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 3001–3050 of 5,243 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 1.26 mg | 8% |
| 3002 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 1.26 mg | 8% |
| 3003 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 1.26 mg | 8% |
| 3004 | Jute, potherb, raw | Vegetables and Vegetable Products | 1.26 mg | 8% |
| 3005 | Cookie, oatmeal, homemade, with raisins | Baked Products | 1.26 mg | 8% |
| 3006 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 1.26 mg | 8% |
| 3007 | Whey, sweet, dry | Dairy and Egg Products | 1.26 mg | 8% |
| 3008 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 1.26 mg | 8% |
| 3009 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 1.26 mg | 8% |
| 3010 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 1.25 mg | 8% |
| 3011 | Candies, bars, Baby Ruth | Sweets | 1.25 mg | 8% |
| 3012 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 1.25 mg | 8% |
| 3013 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 8% |
| 3014 | Bread, potato | Baked Products | 1.25 mg | 8% |
| 3015 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 1.25 mg | 8% |
| 3016 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 1.25 mg | 8% |
| 3017 | Pork, leaf fat, raw | Pork Products | 1.25 mg | 8% |
| 3018 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 1.25 mg | 8% |
| 3019 | Chili without beans, canned | Mixed Dishes | 1.25 mg | 8% |
| 3020 | Ravioli, meat-filled, with tomato or meat sauce, canned | Mixed Dishes | 1.25 mg | 8% |
| 3021 | Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid | Finfish and Shellfish Products | 1.24 mg | 8% |
| 3022 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 1.24 mg | 8% |
| 3023 | Pepper, banana, raw | Vegetables and Vegetable Products | 1.24 mg | 8% |
| 3024 | Fast foods, entree, shrimp, breaded and fried | Fast Foods | 1.24 mg | 8% |
| 3025 | Fast foods, mexican, taco salad | Fast Foods | 1.24 mg | 8% |
| 3026 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 1.23 mg | 8% |
| 3027 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 1.23 mg | 8% |
| 3028 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 1.23 mg | 8% |
| 3029 | Pie, apple, homemade, 2 crust | Baked Products | 1.23 mg | 8% |
| 3030 | Muffin bar, all flavours | Baked Products | 1.22 mg | 8% |
| 3031 | Tomato, crushed, canned | Vegetables and Vegetable Products | 1.22 mg | 8% |
| 3032 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 1.22 mg | 8% |
| 3033 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 1.22 mg | 8% |
| 3034 | Lasagna with meat and sauce, low fat, frozen | Mixed Dishes | 1.22 mg | 8% |
| 3035 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 1.22 mg | 8% |
| 3036 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.22 mg | 8% |
| 3037 | Mollusks, cuttlefish, mixed species, raw | Finfish and Shellfish Products | 1.22 mg | 8% |
| 3038 | Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled | Finfish and Shellfish Products | 1.22 mg | 8% |
| 3039 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 1.21 mg | 8% |
| 3040 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 1.21 mg | 8% |
| 3041 | Cake, sponge, homemade | Baked Products | 1.20 mg | 8% |
| 3042 | Cookie, fudge, cake-type | Baked Products | 1.20 mg | 8% |
| 3043 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3044 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 1.20 mg | 8% |
| 3045 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3046 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3047 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3048 | Lambsquarters, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3049 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3050 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
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