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 251–300 of 2,721 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 5.42 mg | 34% |
| 252 | Cracker, matzo, whole-wheat | Baked Products | 5.41 mg | 34% |
| 253 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 5.40 mg | 34% |
| 254 | Spices, chervil, dried | Spices and Herbs | 5.40 mg | 34% |
| 255 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 5.38 mg | 34% |
| 256 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 5.38 mg | 34% |
| 257 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 5.37 mg | 34% |
| 258 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 5.36 mg | 34% |
| 259 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 5.35 mg | 33% |
| 260 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 5.35 mg | 33% |
| 261 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 5.33 mg | 33% |
| 262 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 263 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 264 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 265 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 266 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 5.30 mg | 33% |
| 267 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 5.29 mg | 33% |
| 268 | Bread stick, plain | Baked Products | 5.28 mg | 33% |
| 269 | Snacks, pretzels, hard, plain, salted | Snacks | 5.27 mg | 33% |
| 270 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 5.26 mg | 33% |
| 271 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 5.25 mg | 33% |
| 272 | Snacks, pretzels, hard, plain, unsalted | Snacks | 5.25 mg | 33% |
| 273 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 5.24 mg | 33% |
| 274 | Cracker, whole-wheat, reduced fat | Baked Products | 5.22 mg | 33% |
| 275 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 5.21 mg | 33% |
| 276 | Coffee, brewed, espresso, restaurant prepared | Beverages | 5.21 mg | 33% |
| 277 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 5.21 mg | 33% |
| 278 | Snacks, corn cakes, very low sodium | Snacks | 5.15 mg | 32% |
| 279 | Snacks, corn cakes | Snacks | 5.15 mg | 32% |
| 280 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 5.13 mg | 32% |
| 281 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 5.13 mg | 32% |
| 282 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 5.13 mg | 32% |
| 283 | Grains, bulgur, dry | Cereals, Grains and Pasta | 5.11 mg | 32% |
| 284 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 5.09 mg | 32% |
| 285 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 5.09 mg | 32% |
| 286 | Cracker, melba toast, wheat | Baked Products | 5.08 mg | 32% |
| 287 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 5.05 mg | 32% |
| 288 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 5.02 mg | 31% |
| 289 | Candied foods, ginger root, crystallized | Sweets | 5.00 mg | 31% |
| 290 | Juice drink, orange | Beverages | 5.00 mg | 31% |
| 291 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 5.00 mg | 31% |
| 292 | Bread, sprouted wheat, commercial, toasted | Baked Products | 4.99 mg | 31% |
| 293 | English muffin, plain (also sourdough), toasted | Baked Products | 4.99 mg | 31% |
| 294 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 4.99 mg | 31% |
| 295 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 4.98 mg | 31% |
| 296 | Cracker, wheat, low sodium | Baked Products | 4.96 mg | 31% |
| 297 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 4.96 mg | 31% |
| 298 | Roll, dinner, oat bran | Baked Products | 4.95 mg | 31% |
| 299 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 4.95 mg | 31% |
| 300 | Spices, thyme, dried | Spices and Herbs | 4.94 mg | 31% |
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