Foods High in Vitamin B3 (Niacin) Equivalents: Top Sources and Daily Needs

Q: What are niacin equivalents?

Niacin equivalents is a measurement used to express the amount of niacin (Vitamin B3) in food. It takes into account all dietary forms of niacin, including preformed niacin and the niacin that the body can make from the amino acid tryptophan.

Q: What does niacin do for the body?

Niacin is essential for the body's energy production, DNA repair, and cell communication. It also supports proper nervous system function and helps maintain healthy skin.

Q: How much niacin do I need?

According to the European Society for Clinical Nutrition and Metabolism (ESPEN), the dietary reference intake for niacin is 16 mg for adult men and 14 mg for adult women. It's important to consult with a healthcare professional to determine your specific niacin needs based on factors like age, gender, and overall health.

Q: What are the health benefits of niacin?

Niacin is essential for the body's energy metabolism, DNA repair, and cell signaling. It also plays a crucial role in maintaining healthy skin, nerves, and digestion. Adequate intake of niacin can help support overall brain function, and promote healthy skin and hair.

Q: What are the health risks of niacin?

Consuming excessive amounts of preformed niacin can lead to niacin toxicity, resulting in symptoms such as flushing, itching, liver damage, and gastrointestinal issues. It is important to avoid excessive intake of niacin supplements without healthcare professional guidance to prevent adverse health effects.

Q: Can niacin be harmful?

Yes, consuming very high doses of preformed niacin from supplements can lead to potential side effects such as flushing, itching, and even liver damage. It's important to always follow the recommended daily allowance and talk to a healthcare professional before taking high doses of niacin supplements.

Q: What if your niacin is low?

Low levels of niacin may lead to symptoms such as fatigue, digestive issues, cognitive function decline, as well as dermatitis. Including niacin-rich foods like chicken, turkey, tuna, nuts, legumes and mushrooms in your diet can help improve your niacin levels.

Q: How do vegans get their niacin intake?

Vegans can obtain their niacin by consuming niacin-rich plant-based foods such as fortified cereals, whole grains, legumes, nuts, and seeds. Additionally, mushrooms and leafy green vegetables also contribute to their niacin intake. It's important for vegans to ensure they have a well-balanced diet that includes a variety of these nutrient-dense foods to meet their niacin requirements.

Vitamin B3 (Niacin) equivalents Foods high in vitamin B3 (Niacin) equivalents and how much you need · Water soluble vitamins

Women, a day

14 mg

Men, a day

16 mg

Give 20%+ of a day per serving

482 foods · 78 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, raspberry juice concentrate, porcini and peanut butter have the most vitamin B3 (Niacin) equivalents per serving. Among animal foods, the most are in liver; tuna and cheese, home-made cheese, 9-14% fat.

Foods highest in vitamin B3 (Niacin) equivalents

Ranked from 1,292 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Liver, boiled 21.7 mg

