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 1–50 of 222 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 24.65 mg | 154% |
| 2 | Peanut butter, creamy | Legumes and Legume Products | 17.20 mg | 108% |
| 3 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 13.30 mg | 83% |
| 4 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 9.92 mg | 62% |
| 5 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 9.45 mg | 59% |
| 6 | Chia seeds, dry, raw | Cereal Grains and Pasta | 8.68 mg | 54% |
| 7 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 8.28 mg | 52% |
| 8 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 8.09 mg | 51% |
| 9 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 8.09 mg | 51% |
| 10 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 7.07 mg | 44% |
| 11 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 7.06 mg | 44% |
| 12 | Sausage, pork, chorizo, link or ground, cooked, pan-fried | Sausages and Luncheon Meats | 7.06 mg | 44% |
| 13 | Mushroom, enoki | Vegetables and Vegetable Products | 6.99 mg | 44% |
| 14 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 6.96 mg | 44% |
| 15 | Wild rice, dry, raw | Cereal Grains and Pasta | 6.91 mg | 43% |
| 16 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 6.88 mg | 43% |
| 17 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 6.88 mg | 43% |
| 18 | Mushroom, maitake | Vegetables and Vegetable Products | 6.76 mg | 42% |
| 19 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 6.74 mg | 42% |
| 20 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 6.68 mg | 42% |
| 21 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 6.66 mg | 42% |
| 22 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 6.58 mg | 41% |
| 23 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 6.58 mg | 41% |
| 24 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 6.56 mg | 41% |
| 25 | Mushroom, king oyster | Vegetables and Vegetable Products | 6.45 mg | 40% |
| 26 | Mushroom, beech | Vegetables and Vegetable Products | 6.40 mg | 40% |
| 27 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 6.37 mg | 40% |
| 28 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 6.37 mg | 40% |
| 29 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 6.27 mg | 39% |
| 30 | Mushroom, pioppini | Vegetables and Vegetable Products | 6.22 mg | 39% |
| 31 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 6.16 mg | 38% |
| 32 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 6.16 mg | 38% |
| 33 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 6.09 mg | 38% |
| 34 | Flour, rice, brown | Cereal Grains and Pasta | 5.99 mg | 37% |
| 35 | Flour, barley | Cereal Grains and Pasta | 5.94 mg | 37% |
| 36 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 5.82 mg | 36% |
| 37 | Sesame butter, creamy | Nut and Seed Products | 5.81 mg | 36% |
| 38 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 5.76 mg | 36% |
| 39 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 5.76 mg | 36% |
| 40 | Mushroom, oyster | Vegetables and Vegetable Products | 5.75 mg | 36% |
| 41 | Mushroom, oyster | Vegetables and Vegetable Products | 5.75 mg | 36% |
| 42 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 5.75 mg | 36% |
| 43 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 5.73 mg | 36% |
| 44 | Sausage, Italian, pork, mild, cooked, pan-fried | Sausages and Luncheon Meats | 5.73 mg | 36% |
| 45 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 5.69 mg | 36% |
| 46 | Flour, potato | Vegetables and Vegetable Products | 5.63 mg | 35% |
| 47 | Flour, semolina, fine | Cereal Grains and Pasta | 5.60 mg | 35% |
| 48 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 5.55 mg | 35% |
| 49 | Flour, spelt, whole grain | Cereal Grains and Pasta | 5.47 mg | 34% |
| 50 | Buckwheat, whole grain | Cereal Grains and Pasta | 5.37 mg | 34% |
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