Foods High in Niacin (Vitamin B3)
Daily value: 16 mg/day
Niacin (vitamin B3) is involved in over 400 enzymatic reactions — more than any other vitamin-derived coenzyme. It's essential for converting food into energy, repairing DNA, and maintaining healthy cholesterol levels. Adults need 16 mg/day. Niacin is abundant in poultry, fish, and meat, which makes it one of the easier B vitamins to get from a standard diet. However, it can also be synthesized from the amino acid tryptophan (60 mg tryptophan = 1 mg niacin), giving foods rich in tryptophan an indirect niacin-boosting effect. Pellagra, the severe niacin deficiency disease characterized by the '4 Ds' (dermatitis, diarrhea, dementia, death), is now rare in developed countries but remains a concern in regions dependent on corn-based diets.
Top 105 Foods High in Niacin (Vitamin B3)
Nutritional Yeast
2 tbsp (16g)
20 mg of niacin (vitamin b3) per serving
Canned Tuna
1 can drained (142g)
18 mg of niacin (vitamin b3) per serving
Beef Liver
3 oz (85g)
15 mg of niacin (vitamin b3) per serving
Chicken Breast
4 oz (113g)
14 mg of niacin (vitamin b3) per serving
Turkey Breast
4 oz (113g)
13 mg of niacin (vitamin b3) per serving
Wild Salmon
4 oz fillet (113g)
11 mg of niacin (vitamin b3) per serving
Anchovies
1 can (45g)
9 mg of niacin (vitamin b3) per serving
Pork Tenderloin
4 oz (113g)
8.4 mg of niacin (vitamin b3) per serving
Fortified Soy Milk
1 cup (240ml)
7.9 mg of niacin (vitamin b3) per serving
Lamb
4 oz (113g)
7.6 mg of niacin (vitamin b3) per serving
Bison (Ground)
4 oz (113g)
6.3 mg of niacin (vitamin b3) per serving
Beef (lean)
4 oz (113g)
6.1 mg of niacin (vitamin b3) per serving
Mackerel
3 oz (85g)
5.8 mg of niacin (vitamin b3) per serving
Rainbow Trout
3 oz fillet (85g)
4.9 mg of niacin (vitamin b3) per serving
Sardines
1 can (92g)
4.8 mg of niacin (vitamin b3) per serving
Peanut Butter
2 tbsp (32g)
4.2 mg of niacin (vitamin b3) per serving
Herring
3 oz (85g)
3.5 mg of niacin (vitamin b3) per serving
Barley
1 cup cooked (157g)
3.2 mg of niacin (vitamin b3) per serving
Green Peas
1 cup cooked (160g)
3.2 mg of niacin (vitamin b3) per serving
Clams
3 oz cooked (85g)
2.8 mg of niacin (vitamin b3) per serving
Cod
4 oz (113g)
2.8 mg of niacin (vitamin b3) per serving
Hemp Seeds
3 tbsp (30g)
2.8 mg of niacin (vitamin b3) per serving
Sunflower Seeds
¼ cup (35g)
2.9 mg of niacin (vitamin b3) per serving
Brown Rice
1 cup cooked (195g)
2.6 mg of niacin (vitamin b3) per serving
Chia Seeds
2 tbsp (28g)
2.5 mg of niacin (vitamin b3) per serving
Sweet Corn
1 cup kernels (154g)
2.6 mg of niacin (vitamin b3) per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
2.5 mg of niacin (vitamin b3) per serving
Mussels
3 oz cooked (85g)
2.6 mg of niacin (vitamin b3) per serving
Potato
1 medium (173g)
2.4 mg of niacin (vitamin b3) per serving
Crab
3 oz (85g)