serving (85 g) · Offal dishes 163% of daily
2

Roasted liver 20.9 mg

serving (85 g) · Offal dishes 157% of daily
3

Tuna 18.9 mg

serving (110 g) · Fish 141% of daily
4

Turkey with skin 14.1 mg

serving (110 g) · Chicken and other birds 106% of daily
5

Turkey mince, fat 5-6% 14.1 mg

serving (110 g) · Chicken and other birds 106% of daily
6

Turkey breast 13.9 mg

serving (110 g) · Chicken and other birds 104% of daily
7

Rainbow trout sea, fillet 13.5 mg

serving (110 g) · Fish 101% of daily
8

Rainbow trout, fillet 13.5 mg

serving (110 g) · Fish 101% of daily
9

Beef round 12.1 mg

serving (110 g) · Steaks and chops 91% of daily
10

Veal roast, raw 12.1 mg

serving (110 g) · Steaks and chops 91% of daily
11

Beef, lean, boiled 12.1 mg

serving (85 g) · Steaks and chops 91% of daily
12

Salmon in oil, canned 10.1 mg

serving (85 g) · Fish products 75% of daily
13

Kidney 9.7 mg

serving (85 g) · Offal dishes 73% of daily
14

Squid 9.5 mg

serving (110 g) · Crustaceans and molluscs 71% of daily
15

Raspberry juice concentrate 9.3 mg

serving (240 g) · Juices 70% of daily
16

Porcini, boiled 8.8 mg

serving (85 g) · Mushroom 66% of daily
17

Herring, salted 8.2 mg

serving (85 g) · Fish products 62% of daily
18

Whey protein concentrate (75%) 7.5 mg

scoop (28.7 g) · Miscellaneous ingredients 56% of daily
19

Pine bolete, frozen 7.1 mg

serving (85 g) · Mushroom 53% of daily
20

Pork and beef, canned 6.8 mg

serving (85 g) · Meat products 51% of daily
21

Halibut, smoked 6.7 mg

serving (55 g) · Fish products 50% of daily
22

Shrimp 6.6 mg

serving (110 g) · Crustaceans and molluscs 50% of daily
23

Crayfish 6.5 mg

serving (110 g) · Crustaceans and molluscs 49% of daily
24

Mushroom, fried 6.3 mg

serving (85 g) · Mushroom 47% of daily
25

Salami, light, 15% fat 6.3 mg

serving (55 g) · Cold cuts, sausages 47% of daily
26

Sauteed elk 6.2 mg

serving (85 g) · Meat dishes 46% of daily
27

Cheese, home-made cheese, 9-14% fat 6.1 mg

serving (110 g) · Cheese, unripened, fresh cheese 46% of daily
28

Peanut butter 5.8 mg

serving (32 g) · Condiments 43% of daily
29

Ham, smoked, 6% fat 5.7 mg

serving (55 g) · Cold cuts, meat 43% of daily
30

Peanut 5.4 mg

serving (30 g) · Nuts, seeds and dried fruits 40% of daily
31

Passion-fruit juice, yellow 5.4 mg

serving (240 g) · Juices 40% of daily
32

Parma ham, 15% fat 5.2 mg

serving (55 g) · Cold cuts, meat 39% of daily
33

Tempeh 5 mg

serving (85 g) · Miscellaneous ingredients 37% of daily
34

Soy mince 4.7 mg

serving (35 g) · Pulse products 35% of daily
35

Skyr, <0.5% fat 4.7 mg

serving (170 g) · Quark 35% of daily
36

Cranberry, dried, cranberry powder 4.7 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 35% of daily
37

Chorizo, fried without fat 4.6 mg

serving (55 g) · Sausages 34% of daily
38

Macaroni, whole wheat 4.4 mg

serving (55 g) · Pasta 33% of daily
39

Rice cooking cream 4.3 mg

serving (240 g) · Cream 32% of daily
40

Chicken nuggets, deep-fried, lactose-free 4.3 mg

serving (85 g) · Poultry dishes 32% of daily
41

Cottage cheese, fat-free, low-lactose 4.2 mg

serving (110 g) · Cheese, unripened, fresh cheese 31% of daily
42

Wheat bran 4.2 mg

serving (15 g) · Flour 31% of daily
43

Chia seed 4.1 mg

serving (30 g) · Nuts, seeds and dried fruits 31% of daily
44

Noodle, whole wheat 4.1 mg

serving (55 g) · Pasta 31% of daily
45

Soy protein concentrate, 58% protein 4.1 mg

serving (30 g) · Miscellaneous ingredients 30% of daily
46

Groundcherry 3.9 mg

cup (140 g) · Berries 29% of daily
47

Tofu, firm (with calcium sulfate) 3.7 mg

serving (85 g) · Pulse products 27% of daily
48

Wheat whole 3.5 mg

serving (45 g) · Flour 26% of daily
49

Rye macaroni 3.4 mg

serving (55 g) · Pasta 26% of daily
50

Soy bean 3.4 mg

serving (35 g) · Pulses 25% of daily

1

Raspberry juice concentrate 9.3 mg

serving (240 g) · Juices 70% of daily
2

Porcini, boiled 8.8 mg

serving (85 g) · Mushroom 66% of daily
3

Pine bolete, frozen 7.1 mg

serving (85 g) · Mushroom 53% of daily
4

Mushroom, boletus, russula 6.1 mg

serving (85 g) · Mushroom 46% of daily
5

Peanut butter 5.8 mg

serving (32 g) · Condiments 43% of daily
6

Peanut 5.4 mg

serving (30 g) · Nuts, seeds and dried fruits 40% of daily
7

Passion-fruit juice, yellow 5.4 mg

serving (240 g) · Juices 40% of daily
8

Tempeh 5 mg

serving (85 g) · Miscellaneous ingredients 37% of daily
9

Soy mince 4.7 mg

serving (35 g) · Pulse products 35% of daily
10

Cranberry, dried, cranberry powder 4.7 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 35% of daily
11

