Vegetarian foods high in Niacin (B3) (Canadian (CNF))

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 201–250 of 3,406 foods

#	Food	Category	Per 100 g	% DV
201	Cereal, ready to eat, Froot Loops, Kellogg's	Breakfast cereals	6.77 mg	42%
202	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	6.77 mg	42%
203	Seeds, sunflower seed butter	Nuts and Seeds	6.75 mg	42%
204	Seeds, sunflower seed butter, salted	Nuts and Seeds	6.75 mg	42%
205	Grains, wheat, durum	Cereals, Grains and Pasta	6.74 mg	42%
206	Grains, rice, wild, dry	Cereals, Grains and Pasta	6.73 mg	42%
207	Waffle, buttermilk, frozen, ready-to-heat, microwaved	Baked Products	6.73 mg	42%
208	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	6.70 mg	42%
209	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
210	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
211	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
212	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
213	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
214	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
215	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	6.70 mg	42%
216	Waffle, buttermilk, frozen, ready-to-heat	Baked Products	6.67 mg	42%
217	Bread, rice bran, gluten free, toasted	Baked Products	6.66 mg	42%
218	Bread crumbs, dry, grated, plain	Baked Products	6.63 mg	41%
219	Cereal, ready to eat, Honeycomb, Post	Breakfast cereals	6.63 mg	41%
220	Snacks, rice cakes, brown rice, multigrain	Snacks	6.60 mg	41%
221	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	6.60 mg	41%
222	Mushroom, Maitake, raw	Vegetables and Vegetable Products	6.58 mg	41%
223	Carrot, dehydrated	Vegetables and Vegetable Products	6.57 mg	41%
224	Spices, spearmint, dried	Spices and Herbs	6.56 mg	41%
225	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	6.55 mg	41%
226	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	6.54 mg	41%
227	Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	Breakfast cereals	6.54 mg	41%
228	Snacks, rice cakes, brown rice, corn	Snacks	6.43 mg	40%
229	Pepper, ancho, dried	Vegetables and Vegetable Products	6.40 mg	40%
230	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	6.38 mg	40%
231	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	6.37 mg	40%
232	Pancake, plain (includes buttermilk), frozen, ready-to-heat	Baked Products	6.36 mg	40%
233	Grains, rice flour, brown	Cereals, Grains and Pasta	6.34 mg	40%
234	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	6.33 mg	40%
235	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	6.33 mg	40%
236	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	6.32 mg	39%
237	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	6.30 mg	39%
238	Cereal, ready to eat, Cheerios, General Mills	Breakfast cereals	6.30 mg	39%
239	Nuts, almond meal, partially defatted	Nuts and Seeds	6.30 mg	39%
240	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	6.30 mg	39%
241	Grains, barley flour	Cereals, Grains and Pasta	6.27 mg	39%
242	Mushroom, fungi, Cloud ears, dried	Vegetables and Vegetable Products	6.27 mg	39%
243	Cereal, ready to eat, Rice Krispies, Kellogg's	Breakfast cereals	6.26 mg	39%
244	Potato, mashed, flakes without milk, dry	Vegetables and Vegetable Products	6.26 mg	39%
245	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	6.25 mg	39%
246	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	6.21 mg	39%
247	Seeds, hemp seeds, hulled	Nuts and Seeds	6.18 mg	39%
248	Tea, instant, unsweetened, lemon flavour, powder	Beverages	6.17 mg	39%
249	Grains, buckwheat flour, whole-groat	Cereals, Grains and Pasta	6.15 mg	38%
250	Grains, rice and vermicelli mix, pilaf flavour, unprepared	Cereals, Grains and Pasta	6.13 mg	38%

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Vegetarian foods high in Niacin (B3) (Canadian (CNF))

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