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
Selling a product with niacin (b3)? Generate a print-ready nutrition label from your recipe.
Showing 401–450 of 2,721 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Bread, white, commercial, reduced sodium | Baked Products | 4.35 mg | 27% |
| 402 | Candies, REESE'S BITES | Sweets | 4.33 mg | 27% |
| 403 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 4.32 mg | 27% |
| 404 | Soy flour, full-fat, raw | Legumes and Legume Products | 4.32 mg | 27% |
| 405 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 4.31 mg | 27% |
| 406 | Bread, protein (includes gluten) | Baked Products | 4.29 mg | 27% |
| 407 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 4.29 mg | 27% |
| 408 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 4.29 mg | 27% |
| 409 | Bread, Italian | Baked Products | 4.28 mg | 27% |
| 410 | Grains, rye | Cereals, Grains and Pasta | 4.27 mg | 27% |
| 411 | Grains, rye flour, dark | Cereals, Grains and Pasta | 4.27 mg | 27% |
| 412 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 4.27 mg | 27% |
| 413 | Snacks, pretzels, soft | Snacks | 4.27 mg | 27% |
| 414 | Snacks, pretzels, soft, unsalted | Snacks | 4.27 mg | 27% |
| 415 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 4.25 mg | 27% |
| 416 | Bread, protein (includes gluten), toasted | Baked Products | 4.24 mg | 27% |
| 417 | Roll (kaiser), hard | Baked Products | 4.24 mg | 26% |
| 418 | Bread, multigrain, toasted | Baked Products | 4.22 mg | 26% |
| 419 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 4.22 mg | 26% |
| 420 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 4.22 mg | 26% |
| 421 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.21 mg | 26% |
| 422 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 4.20 mg | 26% |
| 423 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 26% |
| 424 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 4.20 mg | 26% |
| 425 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 4.20 mg | 26% |
| 426 | Puff pastry, frozen, ready-to-bake | Baked Products | 4.17 mg | 26% |
| 427 | Bread, garlic | Baked Products | 4.14 mg | 26% |
| 428 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.13 mg | 26% |
| 429 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.13 mg | 26% |
| 430 | Bread, white, commercial, with added fibre | Baked Products | 4.12 mg | 26% |
| 431 | Spices, marjoram, dried | Spices and Herbs | 4.12 mg | 26% |
| 432 | Cracker, melba toast, plain | Baked Products | 4.11 mg | 26% |
| 433 | Cracker, melba toast, plain, unsalted | Baked Products | 4.11 mg | 26% |
| 434 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 4.09 mg | 26% |
| 435 | Snacks, potato chips, white, restructured, baked | Snacks | 4.09 mg | 26% |
| 436 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 4.09 mg | 26% |
| 437 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 4.08 mg | 26% |
| 438 | Spices, savory, ground | Spices and Herbs | 4.08 mg | 26% |
| 439 | Phyllo dough | Baked Products | 4.07 mg | 25% |
| 440 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 4.07 mg | 25% |
| 441 | English muffin, plain (also sourdough) | Baked Products | 4.07 mg | 25% |
| 442 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 4.07 mg | 25% |
| 443 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.06 mg | 25% |
| 444 | Bread, rye | Baked Products | 4.05 mg | 25% |
| 445 | Cracker, standard snack type, low sodium | Baked Products | 4.05 mg | 25% |
| 446 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 4.04 mg | 25% |
| 447 | Cracker, wheat | Baked Products | 4.02 mg | 25% |
| 448 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 4.02 mg | 25% |
| 449 | Bread, spelt, commercial | Baked Products | 4.01 mg | 25% |
| 450 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 3.99 mg | 25% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.