Macaroni, whole wheat 4.4 mg

serving (55 g) · Pasta 33% of daily
12

Rice cooking cream 4.3 mg

serving (240 g) · Cream 32% of daily
13

Wheat bran 4.2 mg

serving (15 g) · Flour 31% of daily
14

Chia seed 4.1 mg

serving (30 g) · Nuts, seeds and dried fruits 31% of daily
15

Soy protein concentrate, 58% protein 4.1 mg

serving (30 g) · Miscellaneous ingredients 30% of daily
16

Groundcherry 3.9 mg

cup (140 g) · Berries 29% of daily
17

Tofu, firm (with calcium sulfate) 3.7 mg

serving (85 g) · Pulse products 27% of daily
18

Wheat whole 3.5 mg

serving (45 g) · Flour 26% of daily
19

Rye macaroni 3.4 mg

serving (55 g) · Pasta 26% of daily
20

Soy bean 3.4 mg

serving (35 g) · Pulses 25% of daily
21

Pea, green, split, mature seeds 3.2 mg

serving (90 g) · Pulses 24% of daily
22

Buckwheat 3.2 mg

serving (45 g) · Rice 24% of daily
23

Wheat flakes 3.1 mg

serving (40 g) · Flour 23% of daily
24

Rice, long-grain, parboiled 2.9 mg

serving (45 g) · Rice 22% of daily
25

Tofu (without calcium sulfate) 2.8 mg

block (85 g) · Pulse products 21% of daily
26

Tahini, sesami seed butter 2.8 mg

serving (30 g) · Condiments 21% of daily
27

Tamarind 2.7 mg

serving (140 g) · Fruits 20% of daily
28

Brown rice 2.7 mg

serving (45 g) · Rice 20% of daily
29

Cashew nut, salt 2.6 mg

serving (30 g) · Savoury snacks 20% of daily
30

Almond butter 2.5 mg

serving (32 g) · Condiments 19% of daily
31

Coconut milk 2.5 mg

serving (240 g) · Vegetable juices 19% of daily
32

Barley malt syrup 2.4 mg

serving (30 g) · Sugar and syrups 18% of daily
33

Pasta, wheat germ pasta 2.4 mg

serving (55 g) · Pasta 18% of daily
34

Sweet corn kernel 2.3 mg

serving (85 g) · Vegetables 17% of daily
35

White bean, navy bean 2.2 mg

serving (35 g) · Pulses 17% of daily
36

Passion fruit 2.1 mg

serving (140 g) · Fruits 16% of daily
37

Tomato juice 2 mg

cup (240 g) · Vegetable juices 15% of daily
38

Guava 2 mg

serving (140 g) · Fruits 15% of daily
39

Mamey sapote 2 mg

serving (140 g) · Berries 15% of daily
40

Sweet corn, boiled 1.7 mg

serving (85 g) · Cooked vegetables 13% of daily
41

Asparagus, canned 1.7 mg

serving (130 g) · Canned vegetables 13% of daily
42

Blackberry, frozen 1.7 mg

serving (140 g) · Berries 13% of daily
43

Coffee, average 1.7 mg

cup (237 g) · Coffee 12% of daily
44

Seaweed, wakame, dried 1.7 mg

serving (30 g) · Canned vegetables 12% of daily
45

Espresso coffee, decaffeinated, brewed 1.6 mg

espresso (30 g) · Coffee 12% of daily
46

Soy product, soured, 2% fat, calcium 1.5 mg

serving (170 g) · Yoghurt 11% of daily
47

Spinach 1.5 mg

serving (85 g) · Vegetables 11% of daily
48

Lingonberry juice 1.5 mg

serving (240 g) · Juices 11% of daily
49

Spinach boiled 1.4 mg

serving (85 g) · Cooked vegetables 11% of daily
50

Jerusalem artichoke 1.3 mg

serving (85 g) · Vegetables 10% of daily

Learn about vitamin B3 (Niacin) equivalents

What are niacin equivalents?

Niacin equivalents is a measurement used to express the amount of niacin (Vitamin B3) in food. It takes into account all dietary forms of niacin, including preformed niacin and the niacin that the body can make from the amino acid tryptophan.

What does niacin do for the body?

Niacin is essential for the body's energy production, DNA repair, and cell communication. It also supports proper nervous system function and helps maintain healthy skin.

How much niacin do I need?

According to the European Society for Clinical Nutrition and Metabolism (ESPEN), the dietary reference intake for niacin is 16 mg for adult men and 14 mg for adult women. It's important to consult with a healthcare professional to determine your specific niacin needs based on factors like age, gender, and overall health.

What are the health benefits of niacin?

Niacin is essential for the body's energy metabolism, DNA repair, and cell signaling. It also plays a crucial role in maintaining healthy skin, nerves, and digestion. Adequate intake of niacin can help support overall brain function, and promote healthy skin and hair.

What are the health risks of niacin?

Consuming excessive amounts of preformed niacin can lead to niacin toxicity, resulting in symptoms such as flushing, itching, liver damage, and gastrointestinal issues. It is important to avoid excessive intake of niacin supplements without healthcare professional guidance to prevent adverse health effects.

Can niacin be harmful?

Yes, consuming very high doses of preformed niacin from supplements can lead to potential side effects such as flushing, itching, and even liver damage. It's important to always follow the recommended daily allowance and talk to a healthcare professional before taking high doses of niacin supplements.

What if your niacin is low?

Low levels of niacin may lead to symptoms such as fatigue, digestive issues, cognitive function decline, as well as dermatitis. Including niacin-rich foods like chicken, turkey, tuna, nuts, legumes and mushrooms in your diet can help improve your niacin levels.

How do vegans get their niacin intake?

Vegans can obtain their niacin by consuming niacin-rich plant-based foods such as fortified cereals, whole grains, legumes, nuts, and seeds. Additionally, mushrooms and leafy green vegetables also contribute to their niacin intake. It's important for vegans to ensure they have a well-balanced diet that includes a variety of these nutrient-dense foods to meet their niacin requirements.

How much vitamin B3 (Niacin) equivalents do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily vitamin B3 (Niacin) equivalents

12.9 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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