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 2201–2250 of 4,100 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Chocolate, dark, 45- 59% cacao solids | Sweets | 0.72 mg | 5% |
| 2202 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2203 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2204 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2205 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2206 | Spinach, raw | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2207 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.72 mg | 5% |
| 2208 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 0.72 mg | 5% |
| 2209 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2210 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 0.72 mg | 5% |
| 2211 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 0.72 mg | 4% |
| 2212 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 0.72 mg | 4% |
| 2213 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2214 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2215 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.72 mg | 4% |
| 2216 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 0.72 mg | 4% |
| 2217 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 0.72 mg | 4% |
| 2218 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.72 mg | 4% |
| 2219 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 0.72 mg | 4% |
| 2220 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 0.72 mg | 4% |
| 2221 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 0.71 mg | 4% |
| 2222 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2223 | Frozen novelties, ice type, italian, restaurant-prepared | Sweets | 0.71 mg | 4% |
| 2224 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2225 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.71 mg | 4% |
| 2226 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.71 mg | 4% |
| 2227 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.71 mg | 4% |
| 2228 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2229 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2230 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2231 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.71 mg | 4% |
| 2232 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.71 mg | 4% |
| 2233 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.71 mg | 4% |
| 2234 | Snacks, banana chips | Snacks | 0.71 mg | 4% |
| 2235 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.71 mg | 4% |
| 2236 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.71 mg | 4% |
| 2237 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.71 mg | 4% |
| 2238 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 4% |
| 2239 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.71 mg | 4% |
| 2240 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2241 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.70 mg | 4% |
| 2242 | Cake, cherry fudge with chocolate frosting | Baked Products | 0.70 mg | 4% |
| 2243 | Cereals, farina, unenriched, dry | Breakfast Cereals | 0.70 mg | 4% |
| 2244 | Sauce, worcestershire | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 2245 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 2246 | Soup, mushroom barley, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 4% |
| 2247 | Parsnips, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2248 | Celeriac, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2249 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 4% |
| 2250 | Garlic, raw | Vegetables and Vegetable Products | 0.70 mg | 4% |
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