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 1001–1050 of 3,406 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Sweet roll, cheese | Baked Products | 1.97 mg | 12% |
| 1002 | Cookie, raisin, soft-type | Baked Products | 1.97 mg | 12% |
| 1003 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 1.96 mg | 12% |
| 1004 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 1.96 mg | 12% |
| 1005 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 1.96 mg | 12% |
| 1006 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.96 mg | 12% |
| 1007 | Beans, great northern, raw | Legumes and Legume Products | 1.96 mg | 12% |
| 1008 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.96 mg | 12% |
| 1009 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 1.95 mg | 12% |
| 1010 | Snacks, popcorn, air-popped, white popcorn | Snacks | 1.94 mg | 12% |
| 1011 | Tamarind, raw | Fruits and fruit juices | 1.94 mg | 12% |
| 1012 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 1.94 mg | 12% |
| 1013 | Muffin, blueberry, toaster-type, toasted | Baked Products | 1.93 mg | 12% |
| 1014 | Cake, sponge, commercial | Baked Products | 1.93 mg | 12% |
| 1015 | Tamale, cheese | Mixed Dishes | 1.93 mg | 12% |
| 1016 | Coffee latte, prepared with whole milk | Beverages | 1.93 mg | 12% |
| 1017 | Avocado, raw, california | Fruits and fruit juices | 1.91 mg | 12% |
| 1018 | Granola bar, chewy, low fat | Baked Products | 1.91 mg | 12% |
| 1019 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 1.91 mg | 12% |
| 1020 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.90 mg | 12% |
| 1021 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 1.90 mg | 12% |
| 1022 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 1.90 mg | 12% |
| 1023 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 1.90 mg | 12% |
| 1024 | Carob (St. John's bread), flour | Legumes and Legume Products | 1.90 mg | 12% |
| 1025 | Muffin, carrot, commercial | Baked Products | 1.90 mg | 12% |
| 1026 | Beans, pink, raw | Legumes and Legume Products | 1.89 mg | 12% |
| 1027 | Prune, dried, uncooked | Fruits and fruit juices | 1.88 mg | 12% |
| 1028 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 1.88 mg | 12% |
| 1029 | Cookie, fig bar | Baked Products | 1.87 mg | 12% |
| 1030 | Fast foods, mexican, burrito with beans | Fast Foods | 1.87 mg | 12% |
| 1031 | Taco shell, baked | Baked Products | 1.87 mg | 12% |
| 1032 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 1.86 mg | 12% |
| 1033 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 1.86 mg | 12% |
| 1034 | Cassava (manioc), flour | Vegetables and Vegetable Products | 1.86 mg | 12% |
| 1035 | Muffin, blueberry, dry mix, unprepared | Baked Products | 1.86 mg | 12% |
| 1036 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 1.85 mg | 12% |
| 1037 | Tomatillo, raw | Vegetables and Vegetable Products | 1.85 mg | 12% |
| 1038 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 1.85 mg | 12% |
| 1039 | Cookie, fortune | Baked Products | 1.84 mg | 12% |
| 1040 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 1.84 mg | 11% |
| 1041 | Indian, bread, paratha, whole-wheat | Baked Products | 1.83 mg | 11% |
| 1042 | Nuts, acorns, raw | Nuts and Seeds | 1.83 mg | 11% |
| 1043 | Spices, thyme, fresh | Spices and Herbs | 1.82 mg | 11% |
| 1044 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 1.82 mg | 11% |
| 1045 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 1.81 mg | 11% |
| 1046 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 1.80 mg | 11% |
| 1047 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 1.80 mg | 11% |
| 1048 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 1.80 mg | 11% |
| 1049 | Candied foods, pineapple | Sweets | 1.80 mg | 11% |
| 1050 | Egg Benedict | Dairy and Egg Products | 1.80 mg | 11% |
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