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 501–550 of 3,406 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 4.22 mg | 26% |
| 502 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 4.22 mg | 26% |
| 503 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 4.21 mg | 26% |
| 504 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 4.21 mg | 26% |
| 505 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 4.20 mg | 26% |
| 506 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 4.20 mg | 26% |
| 507 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 4.20 mg | 26% |
| 508 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 4.20 mg | 26% |
| 509 | Puff pastry, frozen, ready-to-bake | Baked Products | 4.17 mg | 26% |
| 510 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 4.17 mg | 26% |
| 511 | Fast foods, breakfast, english muffin with butter | Fast Foods | 4.15 mg | 26% |
| 512 | Cookie, peanut butter, refrigerated dough | Baked Products | 4.14 mg | 26% |
| 513 | Bread, garlic | Baked Products | 4.14 mg | 26% |
| 514 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 4.13 mg | 26% |
| 515 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 4.13 mg | 26% |
| 516 | Spices, marjoram, dried | Spices and Herbs | 4.12 mg | 26% |
| 517 | Bread, white, commercial, with added fibre | Baked Products | 4.12 mg | 26% |
| 518 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 4.12 mg | 26% |
| 519 | Cracker, melba toast, plain, unsalted | Baked Products | 4.11 mg | 26% |
| 520 | Cracker, melba toast, plain | Baked Products | 4.11 mg | 26% |
| 521 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 4.10 mg | 26% |
| 522 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 4.09 mg | 26% |
| 523 | Snacks, potato chips, white, restructured, baked | Snacks | 4.09 mg | 26% |
| 524 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 4.09 mg | 26% |
| 525 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 4.08 mg | 26% |
| 526 | Spices, savory, ground | Spices and Herbs | 4.08 mg | 26% |
| 527 | Phyllo dough | Baked Products | 4.07 mg | 25% |
| 528 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 4.07 mg | 25% |
| 529 | English muffin, plain (also sourdough) | Baked Products | 4.07 mg | 25% |
| 530 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 4.07 mg | 25% |
| 531 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.06 mg | 25% |
| 532 | Bread, rye | Baked Products | 4.05 mg | 25% |
| 533 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 4.05 mg | 25% |
| 534 | Cracker, standard snack type, low sodium | Baked Products | 4.05 mg | 25% |
| 535 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 4.04 mg | 25% |
| 536 | Snacks, potato chips, sour cream and onion | Snacks | 4.03 mg | 25% |
| 537 | Cracker, wheat | Baked Products | 4.02 mg | 25% |
| 538 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 4.02 mg | 25% |
| 539 | Bread, spelt, commercial | Baked Products | 4.01 mg | 25% |
| 540 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 4.00 mg | 25% |
| 541 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 3.99 mg | 25% |
| 542 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 3.99 mg | 25% |
| 543 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 3.98 mg | 25% |
| 544 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 3.96 mg | 25% |
| 545 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 3.95 mg | 25% |
| 546 | Candies, bars, Nestle Crunch | Sweets | 3.95 mg | 25% |
| 547 | Cracker, wheat, low fat | Baked Products | 3.94 mg | 25% |
| 548 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 3.94 mg | 25% |
| 549 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 3.93 mg | 25% |
| 550 | Bread, whole wheat, commercial, toasted | Baked Products | 3.93 mg | 25% |
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