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 1301–1350 of 4,100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Avocados, raw, California | Fruits and Fruit Juices | 1.91 mg | 12% |
| 1302 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 1.91 mg | 12% |
| 1303 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 1.90 mg | 12% |
| 1304 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.90 mg | 12% |
| 1305 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 1.90 mg | 12% |
| 1306 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 1.90 mg | 12% |
| 1307 | Carob flour | Legumes and Legume Products | 1.90 mg | 12% |
| 1308 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 1.89 mg | 12% |
| 1309 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 1.89 mg | 12% |
| 1310 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 1.89 mg | 12% |
| 1311 | Cookies, brownies, dry mix, regular | Baked Products | 1.88 mg | 12% |
| 1312 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 1.88 mg | 12% |
| 1313 | Archway Home Style Cookies, Oatmeal | Baked Products | 1.88 mg | 12% |
| 1314 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 1.88 mg | 12% |
| 1315 | Cookies, fig bars | Baked Products | 1.87 mg | 12% |
| 1316 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 1.87 mg | 12% |
| 1317 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 1.87 mg | 12% |
| 1318 | Fast foods, burrito, with beans | Fast Foods | 1.87 mg | 12% |
| 1319 | Taco shells, baked | Baked Products | 1.87 mg | 12% |
| 1320 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 1.86 mg | 12% |
| 1321 | Cookies, oatmeal, refrigerated dough | Baked Products | 1.86 mg | 12% |
| 1322 | Muffins, blueberry, dry mix | Baked Products | 1.86 mg | 12% |
| 1323 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 1.85 mg | 12% |
| 1324 | Tomatillos, raw | Vegetables and Vegetable Products | 1.85 mg | 12% |
| 1325 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 1.85 mg | 12% |
| 1326 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 1.84 mg | 12% |
| 1327 | Cookies, fortune | Baked Products | 1.84 mg | 12% |
| 1328 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 1.84 mg | 11% |
| 1329 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 1.84 mg | 11% |
| 1330 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 1.83 mg | 11% |
| 1331 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 1.83 mg | 11% |
| 1332 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.83 mg | 11% |
| 1333 | Baking chocolate, mexican, squares | Sweets | 1.83 mg | 11% |
| 1334 | Nuts, acorns, raw | Nut and Seed Products | 1.83 mg | 11% |
| 1335 | Thyme, fresh | Spices and Herbs | 1.82 mg | 11% |
| 1336 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 1.82 mg | 11% |
| 1337 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 1.81 mg | 11% |
| 1338 | Archway Home Style Cookies, Sugar Free Oatmeal | Baked Products | 1.81 mg | 11% |
| 1339 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 1.80 mg | 11% |
| 1340 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 1.80 mg | 11% |
| 1341 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 1.80 mg | 11% |
| 1342 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 1.80 mg | 11% |
| 1343 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 1.80 mg | 11% |
| 1344 | Nuts, hazelnuts or filberts | Nut and Seed Products | 1.80 mg | 11% |
| 1345 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 1.80 mg | 11% |
| 1346 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.79 mg | 11% |
| 1347 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 1.78 mg | 11% |
| 1348 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 1.78 mg | 11% |
| 1349 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 1.77 mg | 11% |
| 1350 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 1.77 mg | 11% |
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