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 1701–1750 of 4,100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1702 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 1.20 mg | 8% |
| 1703 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 1.20 mg | 8% |
| 1704 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 1.20 mg | 8% |
| 1705 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1706 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1707 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 1.20 mg | 8% |
| 1708 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1709 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1710 | Lambsquarters, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1711 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1712 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1713 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1714 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 1715 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 1.20 mg | 8% |
| 1716 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.20 mg | 7% |
| 1717 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.20 mg | 7% |
| 1718 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 1.20 mg | 7% |
| 1719 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 1.20 mg | 7% |
| 1720 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 1.20 mg | 7% |
| 1721 | Snacks, yucca (cassava) chips, salted | Snacks | 1.20 mg | 7% |
| 1722 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 1723 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 1.20 mg | 7% |
| 1724 | Pie, blueberry, prepared from recipe | Baked Products | 1.19 mg | 7% |
| 1725 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 1.19 mg | 7% |
| 1726 | Pie, mince, prepared from recipe | Baked Products | 1.19 mg | 7% |
| 1727 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 1.19 mg | 7% |
| 1728 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 1.19 mg | 7% |
| 1729 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 1.19 mg | 7% |
| 1730 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 1.18 mg | 7% |
| 1731 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 1.18 mg | 7% |
| 1732 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 1733 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 1.18 mg | 7% |
| 1734 | Kale, raw | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 1735 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 1.18 mg | 7% |
| 1736 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 1737 | Sauce, sweet and sour, prepared-from-recipe | Soups, Sauces, and Gravies | 1.18 mg | 7% |
| 1738 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.17 mg | 7% |
| 1739 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 1740 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 1.17 mg | 7% |
| 1741 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 1.17 mg | 7% |
| 1742 | Nuts, pecans | Nut and Seed Products | 1.17 mg | 7% |
| 1743 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 1.17 mg | 7% |
| 1744 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 1745 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 1746 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 1747 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 1748 | Whey, acid, dried | Dairy and Egg Products | 1.16 mg | 7% |
| 1749 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.16 mg | 7% |
| 1750 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.16 mg | 7% |
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