Foods high in Niacin (B3) (USDA SR Legacy)

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 7,126 foods

#	Food	Category	Per 100 g	% DV
101	Lamb, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	16.68 mg	104%
102	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	16.67 mg	104%
103	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	16.67 mg	104%
104	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	16.67 mg	104%
105	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	16.67 mg	104%
106	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	16.67 mg	104%
107	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	16.67 mg	104%
108	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	16.67 mg	104%
109	Peanut spread, reduced sugar	Legumes and Legume Products	16.39 mg	102%
110	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	16.12 mg	101%
111	Lamb, variety meats and by-products, liver, raw	Lamb, Veal, and Game Products	16.11 mg	101%
112	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries	Breakfast Cereals	16.10 mg	101%
113	Babyfood, cereal, brown rice, dry, instant	Baby Foods	16.00 mg	100%
114	Babyfood, cookies	Baby Foods	15.97 mg	100%
115	Peanuts, spanish, raw	Legumes and Legume Products	15.93 mg	100%
116	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	15.86 mg	99%
117	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	15.63 mg	98%
118	Cereals ready-to-eat, POST, Honeycomb Cereal	Breakfast Cereals	15.62 mg	98%
119	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds	Breakfast Cereals	15.60 mg	98%
120	Fish, tuna, fresh, skipjack, raw	Finfish and Shellfish Products	15.40 mg	96%
121	Beef, New Zealand, imported, variety meats and by-products, liver, raw	Beef Products	15.40 mg	96%
122	Pork, fresh, variety meats and by-products, liver, raw	Pork Products	15.30 mg	96%
123	Whale, beluga, meat, dried (Alaska Native)	American Indian/Alaska Native Foods	15.20 mg	95%
124	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	15.14 mg	95%
125	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	15.14 mg	95%
126	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	15.00 mg	94%
127	Babyfood, cereal, mixed, dry fortified	Baby Foods	15.00 mg	94%
128	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	14.93 mg	93%
129	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	14.93 mg	93%
130	Caribou, shoulder meat, dried (Alaska Native)	American Indian/Alaska Native Foods	14.80 mg	92%
131	Chicken, broilers or fryers, breast, meat only, cooked, fried	Poultry Products	14.78 mg	92%
132	Peanuts, virginia, oil-roasted, with salt	Legumes and Legume Products	14.70 mg	92%
133	Peanuts, virginia, oil-roasted, without salt	Legumes and Legume Products	14.70 mg	92%
134	Fish, salmon, chum, dried (Alaska Native)	American Indian/Alaska Native Foods	14.65 mg	92%
135	Peanut butter, smooth, reduced fat	Legumes and Legume Products	14.60 mg	91%
136	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	14.36 mg	90%
137	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	14.36 mg	90%
138	Veal, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	14.35 mg	90%
139	Peanuts, valencia, oil-roasted, without salt	Legumes and Legume Products	14.34 mg	90%
140	Peanuts, valencia, oil-roasted, with salt	Legumes and Legume Products	14.34 mg	90%
141	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	14.28 mg	89%
142	Babyfood, cereal, barley, dry fortified	Baby Foods	14.28 mg	89%
143	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	14.24 mg	89%
144	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	14.20 mg	89%
145	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	14.10 mg	88%
146	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	14.06 mg	88%
147	Fish, anchovy, european, raw	Finfish and Shellfish Products	14.02 mg	88%
148	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	14.00 mg	88%
149	Chicken, liver, all classes, cooked, pan-fried	Poultry Products	13.93 mg	87%
150	Peanuts, all types, oil-roasted, without salt	Legumes and Legume Products	13.82 mg	86%

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Foods high in Niacin (B3) (USDA SR Legacy)

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