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 1–50 of 191 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 24.65 mg | 154% |
| 2 | Peanut butter, creamy | Legumes and Legume Products | 17.20 mg | 108% |
| 3 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 13.30 mg | 83% |
| 4 | Chia seeds, dry, raw | Cereal Grains and Pasta | 8.68 mg | 54% |
| 5 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 8.28 mg | 52% |
| 6 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 7.07 mg | 44% |
| 7 | Mushroom, enoki | Vegetables and Vegetable Products | 6.99 mg | 44% |
| 8 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 6.96 mg | 44% |
| 9 | Wild rice, dry, raw | Cereal Grains and Pasta | 6.91 mg | 43% |
| 10 | Mushroom, maitake | Vegetables and Vegetable Products | 6.76 mg | 42% |
| 11 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 6.74 mg | 42% |
| 12 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 6.68 mg | 42% |
| 13 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 6.66 mg | 42% |
| 14 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 6.56 mg | 41% |
| 15 | Mushroom, king oyster | Vegetables and Vegetable Products | 6.45 mg | 40% |
| 16 | Mushroom, beech | Vegetables and Vegetable Products | 6.40 mg | 40% |
| 17 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 6.27 mg | 39% |
| 18 | Mushroom, pioppini | Vegetables and Vegetable Products | 6.22 mg | 39% |
| 19 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 6.09 mg | 38% |
| 20 | Flour, rice, brown | Cereal Grains and Pasta | 5.99 mg | 37% |
| 21 | Flour, barley | Cereal Grains and Pasta | 5.94 mg | 37% |
| 22 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 5.82 mg | 36% |
| 23 | Sesame butter, creamy | Nut and Seed Products | 5.81 mg | 36% |
| 24 | Mushroom, oyster | Vegetables and Vegetable Products | 5.75 mg | 36% |
| 25 | Mushroom, oyster | Vegetables and Vegetable Products | 5.75 mg | 36% |
| 26 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 5.75 mg | 36% |
| 27 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 5.69 mg | 36% |
| 28 | Flour, potato | Vegetables and Vegetable Products | 5.63 mg | 35% |
| 29 | Flour, semolina, fine | Cereal Grains and Pasta | 5.60 mg | 35% |
| 30 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 5.55 mg | 35% |
| 31 | Flour, spelt, whole grain | Cereal Grains and Pasta | 5.47 mg | 34% |
| 32 | Buckwheat, whole grain | Cereal Grains and Pasta | 5.37 mg | 34% |
| 33 | Bulgur, dry, raw | Cereal Grains and Pasta | 5.18 mg | 32% |
| 34 | Millet, whole grain | Cereal Grains and Pasta | 4.86 mg | 30% |
| 35 | Bread, white, commercially prepared | Baked Products | 4.76 mg | 30% |
| 36 | Nuts, pine nuts, raw | Nut and Seed Products | 4.47 mg | 28% |
| 37 | Bread, whole-wheat, commercially prepared | Baked Products | 4.43 mg | 28% |
| 38 | Mushroom, crimini | Vegetables and Vegetable Products | 4.17 mg | 26% |
| 39 | Flour, almond | Nut and Seed Products | 4.00 mg | 25% |
| 40 | Flour, sorghum | Cereal Grains and Pasta | 3.95 mg | 25% |
| 41 | Almond butter, creamy | Nut and Seed Products | 3.91 mg | 24% |
| 42 | Mushroom, portabella | Vegetables and Vegetable Products | 3.90 mg | 24% |
| 43 | Mushrooms, white button | Vegetables and Vegetable Products | 3.88 mg | 24% |
| 44 | Mushrooms, white button | Vegetables and Vegetable Products | 3.88 mg | 24% |
| 45 | Flour, buckwheat | Cereal Grains and Pasta | 3.84 mg | 24% |
| 46 | Nuts, almonds, whole, raw | Nut and Seed Products | 3.77 mg | 24% |
| 47 | Flaxseed, ground | Nut and Seed Products | 3.76 mg | 23% |
| 48 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 3.63 mg | 23% |
| 49 | Flour, soy, defatted | Legumes and Legume Products | 3.43 mg | 21% |
| 50 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.10 mg | 19% |
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