Vegetarian foods high in Niacin (B3) (USDA SR Legacy)

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 4,100 foods

#	Food	Category	Per 100 g	% DV
101	Peanut spread, reduced sugar	Legumes and Legume Products	16.39 mg	102%
102	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	16.12 mg	101%
103	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	16.10 mg	101%
104	Babyfood, cereal, brown rice, dry, instant	Baby Foods	16.00 mg	100%
105	Babyfood, cookies	Baby Foods	15.97 mg	100%
106	Peanuts, spanish, raw	Legumes and Legume Products	15.93 mg	100%
107	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	15.86 mg	99%
108	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	15.63 mg	98%
109	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	15.62 mg	98%
110	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	15.60 mg	98%
111	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	15.14 mg	95%
112	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	15.14 mg	95%
113	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	15.00 mg	94%
114	Babyfood, cereal, mixed, dry fortified	Baby Foods	15.00 mg	94%
115	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	14.93 mg	93%
116	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	14.93 mg	93%
117	Peanuts, virginia, oil-roasted, with salt	Legumes and Legume Products	14.70 mg	92%
118	Peanuts, virginia, oil-roasted, without salt	Legumes and Legume Products	14.70 mg	92%
119	Peanut butter, smooth, reduced fat	Legumes and Legume Products	14.60 mg	91%
120	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	14.36 mg	90%
121	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	14.36 mg	90%
122	Peanuts, valencia, oil-roasted, without salt	Legumes and Legume Products	14.34 mg	90%
123	Peanuts, valencia, oil-roasted, with salt	Legumes and Legume Products	14.34 mg	90%
124	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	14.28 mg	89%
125	Babyfood, cereal, barley, dry fortified	Baby Foods	14.28 mg	89%
126	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	14.24 mg	89%
127	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	14.20 mg	89%
128	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	14.10 mg	88%
129	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	14.06 mg	88%
130	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	14.00 mg	88%
131	Peanuts, all types, oil-roasted, without salt	Legumes and Legume Products	13.82 mg	86%
132	Peanuts, all types, oil-roasted, with salt	Legumes and Legume Products	13.82 mg	86%
133	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Breakfast Cereals	13.70 mg	86%
134	Peanut butter, chunk style, with salt	Legumes and Legume Products	13.70 mg	86%
135	Peanut butter, chunk style, without salt	Legumes and Legume Products	13.70 mg	86%
136	Peanut butter, reduced sodium	Legumes and Legume Products	13.69 mg	86%
137	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	13.64 mg	85%
138	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	13.63 mg	85%
139	Wheat bran, crude	Cereal Grains and Pasta	13.58 mg	85%
140	Breakfast bar, corn flake crust with fruit	Snacks	13.50 mg	84%
141	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	13.37 mg	84%
142	Seeds, sesame flour, high-fat	Nut and Seed Products	13.37 mg	84%
143	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	13.33 mg	83%
144	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	13.32 mg	83%
145	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	13.16 mg	82%
146	Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	13.11 mg	82%
147	Peanut butter, smooth style, without salt	Legumes and Legume Products	13.11 mg	82%
148	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	13.00 mg	81%
149	Sandwich spread, meatless	Legumes and Legume Products	13.00 mg	81%
150	Peanut butter with omega-3, creamy	Legumes and Legume Products	12.88 mg	80%

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Vegetarian foods high in Niacin (B3) (USDA SR Legacy)

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