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

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

Niacin is a term that includes both nicotinic acid and nicotinamide, which are forms of vitamin B3. It is important for the proper metabolism of fats and sugars in the body and helps maintain healthy cells.

Women, a day

14 mg

Men, a day

16 mg

Foods that have it

1,235

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), preformed per serving. Among animal foods, the most are in liver, reindeer; tuna and milk, goat milk.

Foods highest in vitamin B3 (Niacin), preformed

Ranked from 1,235 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Liver, reindeer 15.8 mg

serving (85 g) · Offal dishes 113% of daily
2

Roasted liver 14.3 mg

serving (85 g) · Offal dishes 102% of daily
3

Tuna 14.1 mg

serving (110 g) · Fish 101% of daily
4

Veal, leg (top round), separable lean only, raw 10.5 mg

serving (110 g) · Steaks and chops 75% of daily
5

Kidney, boiled, salt 9.8 mg

serving (85 g) · Offal dishes 70% of daily
6

Pheasant, breast, meat only, raw 9.4 mg

serving (110 g) · Chicken and other birds 67% of daily
7

Turkey breast, oven-baked 9.4 mg

serving (85 g) · Chicken and other birds 67% of daily
8

Raspberry juice concentrate 9.3 mg

serving (240 g) · Juices 67% of daily
9

Rainbow trout sea, fillet 9.2 mg

serving (110 g) · Fish 66% of daily
10

Rainbow trout, fillet 9.2 mg

serving (110 g) · Fish 66% of daily
11

Turkey mince, fried without fat 9 mg

serving (85 g) · Chicken and other birds 64% of daily
12

Pork ribs, fried 8.6 mg

serving (85 g) · Steaks and chops 61% of daily
13

Deer, ground, cooked 7.9 mg

serving (85 g) · Steaks and chops 56% of daily
14

Salmon in oil, canned 6.5 mg

serving (85 g) · Fish products 46% of daily
15

Porcini, boiled 6.4 mg

serving (85 g) · Mushroom 46% of daily
16

Mushroom, enoki 5.9 mg

serving (85 g) · Mushroom 42% of daily
17

Champignon, fried 5.6 mg

serving (85 g) · Mushroom 40% of daily
18

Squid 5.5 mg

serving (110 g) · Crustaceans and molluscs 39% of daily
19

Passion-fruit juice, yellow 5.4 mg

serving (240 g) · Juices 38% of daily
20

Herring, salted 4.7 mg

serving (85 g) · Fish products 33% of daily
21

Halibut, smoked 4.6 mg

serving (55 g) · Fish products 33% of daily
22

Sauteed elk 4.5 mg

serving (85 g) · Meat dishes 32% of daily
23

Peanut butter 4.4 mg

serving (32 g) · Condiments 32% of daily
24

Peanut 4.1 mg

serving (30 g) · Nuts, seeds and dried fruits 30% of daily
25

Groundcherry 3.9 mg

cup (140 g) · Berries 28% of daily
26

Pork and beef, canned 3.6 mg

serving (85 g) · Meat products 25% of daily
27

Shrimp 3.5 mg

serving (110 g) · Crustaceans and molluscs 25% of daily
28

Ginkgo nuts, dried 3.5 mg

serving (30 g) · Nuts, seeds and dried fruits 25% of daily
29

Wheat bran 3.5 mg

serving (15 g) · Flour 25% of daily
30

Ham, smoked, 6% fat 3.4 mg

serving (55 g) · Cold cuts, meat 24% of daily
31

Salami, light, 15% fat 3.4 mg

serving (55 g) · Cold cuts, sausages 24% of daily
32

Chorizo, fried without fat 3.3 mg

serving (55 g) · Sausages 23% of daily
33

Pea, green, split, mature seeds 3.2 mg

serving (90 g) · Pulses 23% of daily
34

Buckwheat 3.2 mg

serving (45 g) · Rice 23% of daily
35

Parma ham, 15% fat 3.2 mg

serving (55 g) · Cold cuts, meat 23% of daily
36

Chicken nuggets, deep-fried, lactose-free 2.9 mg

