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 191 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Broccoli, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 102 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 103 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.62 mg | 4% |
| 104 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.62 mg | 4% |
| 105 | Flour, cassava | Vegetables and Vegetable Products | 0.60 mg | 4% |
| 106 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.57 mg | 4% |
| 107 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.57 mg | 4% |
| 108 | Mustard, prepared, yellow | Spices and Herbs | 0.56 mg | 4% |
| 109 | Spinach, baby | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 110 | Spinach, baby | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 111 | Tomato, roma | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 112 | Tomato, roma | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 113 | Spinach, mature | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 114 | Spinach, mature | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 115 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 116 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 117 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 118 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.43 mg | 3% |
| 119 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.42 mg | 3% |
| 120 | Oranges, raw, navels | Fruits and Fruit Juices | 0.42 mg | 3% |
| 121 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 2% |
| 122 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 2% |
| 123 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.38 mg | 2% |
| 124 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.37 mg | 2% |
| 125 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.37 mg | 2% |
| 126 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.33 mg | 2% |
| 127 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 128 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.32 mg | 2% |
| 129 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 0.26 mg | 2% |
| 130 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.25 mg | 2% |
| 131 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.24 mg | 1% |
| 132 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.24 mg | 1% |
| 133 | Pineapple, raw | Fruits and Fruit Juices | 0.23 mg | 1% |
| 134 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.23 mg | 1% |
| 135 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 0.22 mg | 1% |
| 136 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.21 mg | 1% |
| 137 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.21 mg | 1% |
| 138 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.17 mg | 1% |
| 139 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.17 mg | 1% |
| 140 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.17 mg | 1% |
| 141 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.16 mg | 1% |
| 142 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.16 mg | 1% |
| 143 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.14 mg | 1% |
| 144 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.14 mg | 1% |
| 145 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.14 mg | 1% |
| 146 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.13 mg | 1% |
| 147 | Buttermilk, low fat | Dairy and Egg Products | 0.13 mg | 1% |
| 148 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.12 mg | 1% |
| 149 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.12 mg | 1% |
| 150 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.11 mg | 1% |
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