Vegetarian foods high in Niacin (B3)

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 2001–2050 of 7,697 foods

#	Food	Category	Per 100 g	% DV	Source
2001	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Snacks	2.40 mg	15%	USDA_SR
2002	Sauce, cheese sauce mix, dry	Soups, Sauces, and Gravies	2.40 mg	15%	USDA_SR
2003	Sauce, cheese sauce mix, dry, unprepared	Soups, Sauces and Gravies	2.40 mg	15%	CNF
2004	Snack, Pretzel, hard chocolate coated	Snacks	2.40 mg	15%	USDA_SR
2005	Snacks, pretzels, hard, chocolate coated	Snacks	2.40 mg	15%	CNF
2006	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	2.40 mg	15%	USDA_SR
2007	Archway Home Style Cookies, Iced Molasses	Baked Products	2.39 mg	15%	USDA_SR
2008	Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan	Beverages	2.39 mg	15%	USDA_SR
2009	Snacks, SUNCHIPS, French Onion flavour	Snacks	2.39 mg	15%	CNF
2010	Cake, white, regular, dry mix, unprepared	Baked Products	2.39 mg	15%	CNF
2011	Sweet rolls, cinnamon, commercially prepared with raisins	Baked Products	2.38 mg	15%	USDA_SR
2012	Sweet roll, cinnamon with raisins, commercial	Baked Products	2.38 mg	15%	CNF
2013	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	2.38 mg	15%	USDA_SR
2014	Nuts, acorn flour, full fat	Nut and Seed Products	2.38 mg	15%	USDA_SR
2015	Muffin, corn, homemade, with 2% milk	Baked Products	2.38 mg	15%	CNF
2016	Nuts, acorn flour, full-fat	Nuts and Seeds	2.38 mg	15%	CNF
2017	PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust	Fast Foods	2.38 mg	15%	USDA_SR
2018	Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars	Sweets	2.38 mg	15%	USDA_SR
2019	Candies, bars, Twix peanut butter cookie	Sweets	2.38 mg	15%	CNF
2020	Restaurant, Mexican, spanish rice	Restaurant Foods	2.38 mg	15%	USDA_SR
2021	Rice, Spanish rice	Mixed Dishes	2.38 mg	15%	CNF
2022	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	2.37 mg	15%	USDA_SR
2023	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	2.37 mg	15%	USDA_SR
2024	Pie crust, standard-type, dry mix, prepared, baked	Baked Products	2.37 mg	15%	CNF
2025	Grape leaves, raw	Vegetables and Vegetable Products	2.36 mg	15%	USDA_SR
2026	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.36 mg	15%	CNF
2027	Sweet potato, flour	Vegetables and Vegetable Products	2.36 mg	15%	CNF
2028	Beverages, Protein powder soy based	Beverages	2.36 mg	15%	USDA_SR
2029	Plant-based beverage, protein powder, soy based, powder	Beverages	2.36 mg	15%	CNF
2030	Bread, pumpernickel, toasted	Baked Products	2.35 mg	15%	CNF
2031	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Breakfast Cereals	2.34 mg	15%	USDA_SR
2032	Cereal, ready to eat, Granola: Raspberry almond, light, Rogers	Breakfast cereals	2.34 mg	15%	CNF
2033	Bread, wheat, sprouted	Baked Products	2.33 mg	15%	USDA_SR
2034	Indien, samosa, vegetarian	Mixed Dishes	2.33 mg	15%	CNF
2035	Snacks, granola bites, mixed flavors	Snacks	2.32 mg	14%	USDA_SR
2036	Muffins, wheat bran, toaster-type with raisins, toasted	Baked Products	2.32 mg	14%	USDA_SR
2037	Muffin, wheat bran, toaster-type, with raisins, toasted	Baked Products	2.32 mg	14%	CNF
2038	Cake, yellow, enriched, dry mix	Baked Products	2.31 mg	14%	USDA_SR
2039	Cake, yellow, regular, dry mix, unprepared	Baked Products	2.31 mg	14%	CNF
2040	Cake mix, german chocolate, pudding-type mix, dry, unprepared	Baked Products	2.31 mg	14%	CNF
2041	Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil	Vegetables and Vegetable Products	2.31 mg	14%	USDA_SR
2042	Potato, hashed brown, frozen, plain, prepared	Vegetables and Vegetable Products	2.31 mg	14%	CNF
2043	Muffins, corn, toaster-type	Baked Products	2.31 mg	14%	USDA_SR
2044	Muffin, corn, toaster type	Baked Products	2.31 mg	14%	CNF
2045	Pancakes, whole-wheat, dry mix, incomplete, prepared	Baked Products	2.31 mg	14%	USDA_SR
2046	Rice, white, long-grain, parboiled, unenriched, cooked	Cereal Grains and Pasta	2.31 mg	14%	USDA_SR
2047	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	2.31 mg	14%	USDA_SR
2048	Grains, rice, white, long-grain, parboiled, cooked	Cereals, Grains and Pasta	2.31 mg	14%	CNF
2049	Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey	Breakfast Cereals	2.31 mg	14%	USDA_SR
2050	Muffins, plain, prepared from recipe, made with low fat (2%) milk	Baked Products	2.31 mg	14%	USDA_SR

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Vegetarian foods high in Niacin (B3)

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