serving (85 g) · Poultry dishes 21% of daily
37

Turkey cold cuts 2.9 mg

serving (55 g) · Cold cuts, meat 20% of daily
38

Mollusks, clam, mixed species, cooked, moist heat 2.9 mg

serving (85 g) · Crustaceans and molluscs 20% of daily
39

Wheat whole, boiled 2.8 mg

serving (140 g) · Rice 20% of daily
40

Hemp seed, whole 2.8 mg

serving (30 g) · Nuts, seeds and dried fruits 20% of daily
41

Macaroni, whole wheat 2.8 mg

serving (55 g) · Pasta 20% of daily
42

Tamarind 2.7 mg

serving (140 g) · Fruits 19% of daily
43

Noodle, whole wheat 2.7 mg

serving (55 g) · Pasta 19% of daily
44

Barley malt syrup 2.4 mg

serving (30 g) · Sugar and syrups 17% of daily
45

Rice, wholegrain, boiled 2.4 mg

serving (140 g) · Rice 17% of daily
46

Tempeh 2.2 mg

serving (85 g) · Miscellaneous ingredients 16% of daily
47

Bean, yellow, mature 2.2 mg

serving (90 g) · Pulses 16% of daily
48

Rye macaroni 2.2 mg

serving (55 g) · Pasta 16% of daily
49

Tomato puree 2.1 mg

serving (60 g) · Condiments 15% of daily
50

Passion fruit 2.1 mg

serving (140 g) · Fruits 15% of daily

1

Raspberry juice concentrate 9.3 mg

serving (240 g) · Juices 67% of daily
2

Porcini, boiled 6.4 mg

serving (85 g) · Mushroom 46% of daily
3

Mushroom, enoki 5.9 mg

serving (85 g) · Mushroom 42% of daily
4

Passion-fruit juice, yellow 5.4 mg

serving (240 g) · Juices 38% of daily
5

Woolly milkcap, blanched 4.9 mg

serving (85 g) · Mushroom 35% of daily
6

Peanut butter 4.4 mg

serving (32 g) · Condiments 32% of daily
7

Peanut 4.1 mg

serving (30 g) · Nuts, seeds and dried fruits 30% of daily
8

Groundcherry 3.9 mg

cup (140 g) · Berries 28% of daily
9

Ginkgo nuts, dried 3.5 mg

serving (30 g) · Nuts, seeds and dried fruits 25% of daily
10

Wheat bran 3.5 mg

serving (15 g) · Flour 25% of daily
11

Pea, green, split, mature seeds 3.2 mg

serving (90 g) · Pulses 23% of daily
12

Buckwheat 3.2 mg

serving (45 g) · Rice 23% of daily
13

Wheat whole, boiled 2.8 mg

serving (140 g) · Rice 20% of daily
14

Hemp seed, whole 2.8 mg

serving (30 g) · Nuts, seeds and dried fruits 20% of daily
15

Macaroni, whole wheat 2.8 mg

serving (55 g) · Pasta 20% of daily
16

Tamarind 2.7 mg

serving (140 g) · Fruits 19% of daily
17

Barley malt syrup 2.4 mg

serving (30 g) · Sugar and syrups 17% of daily
18

Rice, wholegrain, boiled 2.4 mg

serving (140 g) · Rice 17% of daily
19

Tempeh 2.2 mg

serving (85 g) · Miscellaneous ingredients 16% of daily
20

Bean, yellow, mature 2.2 mg

serving (90 g) · Pulses 16% of daily
21

Rye macaroni 2.2 mg

serving (55 g) · Pasta 16% of daily
22

Tomato puree 2.1 mg

serving (60 g) · Condiments 15% of daily
23

Passion fruit 2.1 mg

serving (140 g) · Fruits 15% of daily
24

Spelt flour, whole meal 2.1 mg

serving (30 g) · Flour 15% of daily
25

Flour, whole wheat flour 2 mg

serving (30 g) · Flour 14% of daily
26

Mamey sapote 2 mg

serving (140 g) · Berries 14% of daily
27

Blackberry, frozen 1.7 mg

serving (140 g) · Berries 12% of daily
28

Tomato juice 1.7 mg

cup (240 g) · Vegetable juices 12% of daily
29

Coffee, average 1.7 mg

cup (237 g) · Coffee 12% of daily
30

Seaweed, wakame, dried 1.7 mg

serving (30 g) · Canned vegetables 12% of daily
31

Sweet corn kernel 1.6 mg

serving (85 g) · Vegetables 12% of daily
32

Espresso coffee, decaffeinated, brewed 1.6 mg

espresso (30 g) · Coffee 11% of daily