2.3 mg of niacin (vitamin b3) per serving
Millet
1 cup cooked (174g)
2.3 mg of niacin (vitamin b3) per serving
Sweet Potato
1 medium (150g)
2.2 mg of niacin (vitamin b3) per serving
Teff
1 cup cooked (252g)
2.3 mg of niacin (vitamin b3) per serving
Tempeh
3 oz (85g)
2.2 mg of niacin (vitamin b3) per serving
Lentils
1 cup cooked (198g)
2.1 mg of niacin (vitamin b3) per serving
Asparagus
1 cup cooked (180g)
1.9 mg of niacin (vitamin b3) per serving
Guava
1 cup (165g)
1.8 mg of niacin (vitamin b3) per serving
Kimchi
1 cup (150g)
1.7 mg of niacin (vitamin b3) per serving
Split Peas
1 cup cooked (196g)
1.7 mg of niacin (vitamin b3) per serving
Buckwheat
1 cup cooked (168g)
1.6 mg of niacin (vitamin b3) per serving
Tahini (Sesame Paste)
2 tbsp (30g)
1.6 mg of niacin (vitamin b3) per serving
Edamame
1 cup shelled (155g)
1.4 mg of niacin (vitamin b3) per serving
Oysters
6 medium (84g)
1.4 mg of niacin (vitamin b3) per serving
Pumpkin Seeds
¼ cup (30g)
1.5 mg of niacin (vitamin b3) per serving
Almonds
¼ cup (35g)
1.3 mg of niacin (vitamin b3) per serving
Artichoke
1 medium cooked (120g)
1.3 mg of niacin (vitamin b3) per serving
Avocado
½ medium (68g)
1.2 mg of niacin (vitamin b3) per serving
Red Bell Pepper
1 medium (119g)
1.2 mg of niacin (vitamin b3) per serving
Cantaloupe
1 cup cubed (160g)
1.2 mg of niacin (vitamin b3) per serving
Carrots
1 cup chopped (128g)
1.3 mg of niacin (vitamin b3) per serving
Collard Greens
1 cup cooked (190g)
1.1 mg of niacin (vitamin b3) per serving
Mango
1 cup sliced (165g)
1.1 mg of niacin (vitamin b3) per serving
Tomatoes
1 cup chopped (180g)
1.1 mg of niacin (vitamin b3) per serving
Bone Broth (Beef)
1 cup (240ml)
1 mg of niacin (vitamin b3) per serving
Black Beans
1 cup cooked (172g)
0.9 mg of niacin (vitamin b3) per serving
Broccoli
1 cup cooked (156g)
0.9 mg of niacin (vitamin b3) per serving
Brussels Sprouts
1 cup cooked (156g)
0.9 mg of niacin (vitamin b3) per serving
Canned Pumpkin
1 cup (245g)
0.9 mg of niacin (vitamin b3) per serving
Chickpeas
1 cup cooked (164g)
0.9 mg of niacin (vitamin b3) per serving
Dried Apricots
¼ cup (33g)
0.9 mg of niacin (vitamin b3) per serving
Kidney Beans
1 cup cooked (177g)
1 mg of niacin (vitamin b3) per serving
Spinach
1 cup cooked (180g)
0.9 mg of niacin (vitamin b3) per serving
Spirulina
1 tbsp (7g)
0.9 mg of niacin (vitamin b3) per serving
Banana
1 medium (118g)
0.8 mg of niacin (vitamin b3) per serving
Medjool Dates
2 dates (48g)
0.8 mg of niacin (vitamin b3) per serving
Kale
1 cup chopped (67g)
0.8 mg of niacin (vitamin b3) per serving
Pineapple
1 cup chunks (165g)
0.8 mg of niacin (vitamin b3) per serving
Prunes (Dried Plums)
¼ cup (44g)
0.8 mg of niacin (vitamin b3) per serving
Quinoa
1 cup cooked (185g)
0.8 mg of niacin (vitamin b3) per serving
Amaranth
1 cup cooked (246g)
0.6 mg of niacin (vitamin b3) per serving
Beets
1 cup cooked (170g)
