Top 10 Foods Highest in Vitamin B3 (Niacin)
Vitamin B3, or niacin, is an essential vitamin required for processing fat in the body, lowering cholesterol levels, and regulating blood sugar levels.
A deficiency of niacin leads to pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the mouth, amnesia, delirium, and if left untreated, death. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression.
Niacin is a water-soluble vitamin that is well regulated by the body, thus overdose is rare and only occurs when niacin is taken in the form of supplements. An overdose of niacin is seen in the form of skin rashes (flush), dry skin, and various digestive maladies. A long-term overdose can lead to liver damage, elevated blood sugar levels, and type II diabetes, as well as an increased risk of birth defects.
High niacin foods include fish, chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, green peas, and avocados. The current daily value (DV) for niacin is 16mg.
Below are the top 10 foods highest in niacin ranked by common serving sizes. For more, see the complete list of 200 foods high in niacin, and lists of other foods high in B vitamins.
List of High Niacin Foods
1 Tuna (Yellowfin)| Niacin in a 6oz Fillet | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 37.5mg (234% DV) | 22.1mg (138% DV) | 34mg (212% DV) |
More Fish High in Niacin
- 112% DV in a 6oz fillet of bluefin tuna
- 108% DV in a 6oz fillet of salmon
- 62% DV in 3oz of canned tuna
See all fish high in niacin.
2 Lean Chicken Breast| Niacin in a 6oz Breast | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 16.1mg (100% DV) | 9.5mg (59% DV) | 12mg (75% DV) |
More Poultry High in Niacin
- 133% DV in 6oz of ground turkey
- 50% DV in a chicken thigh
- 35% DV in a chicken drumstick
See all meats high in niacin.
3 Lean Pork Chops| Niacin in a 6oz Chop | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 13.6mg (85% DV) | 8mg (50% DV) | 8.2mg (51% DV) |
More Pork Products High in Niacin
- 78% DV in 6oz of pork tenderloin
- 54% DV in 1 cup of cured ham
- 24% DV in 3 slices of bacon
See all meats high in niacin.
4 Beef (Skirt Steak)| Niacin per 6oz Steak | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 9.5mg (60% DV) | 5.6mg (35% DV) | 4.2mg (26% DV) |
More Red Meat High in Niacin
- 45% DV in 3oz of roast beef
- 36% DV in 3oz of lamb ribs
- 34% DV in a 3oz lamb shank serving
See all meats high in niacin.
5 Portabella Mushrooms| Niacin per Cup Sliced | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 7.6mg (47% DV) | 6.3mg (39% DV) | 43.1mg (270% DV) |
More Mushrooms High in Niacin
- 43% DV in 1 cup of white button mushrooms
- 29% DV in 1 cup of miatake mushrooms
- 27% DV in 1 cup of oyster mushrooms
See all vegetables high in niacin.
6 Brown Rice| Niacin per Cup | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 5.2mg (32% DV) | 2.6mg (16% DV) | 4.2mg (26% DV) |
More Whole Grains High in Niacin
- 25% DV in 1 cup of kamut
- 23% DV in 1 cup of whole wheat pasta
- 16% DV in 1 tbsp of rice bran
- 13% DV in 1 cup of wild rice
- 11% DV in 1 cup of cornmeal (grits)
See all grains high in niacin.
7 Peanuts (Dry Roasted)| Niacin per Oz | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 4.1mg (25% DV) | 14.4mg (90% DV) | 4.9mg (31% DV) |
More Nuts and Seeds High in Niacin*
- 16% DV in 1oz of hemp and chia seeds
- 15% DV per 1oz of sunflower seeds
- 8% DV in 1oz of pine nuts
See all nuts and seeds high in niacin.
*We are aware that peanuts are actually legumes, however they are nuts in the culinary sense.
8 Avocados| Niacin per Avocado | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 3.5mg (22% DV) | 1.7mg (11% DV) | 2.2mg (14% DV) |
More Fruits High in Niacin
- 11% DV in 1 cup of guavas
- 10% DV in 1 cup of nectarines
- 8% DV in 1 cup of melons
See all fruits high niacin.
9 Green Peas| Niacin per Cup Cooked | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 3.2mg (20% DV) | 2mg (13% DV) | 4.8mg (30% DV) |
More Vegetables High in Niacin
- 16% DV in 1 cup of sweet corn
- 15% DV in a medium baked potato
- 12% DV in 1 cup of butternut squash
See all vegetables high in niacin.
