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 3051–3100 of 5,243 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3052 | Nuts, pecans, oil roasted | Nuts and Seeds | 1.20 mg | 8% |
| 3053 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 1.20 mg | 8% |
| 3054 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 1.20 mg | 8% |
| 3055 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 1.20 mg | 8% |
| 3056 | Game meat, frog legs, raw | Lamb, Veal and Game | 1.20 mg | 8% |
| 3057 | Pie, beef, commercial | Baked Products | 1.20 mg | 8% |
| 3058 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3059 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.20 mg | 8% |
| 3060 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 1.20 mg | 7% |
| 3061 | Babyfood, dinner, jarred or frozen, chicken with vegetables, all stages | Babyfoods | 1.20 mg | 7% |
| 3062 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 1.20 mg | 7% |
| 3063 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 1.20 mg | 7% |
| 3064 | Pie, blueberry, homemade, 2 crust | Baked Products | 1.19 mg | 7% |
| 3065 | Cake, pineapple upside-down, homemade | Baked Products | 1.19 mg | 7% |
| 3066 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 1.19 mg | 7% |
| 3067 | Poutine | Mixed Dishes | 1.19 mg | 7% |
| 3068 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 1.19 mg | 7% |
| 3069 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 1.19 mg | 7% |
| 3070 | Pie, mincemeat, homemade, 2 crust | Baked Products | 1.19 mg | 7% |
| 3071 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 1.19 mg | 7% |
| 3072 | Soup, stock, fish, homemade | Soups, Sauces and Gravies | 1.19 mg | 7% |
| 3073 | Macaroni and cheese, canned entree | Mixed Dishes | 1.18 mg | 7% |
| 3074 | Wiener (frankfurter), Bavarian | Sausages and Luncheon meats | 1.18 mg | 7% |
| 3075 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 3076 | Vitamin water, flavours not lemon/orange, sweetened | Beverages | 1.18 mg | 7% |
| 3077 | Gravy, instant turkey, dry | Soups, Sauces and Gravies | 1.18 mg | 7% |
| 3078 | Tomato, yellow, raw | Vegetables and Vegetable Products | 1.18 mg | 7% |
| 3079 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 1.18 mg | 7% |
| 3080 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 1.18 mg | 7% |
| 3081 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 3082 | Beans, pinto, raw | Legumes and Legume Products | 1.17 mg | 7% |
| 3083 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 1.17 mg | 7% |
| 3084 | Fast foods, mexican, enchilada with cheese | Fast Foods | 1.17 mg | 7% |
| 3085 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 1.17 mg | 7% |
| 3086 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 1.17 mg | 7% |
| 3087 | Babyfood, dinner, jarred, chicken with pasta and vegetables, all stages | Babyfoods | 1.17 mg | 7% |
| 3088 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 1.17 mg | 7% |
| 3089 | Nuts, pecans, dried | Nuts and Seeds | 1.17 mg | 7% |
| 3090 | Nuts, pecans, dry roasted | Nuts and Seeds | 1.17 mg | 7% |
| 3091 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 1.17 mg | 7% |
| 3092 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.16 mg | 7% |
| 3093 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 1.16 mg | 7% |
| 3094 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 1.16 mg | 7% |
| 3095 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 1.16 mg | 7% |
| 3096 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 1.16 mg | 7% |
| 3097 | Whey, acid, dry | Dairy and Egg Products | 1.16 mg | 7% |
| 3098 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 1.16 mg | 7% |
| 3099 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 1.16 mg | 7% |
| 3100 | Salad, caesar, homemade | Mixed Dishes | 1.15 mg | 7% |
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