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
Selling a product with niacin (b3)? Generate a print-ready nutrition label from your recipe.
Showing 301–350 of 3,406 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 5.42 mg | 34% |
| 302 | Cracker, matzo, whole-wheat | Baked Products | 5.41 mg | 34% |
| 303 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 5.40 mg | 34% |
| 304 | Spices, chervil, dried | Spices and Herbs | 5.40 mg | 34% |
| 305 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 5.38 mg | 34% |
| 306 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 5.38 mg | 34% |
| 307 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 5.37 mg | 34% |
| 308 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 5.36 mg | 34% |
| 309 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 5.35 mg | 33% |
| 310 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 5.35 mg | 33% |
| 311 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 5.33 mg | 33% |
| 312 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 313 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 314 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 5.30 mg | 33% |
| 315 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 316 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 5.30 mg | 33% |
| 317 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 5.29 mg | 33% |
| 318 | Bread stick, plain | Baked Products | 5.28 mg | 33% |
| 319 | Snacks, pretzels, hard, plain, salted | Snacks | 5.27 mg | 33% |
| 320 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 5.26 mg | 33% |
| 321 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 5.25 mg | 33% |
| 322 | Snacks, pretzels, hard, plain, unsalted | Snacks | 5.25 mg | 33% |
| 323 | Malted milk, natural flavour, powder | Beverages | 5.25 mg | 33% |
| 324 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 5.24 mg | 33% |
| 325 | Cracker, whole-wheat, reduced fat | Baked Products | 5.22 mg | 33% |
| 326 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 5.22 mg | 33% |
| 327 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 5.21 mg | 33% |
| 328 | Coffee, brewed, espresso, restaurant prepared | Beverages | 5.21 mg | 33% |
| 329 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 5.21 mg | 33% |
| 330 | Snacks, corn cakes, very low sodium | Snacks | 5.15 mg | 32% |
| 331 | Snacks, corn cakes | Snacks | 5.15 mg | 32% |
| 332 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 5.13 mg | 32% |
| 333 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 5.13 mg | 32% |
| 334 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 5.13 mg | 32% |
| 335 | Cracker, cheese, whole-grain | Baked Products | 5.13 mg | 32% |
| 336 | Grains, bulgur, dry | Cereals, Grains and Pasta | 5.11 mg | 32% |
| 337 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 5.09 mg | 32% |
| 338 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 5.09 mg | 32% |
| 339 | Cracker, melba toast, wheat | Baked Products | 5.08 mg | 32% |
| 340 | Cracker, matzo, egg | Baked Products | 5.08 mg | 32% |
| 341 | Ice cream cone, sugar, rolled-type | Baked Products | 5.07 mg | 32% |
| 342 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 5.05 mg | 32% |
| 343 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 5.02 mg | 31% |
| 344 | Candied foods, ginger root, crystallized | Sweets | 5.00 mg | 31% |
| 345 | Snacks, potato chips, cheese | Snacks | 5.00 mg | 31% |
| 346 | Juice drink, orange | Beverages | 5.00 mg | 31% |
| 347 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 5.00 mg | 31% |
| 348 | Bread, sprouted wheat, commercial, toasted | Baked Products | 4.99 mg | 31% |
| 349 | English muffin, plain (also sourdough), toasted | Baked Products | 4.99 mg | 31% |
| 350 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 4.99 mg | 31% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.