10 Sweet Potatoes| Niacin per Cup Mashed | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 2.4mg (15% DV) | 1mg (6% DV) | 1.9mg (12% DV) |
See all vegetables high in niacin.
See All 200 Foods High in Niacin (B3)
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Health Benefits of Niacin (Vitamin B3)
- Protect Against Heart Disease - Niacin is prescribed pharmacologically to lower LDL fats and triglycerides by preventing the breakdown of fats into these individual components. Niacin consumed at such high levels can cause rashes, headaches, nausea, and diarrhea. Consult your doctor before taking niacin supplements in high doses.(2,3)
- Regulation of Blood Sugar and Insulin Dependence (*Controversial) - Studies suggest that vitamin B3 (niacin) can help decrease insulin sensitivity,(4) however, other studies find no difference.(5) Niacin has also been shown to help alleviate some of the destructive autoimmune reactions of type I diabetes, and further studies are being conducted to assess its effectiveness.(5)
- Reduced Cancer Risk - Studies show that niacin reduces cancer risk by ensuring DNA integrity and maintenance, and through proper regulation of the tumor suppressor gene: p53.(6-8)
- Slow the progression of AIDS - An observational study has reported slowing the progression of AIDS and increasing survival with high doses of niacin.(9)
People at Risk of a Niacin (Vitamin B3) Deficiency
- People with HIV/AIDS - The body's immune system creates a specific cytokine, interferon gamma, which breaks down tryptophan, a precursor of niacin. Studies show that HIV patients who take increased levels of niacin slow the progression of AIDS.(9-11)
- People who eat high amounts of refined foods - Bran, which is high in vitamin b3, is typically removed during any refining process. Anyone who eats high amounts of white bread, white rice, corn syrup, or other refined products will not receive adequate amounts of niacin. Even though most of these foods are now fortified, it is still best to eat unrefined food products.
Other Vitamin B Foods
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals and is specific to age and gender. The RDA is set by the US National Instutites of Health.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Niacin (B3)
- Foods Low in Niacin (B3)
- Vegetables High in Niacin (B3)
- Fruits High in Niacin (B3)
- Vegetarian Foods High in Niacin (B3)
- Nuts High in Niacin (B3)
- Grains High in Niacin (B3)
- Beans High in Niacin (B3)
- Dairy High in Niacin (B3)
- Breakfast Cereals High in Niacin (B3)
- Fast Foods High in Niacin (B3)
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- U.S. Agricultural Research Service Food Data Central
- "Guidelines for Niacin Therapy For the Treatment of Elevated Lipoprotein a (Lpa)". Rush Hemophilia & Thrombophilia Center. August 15, 2002, Revised July 27, 2005. Retrieved 20 November 2009. "facial flushing is a common side effect of niacin therapy that usually subsides after several weeks of consistent niacin use"
- Katzung, Bertram G. (2006). Basic and clinical pharmacology. New York: McGraw-Hill Medical Publishing Division. ISBN 0071451536.
- Greenbaum CJ, Kahn SE, Palmer JP. Nicotinamide's effects on glucose metabolism in subjects at risk for IDDM. Diabetes. 1996;45(11):1631-1634.
- Lampeter EF, Klinghammer A, Scherbaum WA, et al. The Deutsche Nicotinamide Intervention Study: an attempt to prevent type 1 diabetes. DENIS Group. Diabetes. 1998;47(6):980-984.
- Hageman GJ, Stierum RH. Niacin, poly(ADP-ribose) polymerase-1 and genomic stability. Mutat Res. 2001;475(1-2):45-56.
- Jacobson EL, Shieh WM, Huang AC. Mapping the role of NAD metabolism in prevention and treatment of carcinogenesis. Mol Cell Biochem. 1999;193(1-2):69-74.
- Weitberg AB. Effect of nicotinic acid supplementation in vivo on oxygen radical-induced genetic damage in human lymphocytes. Mutat Res. 1989;216(4):197-201.
- Tang AM, Graham NM, Saah AJ. Effects of micronutrient intake on survival in human immunodeficiency virus type 1 infection. Am J Epidemiol. 1996;143(12):1244-1256.
- Brown RR, Ozaki Y, Datta SP, Borden EC, Sondel PM, Malone DG. Implications of interferon-induced tryptophan catabolism in cancer, auto-immune diseases and AIDS. Adv Exp Med Biol. 1991;294:425-435.
- Murray MF, Langan M, MacGregor RR. Increased plasma tryptophan in HIV-infected patients treated with pharmacologic doses of nicotinamide. Nutrition. 2001;17(7-8):654-656.
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