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 2101–2150 of 4,100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2102 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.81 mg | 5% |
| 2103 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2104 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2105 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2106 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2107 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.81 mg | 5% |
| 2108 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 2109 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 0.80 mg | 5% |
| 2110 | Snacks, plantain chips, salted | Snacks | 0.80 mg | 5% |
| 2111 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.80 mg | 5% |
| 2112 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 0.80 mg | 5% |
| 2113 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.80 mg | 5% |
| 2114 | Babyfood, plums, bananas and rice, strained | Baby Foods | 0.80 mg | 5% |
| 2115 | Beverages, coffee, brewed, breakfast blend | Beverages | 0.80 mg | 5% |
| 2116 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.80 mg | 5% |
| 2117 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2118 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 0.80 mg | 5% |
| 2119 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2120 | Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.80 mg | 5% |
| 2121 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2122 | Mustard greens, raw | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2123 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2124 | Rye flour, light | Cereal Grains and Pasta | 0.80 mg | 5% |
| 2125 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2126 | Taro shoots, raw | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2127 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.80 mg | 5% |
| 2128 | Rose-apples, raw | Fruits and Fruit Juices | 0.80 mg | 5% |
| 2129 | Whale, bowhead, skin and subcutaneous fat (muktuk) (Alaska Native) | American Indian/Alaska Native Foods | 0.80 mg | 5% |
| 2130 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 0.80 mg | 5% |
| 2131 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.80 mg | 5% |
| 2132 | Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.80 mg | 5% |
| 2133 | Spices, garlic powder | Spices and Herbs | 0.80 mg | 5% |
| 2134 | Cake, fruitcake, commercially prepared | Baked Products | 0.79 mg | 5% |
| 2135 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.79 mg | 5% |
| 2136 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 0.79 mg | 5% |
| 2137 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.79 mg | 5% |
| 2138 | Prune juice, canned | Fruits and Fruit Juices | 0.79 mg | 5% |
| 2139 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 0.78 mg | 5% |
| 2140 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 0.78 mg | 5% |
| 2141 | Pie, pumpkin, prepared from recipe | Baked Products | 0.78 mg | 5% |
| 2142 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 0.78 mg | 5% |
| 2143 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.78 mg | 5% |
| 2144 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.78 mg | 5% |
| 2145 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 0.78 mg | 5% |
| 2146 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 0.78 mg | 5% |
| 2147 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 5% |
| 2148 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 5% |
| 2149 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.78 mg | 5% |
| 2150 | ON THE BORDER, cheese enchilada | Restaurant Foods | 0.78 mg | 5% |
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