33

Sweet corn, boiled 1.5 mg

serving (85 g) · Cooked vegetables 11% of daily
34

Tahini, sesami seed butter 1.5 mg

serving (30 g) · Condiments 11% of daily
35

Coconut milk 1.5 mg

serving (240 g) · Vegetable juices 11% of daily
36

Guava 1.5 mg

serving (140 g) · Fruits 11% of daily
37

Broad bean, fava bean 1.4 mg

serving (90 g) · Pulses 10% of daily
38

Taro leaves 1.3 mg

serving (85 g) · Vegetables 9% of daily
39

Asparagus, canned 1.2 mg

serving (130 g) · Canned vegetables 9% of daily
40

Spinach boiled 1.2 mg

serving (85 g) · Cooked vegetables 9% of daily
41

Lingonberry juice 1.2 mg

serving (240 g) · Juices 9% of daily
42

Sweet pepper, baked 1.2 mg

serving (85 g) · Cooked vegetables 8% of daily
43

Plantains, green, fried 1.1 mg

serving (140 g) · Fruit and berry dishes other than pies 8% of daily
44

Jerusalem artichoke 1.1 mg

serving (85 g) · Vegetables 8% of daily
45

Pasta, wheat germ pasta 1 mg

serving (55 g) · Pasta 7% of daily
46

Tomato, crushed, canned 0.91 mg

serving (130 g) · Canned vegetables 7% of daily
47

Soy mince 0.91 mg

serving (35 g) · Pulse products 6% of daily
48

Potatoflake 0.84 mg

serving (20 g) · Miscellaneous ingredients 6% of daily
49

Peach, canned, in syrup 0.84 mg

serving (140 g) · Fruit and berry salads 6% of daily
50

Potato wedges, oven-baked 0.82 mg

serving (110 g) · Fried potatoes, French fries 6% of daily

Learn about vitamin B3 (Niacin), preformed

What is niacin do for the body?

Niacin, also known as vitamin B3, plays a crucial role in energy metabolism, DNA repair, and cell signaling. It helps convert food into energy, supports proper nervous system function, and promotes healthy skin. Additionally, niacin also has antioxidant properties.

How much niacin do I need?

The recommended daily intake for niacin is 16 mg for adult men, 14 mg for adult women, and 18 mg for pregnant 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?

Foods such as nuts, seeds, whole grains, and some types of mushrooms are excellent vegan-friendly sources of niacin. Many plant-based foods are also good sources of niacin's precursor, tryptophan, which the body can convert into niacin.

How much vitamin B3 (Niacin), preformed 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), preformed

14 mg

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

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

Plant sources

Also high in it

Foods highest in vitamin B3 (Niacin), preformed

Learn about vitamin B3 (Niacin), preformed

What is niacin do for the body?

How much niacin do I need?

What are the health benefits of niacin?

What are the health risks of niacin?

Can niacin be harmful?

What if your niacin is low?

How do vegans get their niacin intake?

How much vitamin B3 (Niacin), preformed do you need?

Start learning with Nutriely.

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

Plant sources

Also high in it

Foods highest in vitamin B3 (Niacin), preformed

Learn about vitamin B3 (Niacin), preformed

What is niacin do for the body?

How much niacin do I need?

What are the health benefits of niacin?

What are the health risks of niacin?

Can niacin be harmful?

What if your niacin is low?

How do vegans get their niacin intake?

How much vitamin B3 (Niacin), preformed do you need?

Related nutrients

Start learning with Nutriely.