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 101–150 of 222 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 1.22 mg | 8% |
| 102 | Flour, quinoa | Cereal Grains and Pasta | 1.21 mg | 8% |
| 103 | Kale, raw | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 104 | Flour, rye | Cereal Grains and Pasta | 1.16 mg | 7% |
| 105 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 1.12 mg | 7% |
| 106 | Nectarines, raw | Fruits and Fruit Juices | 1.12 mg | 7% |
| 107 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 1.12 mg | 7% |
| 108 | Flour, rice, glutinous | Cereal Grains and Pasta | 1.12 mg | 7% |
| 109 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 1.08 mg | 7% |
| 110 | Asparagus, green, raw | Vegetables and Vegetable Products | 1.08 mg | 7% |
| 111 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 1.02 mg | 6% |
| 112 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 0.99 mg | 6% |
| 113 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.99 mg | 6% |
| 114 | Hummus, commercial | Legumes and Legume Products | 0.95 mg | 6% |
| 115 | Nuts, pecans, halves, raw | Nut and Seed Products | 0.95 mg | 6% |
| 116 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 0.93 mg | 6% |
| 117 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.91 mg | 6% |
| 118 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.87 mg | 5% |
| 119 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.81 mg | 5% |
| 120 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.81 mg | 5% |
| 121 | Flour, amaranth | Cereal Grains and Pasta | 0.75 mg | 5% |
| 122 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.74 mg | 5% |
| 123 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.73 mg | 5% |
| 124 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 0.72 mg | 4% |
| 125 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.69 mg | 4% |
| 126 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.69 mg | 4% |
| 127 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.66 mg | 4% |
| 128 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.66 mg | 4% |
| 129 | Fish, pollock, raw | Finfish and Shellfish Products | 0.65 mg | 4% |
| 130 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 0.65 mg | 4% |
| 131 | Broccoli, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 132 | Broccoli, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 133 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.64 mg | 4% |
| 134 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.62 mg | 4% |
| 135 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.62 mg | 4% |
| 136 | Flour, cassava | Vegetables and Vegetable Products | 0.60 mg | 4% |
| 137 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.57 mg | 4% |
| 138 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.57 mg | 4% |
| 139 | Mustard, prepared, yellow | Spices and Herbs | 0.56 mg | 4% |
| 140 | Spinach, baby | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 141 | Spinach, baby | Vegetables and Vegetable Products | 0.55 mg | 3% |
| 142 | Tomato, roma | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 143 | Tomato, roma | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 144 | Spinach, mature | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 145 | Spinach, mature | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 146 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 147 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 3% |
| 148 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.46 mg | 3% |
| 149 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.43 mg | 3% |
| 150 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.42 mg | 3% |
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