | Soup, tomato bisque, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.47 mg | 3% |
| 2344 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2345 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2346 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2347 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2348 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 2349 | Babyfood, vegetables, carrots, strained | Baby Foods | 0.46 mg | 3% |
| 2350 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.46 mg | 3% |
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