0.6 mg of niacin (vitamin b3) per serving
Blueberries
1 cup (148g)
0.6 mg of niacin (vitamin b3) per serving
Lima Beans
1 cup cooked (170g)
0.7 mg of niacin (vitamin b3) per serving
Orange
1 medium (131g)
0.6 mg of niacin (vitamin b3) per serving
Sugar Snap Peas
1 cup (98g)
0.6 mg of niacin (vitamin b3) per serving
Strawberries
1 cup (152g)
0.6 mg of niacin (vitamin b3) per serving
Swiss Chard
1 cup cooked (175g)
0.6 mg of niacin (vitamin b3) per serving
Turnip Greens
1 cup cooked (144g)
0.6 mg of niacin (vitamin b3) per serving
Zucchini
1 cup sliced (113g)
0.6 mg of niacin (vitamin b3) per serving
Cabbage
1 cup cooked (150g)
0.4 mg of niacin (vitamin b3) per serving
Cauliflower
1 cup cooked (124g)
0.5 mg of niacin (vitamin b3) per serving
Ground Flaxseed
2 tbsp (14g)
0.4 mg of niacin (vitamin b3) per serving
Kefir
1 cup (243g)
0.4 mg of niacin (vitamin b3) per serving
Kiwi
2 medium (150g)
0.5 mg of niacin (vitamin b3) per serving
Nori (Seaweed)
10 sheets (25g)
0.4 mg of niacin (vitamin b3) per serving
Oats
½ cup dry (40g)
0.4 mg of niacin (vitamin b3) per serving
Papaya
1 cup cubed (145g)
0.5 mg of niacin (vitamin b3) per serving
Pistachios
¼ cup (31g)
0.4 mg of niacin (vitamin b3) per serving
Pomegranate
1 cup arils (174g)
0.5 mg of niacin (vitamin b3) per serving
Tofu (firm)
½ cup (126g)
0.5 mg of niacin (vitamin b3) per serving
Cashews
¼ cup (28g)
0.3 mg of niacin (vitamin b3) per serving
Dark Chocolate (85%)
1 oz (28g)
0.3 mg of niacin (vitamin b3) per serving
Dried Figs
¼ cup (50g)
0.3 mg of niacin (vitamin b3) per serving
Pecans
1 oz (28g)
0.3 mg of niacin (vitamin b3) per serving
Walnuts
¼ cup (30g)
0.3 mg of niacin (vitamin b3) per serving
Watermelon
1 cup diced (152g)
0.3 mg of niacin (vitamin b3) per serving
White Beans
1 cup cooked (179g)
0.3 mg of niacin (vitamin b3) per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.1 mg of niacin (vitamin b3) per serving
Cottage Cheese
1 cup (226g)
0.2 mg of niacin (vitamin b3) per serving
Eggs
2 large eggs (100g)
0.1 mg of niacin (vitamin b3) per serving
Milk (whole)
1 cup (244ml)
0.2 mg of niacin (vitamin b3) per serving
Parmesan Cheese
1 oz (28g)
0.1 mg of niacin (vitamin b3) per serving
Ricotta
½ cup (124g)
0.1 mg of niacin (vitamin b3) per serving
Sauerkraut
1 cup (142g)
0.2 mg of niacin (vitamin b3) per serving
Watercress
2 cups raw (68g)
0.1 mg of niacin (vitamin b3) per serving
Budget Rankings: Niacin
Foods ranked by cost per % Daily Value — cheapest sources first.
Beef Liver
94% DV · $3/week
Anchovies
56% DV · $3/week
Chicken Breast
88% DV · $5/week
Fortified Soy Milk
49% DV · $3.5/week
Brown Rice
16% DV · $1.5/week
Sweet Corn
16% DV · $1.5/week
Pork Tenderloin
53% DV · $5/week
Potato
15% DV · $1.5/week
Sardines
30% DV · $3/week
Mackerel
36% DV · $4/week
Beef Liver provides 94% DV for $3/week (~$13/month) — plus all its other nutrients.
