Vegetarian foods high in Niacin (B3) (Canadian (CNF))

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 101–150 of 3,406 foods

#	Food	Category	Per 100 g	% DV
101	Spices, coriander leaf (cilantro), dried	Spices and Herbs	10.71 mg	67%
102	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	10.46 mg	65%
103	Parsley, freeze-dried	Vegetables and Vegetable Products	10.40 mg	65%
104	Cereal, ready to eat, Nesquik, General Mills	Breakfast cereals	10.38 mg	65%
105	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	10.25 mg	64%
106	Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills	Breakfast cereals	10.10 mg	63%
107	Spices, paprika	Spices and Herbs	10.06 mg	63%
108	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	10.00 mg	62%
109	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	9.93 mg	62%
110	Babyfood, cereal, wheat, with milk powder, prepared with water	Babyfoods	9.92 mg	62%
111	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	9.80 mg	61%
112	Babyfood, cereal, rice, prepared with formula or breast milk	Babyfoods	9.69 mg	61%
113	Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water	Babyfoods	9.66 mg	60%
114	Spices, ginger, ground	Spices and Herbs	9.62 mg	60%
115	Cereal, hot, 9 grain, dry, Rogers	Breakfast cereals	9.46 mg	59%
116	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	9.36 mg	58%
117	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	9.16 mg	57%
118	Tomato powder	Vegetables and Vegetable Products	9.13 mg	57%
119	Snacks, RICE KRISPIES SQUARES	Snacks	9.10 mg	57%
120	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	9.10 mg	57%
121	Tomato, sun-dried	Vegetables and Vegetable Products	9.05 mg	57%
122	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	9.04 mg	56%
123	Grains, barley, malt, dry	Cereals, Grains and Pasta	9.00 mg	56%
124	Spices, tarragon, dried	Spices and Herbs	8.95 mg	56%
125	Waffle, plain, frozen, ready-to-heat, toasted	Baked Products	8.89 mg	56%
126	Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills	Breakfast cereals	8.85 mg	55%
127	Seeds, chia seeds, dried	Nuts and Seeds	8.83 mg	55%
128	Babyfood, cereal, wheat, prepared with formula or breast milk	Babyfoods	8.71 mg	54%
129	Spices, pepper, red or cayenne	Spices and Herbs	8.70 mg	54%
130	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	8.67 mg	54%
131	Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments	Breakfast cereals	8.46 mg	53%
132	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	8.37 mg	52%
133	Seeds, sunflower seed kernels, dried	Nuts and Seeds	8.34 mg	52%
134	Cereal, ready to eat, Corn Flakes, Kellogg's	Breakfast cereals	8.26 mg	52%
135	Corn, dried, yellow	Vegetables and Vegetable Products	8.25 mg	52%
136	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	8.24 mg	51%
137	Cereal, ready to eat, Sugar Crisp, Post	Breakfast cereals	8.21 mg	51%
138	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	8.20 mg	51%
139	Sweets, confectioner's coating or chips, peanut butter	Sweets	8.20 mg	51%
140	Bar, milk and cereal	Baked Products	8.19 mg	51%
141	Babyfood, cereal, Oat, with milk powder, prepared with water	Babyfoods	8.15 mg	51%
142	Sweets, syrups, malt	Sweets	8.12 mg	51%
143	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	8.10 mg	51%
144	Snacks, rice cakes, brown rice, buckwheat	Snacks	8.10 mg	51%
145	Drink, orange flavour, vitamin C added, low calorie, powder	Beverages	8.00 mg	50%
146	Drink, orange flavour, vitamin C added, powder	Beverages	8.00 mg	50%
147	Waffle, buttermilk, frozen, ready-to-heat, toasted	Baked Products	7.94 mg	50%
148	Spices, parsley, dried	Spices and Herbs	7.93 mg	50%
149	Candies, bars, peanut	Sweets	7.92 mg	50%
150	Babyfood, cereal, Rice, with milk powder, prepared with water	Babyfoods	7.92 mg	49%

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Vegetarian foods high in Niacin (B3) (Canadian (CNF))

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