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 201–250 of 2,721 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 6.26 mg | 39% |
| 202 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 6.26 mg | 39% |
| 203 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 6.25 mg | 39% |
| 204 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 6.21 mg | 39% |
| 205 | Seeds, hemp seeds, hulled | Nuts and Seeds | 6.18 mg | 39% |
| 206 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 6.17 mg | 39% |
| 207 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 6.15 mg | 38% |
| 208 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 6.13 mg | 38% |
| 209 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 6.07 mg | 38% |
| 210 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 6.07 mg | 38% |
| 211 | Candies, Reese's Pieces | Sweets | 6.06 mg | 38% |
| 212 | Spices, fennel seed | Spices and Herbs | 6.05 mg | 38% |
| 213 | Grains, millet, flour | Cereals, Grains and Pasta | 6.02 mg | 38% |
| 214 | Snacks, popcorn, cakes | Snacks | 6.01 mg | 38% |
| 215 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 6.00 mg | 38% |
| 216 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 5.99 mg | 37% |
| 217 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 5.98 mg | 37% |
| 218 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 5.96 mg | 37% |
| 219 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 5.95 mg | 37% |
| 220 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 5.92 mg | 37% |
| 221 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 5.90 mg | 37% |
| 222 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.90 mg | 37% |
| 223 | Coffee, instant, with sugar, French flavour, powder | Beverages | 5.86 mg | 37% |
| 224 | Indian, bread, naan | Baked Products | 5.84 mg | 36% |
| 225 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 5.84 mg | 36% |
| 226 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 5.80 mg | 36% |
| 227 | Bread stuffing, dry mix, unprepared | Baked Products | 5.77 mg | 36% |
| 228 | Spices, sage, ground | Spices and Herbs | 5.72 mg | 36% |
| 229 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 5.71 mg | 36% |
| 230 | Cracker meal | Baked Products | 5.71 mg | 36% |
| 231 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 5.70 mg | 36% |
| 232 | Waffle, whole wheat, low fat | Baked Products | 5.70 mg | 36% |
| 233 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 5.64 mg | 35% |
| 234 | Grains, barley, malt flour | Cereals, Grains and Pasta | 5.64 mg | 35% |
| 235 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 5.59 mg | 35% |
| 236 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 5.59 mg | 35% |
| 237 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 5.57 mg | 35% |
| 238 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 5.57 mg | 35% |
| 239 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 5.50 mg | 34% |
| 240 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 5.49 mg | 34% |
| 241 | Snacks, potato chips, lightly salted | Snacks | 5.48 mg | 34% |
| 242 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 5.46 mg | 34% |
| 243 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 5.46 mg | 34% |
| 244 | Energy drink, with electrolytes, sugar free/low calorie | Beverages | 5.45 mg | 34% |
| 245 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 5.45 mg | 34% |
| 246 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 5.45 mg | 34% |
| 247 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 5.45 mg | 34% |
| 248 | Croutons, plain | Baked Products | 5.44 mg | 34% |
| 249 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 5.44 mg | 34% |
| 250 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 5.43 mg | 34% |
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