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 51–100 of 222 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 5.32 mg | 33% |
| 52 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 5.32 mg | 33% |
| 53 | Bulgur, dry, raw | Cereal Grains and Pasta | 5.18 mg | 32% |
| 54 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 5.05 mg | 32% |
| 55 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 5.02 mg | 31% |
| 56 | Sausage, turkey, breakfast links, mild, raw | Sausages and Luncheon Meats | 5.02 mg | 31% |
| 57 | Millet, whole grain | Cereal Grains and Pasta | 4.86 mg | 30% |
| 58 | Bread, white, commercially prepared | Baked Products | 4.76 mg | 30% |
| 59 | Nuts, pine nuts, raw | Nut and Seed Products | 4.47 mg | 28% |
| 60 | Bread, whole-wheat, commercially prepared | Baked Products | 4.43 mg | 28% |
| 61 | Mushroom, crimini | Vegetables and Vegetable Products | 4.17 mg | 26% |
| 62 | Flour, almond | Nut and Seed Products | 4.00 mg | 25% |
| 63 | Flour, sorghum | Cereal Grains and Pasta | 3.95 mg | 25% |
| 64 | Almond butter, creamy | Nut and Seed Products | 3.91 mg | 24% |
| 65 | Mushroom, portabella | Vegetables and Vegetable Products | 3.90 mg | 24% |
| 66 | Mushrooms, white button | Vegetables and Vegetable Products | 3.88 mg | 24% |
| 67 | Mushrooms, white button | Vegetables and Vegetable Products | 3.88 mg | 24% |
| 68 | Flour, buckwheat | Cereal Grains and Pasta | 3.84 mg | 24% |
| 69 | Nuts, almonds, whole, raw | Nut and Seed Products | 3.77 mg | 24% |
| 70 | Flaxseed, ground | Nut and Seed Products | 3.76 mg | 23% |
| 71 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 3.63 mg | 23% |
| 72 | Flour, soy, defatted | Legumes and Legume Products | 3.43 mg | 21% |
| 73 | Fish, haddock, raw | Finfish and Shellfish Products | 3.36 mg | 21% |
| 74 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.10 mg | 19% |
| 75 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 2.85 mg | 18% |
| 76 | Mushrooms, shiitake | Vegetables and Vegetable Products | 2.74 mg | 17% |
| 77 | Mushrooms, shiitake | Vegetables and Vegetable Products | 2.74 mg | 17% |
| 78 | Flour, soy, full-fat | Legumes and Legume Products | 2.74 mg | 17% |
| 79 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 2.65 mg | 17% |
| 80 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 2.43 mg | 15% |
| 81 | Sausage, breakfast sausage, beef, pre-cooked, unprepared | Sausages and Luncheon Meats | 2.43 mg | 15% |
| 82 | Frankfurter, beef, unheated | Sausages and Luncheon Meats | 2.25 mg | 14% |
| 83 | Cookies, oatmeal, soft, with raisins | Baked Products | 2.11 mg | 13% |
| 84 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 2.11 mg | 13% |
| 85 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 2.11 mg | 13% |
| 86 | Flour, oat, whole grain | Cereal Grains and Pasta | 1.95 mg | 12% |
| 87 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 1.69 mg | 11% |
| 88 | Mushroom, lion's mane | Vegetables and Vegetable Products | 1.63 mg | 10% |
| 89 | Mushroom, lion's mane | Vegetables and Vegetable Products | 1.63 mg | 10% |
| 90 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 1.59 mg | 10% |
| 91 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.59 mg | 10% |
| 92 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 1.58 mg | 10% |
| 93 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 1.57 mg | 10% |
| 94 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 1.50 mg | 9% |
| 95 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 1.48 mg | 9% |
| 96 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 1.43 mg | 9% |
| 97 | Carrots, mature, raw | Vegetables and Vegetable Products | 1.41 mg | 9% |
| 98 | Flour, 00 | Cereal Grains and Pasta | 1.36 mg | 9% |
| 99 | Restaurant, Latino, tamale, pork | Restaurant Foods | 1.29 mg | 8% |
| 100 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 1.25 mg | 8% |
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