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 451–500 of 4,100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 5.35 mg | 33% |
| 452 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 5.35 mg | 33% |
| 453 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 5.33 mg | 33% |
| 454 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 5.32 mg | 33% |
| 455 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 5.32 mg | 33% |
| 456 | DENNY'S, top sirloin steak | Restaurant Foods | 5.31 mg | 33% |
| 457 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 5.30 mg | 33% |
| 458 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.29 mg | 33% |
| 459 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 5.29 mg | 33% |
| 460 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 5.29 mg | 33% |
| 461 | Bread, sticks, plain | Baked Products | 5.28 mg | 33% |
| 462 | Snacks, pretzels, hard, plain, salted | Snacks | 5.27 mg | 33% |
| 463 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 5.26 mg | 33% |
| 464 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 5.26 mg | 33% |
| 465 | Cookies, peanut butter sandwich, special dietary | Baked Products | 5.26 mg | 33% |
| 466 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 5.26 mg | 33% |
| 467 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 5.25 mg | 33% |
| 468 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 5.25 mg | 33% |
| 469 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 5.25 mg | 33% |
| 470 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 5.25 mg | 33% |
| 471 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 5.24 mg | 33% |
| 472 | Crackers, whole-wheat, reduced fat | Baked Products | 5.22 mg | 33% |
| 473 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 5.22 mg | 33% |
| 474 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 5.21 mg | 33% |
| 475 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 5.21 mg | 33% |
| 476 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 5.20 mg | 33% |
| 477 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 5.20 mg | 33% |
| 478 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 5.20 mg | 32% |
| 479 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 5.20 mg | 32% |
| 480 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 5.20 mg | 32% |
| 481 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 5.17 mg | 32% |
| 482 | Snacks, corn cakes, very low sodium | Snacks | 5.15 mg | 32% |
| 483 | Snacks, corn cakes | Snacks | 5.15 mg | 32% |
| 484 | Candies, honey-combed, with peanut butter | Sweets | 5.15 mg | 32% |
| 485 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 5.13 mg | 32% |
| 486 | Crackers, cheese, whole grain | Baked Products | 5.13 mg | 32% |
| 487 | Crackers, wheat, reduced fat | Baked Products | 5.12 mg | 32% |
| 488 | Bulgur, dry | Cereal Grains and Pasta | 5.11 mg | 32% |
| 489 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 5.10 mg | 32% |
| 490 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 5.10 mg | 32% |
| 491 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 5.10 mg | 32% |
| 492 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 32% |
| 493 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 32% |
| 494 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 5.10 mg | 32% |
| 495 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 5.10 mg | 32% |
| 496 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 5.09 mg | 32% |
| 497 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 5.09 mg | 32% |
| 498 | Crackers, melba toast, wheat | Baked Products | 5.08 mg | 32% |
| 499 | Crackers, matzo, egg | Baked Products | 5.08 mg | 32% |
| 500 | Ice cream cones, sugar, rolled-type | Baked Products | 5.07 mg | 32% |
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