Goals That Need Niacin (Vitamin B3)
Compare Top Niacin (Vitamin B3) Sources
Why Niacin (Vitamin B3) Matters
⚡ Energy Metabolism
Niacin forms NAD and NADP, coenzymes that participate in over 400 metabolic reactions including energy production from food.
🧬 DNA Repair
NAD is consumed by PARP enzymes during DNA damage repair — adequate niacin supports genomic stability.
Source: Kirkland JB (2012). Niacin requirements for genomic stability. Mutat Res.
❤️ Cholesterol Management
Prescription-dose niacin (1–3 g/day) can raise HDL cholesterol by 15–35% and lower triglycerides.
⚡ How to Maximize Niacin (Vitamin B3) Absorption
- •Niacin from animal sources is more bioavailable than from plant sources, where it's often bound to complex carbohydrates.
- •Lime-treated corn (nixtamalization) releases bound niacin — traditional tortilla-making prevents pellagra.
- •Coffee contains trigonelline, which converts to niacin during roasting — a cup provides 1–2 mg.
- •High-dose niacin supplements can cause 'niacin flush' — niacinamide form avoids this side effect.
⚠️ Niacin (Vitamin B3) Deficiency: Signs & Risk Factors
Who's at Risk?
People with alcohol use disorder, those with malabsorption conditions, populations dependent on corn/maize-based diets, and individuals with carcinoid syndrome (which diverts tryptophan away from niacin synthesis).
Symptoms to Watch For
Early: fatigue, canker sores, poor concentration. Advanced: pellagra with symmetrical dermatitis on sun-exposed skin, diarrhea, and dementia. 'Niacin collar' is a characteristic rash pattern.
Testing & Diagnosis
Urinary N-methylnicotinamide and 2-pyridone excretion are the most reliable markers. Ratios below 1.0 suggest deficiency.
🚫 Common Niacin (Vitamin B3) Myths — Debunked
Myth: Niacin flush is dangerous.
Reality: The harmless flushing (redness, warmth, tingling) from niacin supplements is caused by prostaglandin release in skin blood vessels. It's uncomfortable but not harmful and typically subsides with continued use.
Myth: You need supplements for niacin.
Reality: Niacin is one of the easiest B vitamins to get from food. A single chicken breast provides nearly 60% DV. Most varied diets easily exceed daily needs.
📅 Sample Daily Menu to Hit Your Niacin (Vitamin B3) Target
Total: This menu provides approximately 100%+ of your daily niacin (vitamin b3) needs from whole foods.
High-Niacin Chicken & Mushroom Plate
Over 75% DV niacin in a simple weeknight dinner.
Ingredients
- 🍗 4 oz chicken breast — 9.4 mg niacin (59% DV)
- 🍄 1 cup sliced mushrooms — 2.5 mg niacin (16% DV)
- 🍚 1 cup brown rice — bonus niacin
- 🥦 Steamed broccoli — added fiber and vitamin C
Preparation
- Season chicken breast with olive oil, garlic powder, and paprika.
- Grill or pan-sear chicken 5–6 minutes per side until cooked through.
- Saut mushrooms in the same pan until golden.
- Serve with brown rice and steamed broccoli.
Pro tip: Mushrooms are one of the best plant sources of niacin — saut rather than boil to preserve content.
Why Food Beats Niacin (Vitamin B3) Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance niacin (vitamin b3) absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Niacin (Vitamin B3)
How much niacin do I need daily?
Adults need 14–16 mg/day of niacin equivalents (NE). One NE equals 1 mg niacin or 60 mg tryptophan. Most diets provide adequate amounts.
Is niacin the same as niacinamide?
Both are forms of vitamin B3 with equivalent vitamin activity, but niacin (nicotinic acid) causes flushing at high doses while niacinamide (nicotinamide) does not. Only niacin affects cholesterol levels.
Can I get niacin from coffee?
Yes — coffee beans contain trigonelline, which converts to niacin during roasting. A cup of coffee provides 1–2 mg of niacin.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.