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Vitamin B3 foods

16 foods that are high in niacin (vitamin B3)

Niacin, or vitamin B3, is an essential nutrient which aids your metabolism and nervous system and which you must obtain through your diet. Here are 16 foods high in niacin.

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Last updated on January 16, 2023, and last reviewed by an expert on January 16, 2023.

Niacin, also known as vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function, and antioxidant protection.

It’s an essential nutrient, meaning you must obtain it from food, as your body cannot produce it independently.

Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to consume niacin-rich foods regularly.

The recommended dietary allowance for this nutrient is 16 mg per day for men and 14 mg for women — enough to meet the needs of approximately 98% of adults.

Here are 16 foods high in niacin.

1. Liver

The liver is one of the best natural sources of niacin.

A typical 3-ounce (85-gram) serving of cooked beef liver provides 14.7 mg of niacin or 91% of the recommended dietary allowance for men and more than 100% for women.

Chicken liver is also a good source, providing 73% and 83% of the recommended dietary allowance for men and women per 3-ounce (85-gram) cooked serving, respectively.

In addition, the liver is incredibly nutritious, packed with protein, iron, choline, vitamin A, and other B vitamins.

Summary: Liver is one of the best natural sources of niacin, providing 91% of the recommended dietary allowance for men and more than 100% for women per 3-ounce (85-gram) serving.

2. Chicken breast

Chicken, especially breast meat, is a good source of niacin and lean protein.

Three ounces (85 grams) of cooked, boneless, skinless chicken breast contain 11.4 mg of niacin, 71% and 81% of the recommended dietary allowance for men and women, respectively.

The same amount of boneless, skinless chicken thighs contains only half that amount.

Chicken breasts are also packed with protein, containing 8.7 grams per cooked ounce (28 grams), making them an excellent choice for low-calorie, high-protein diets designed for weight loss.

Summary: Chicken breast is an excellent source of lean protein and niacin, containing 71% and 81% of the recommended dietary allowance for men and women, respectively. In comparison, chicken thighs provide roughly half that amount.

3. Tuna

Tuna is a good source of niacin and a great option for people who eat fish but not meat.

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One 5.8-ounce (165-gram) can of light tuna provides 21.9 mg of niacin, over 100% of the recommended dietary allowance for both men and women.

It’s also high in protein, vitamin B6, vitamin B12, selenium, and omega-3 fatty acids.

There is some concern about mercury toxicity since this metal can accumulate in tuna meat. However, eating one can per week is considered safe for most people.

Summary: One can of tuna provides over 100% of the recommended dietary allowance for niacin for both men and women, making it an excellent option for pescatarians.

4. Turkey

Though turkey contains less niacin than chicken, it provides tryptophan, which your body can turn into niacin.

Three ounces (85 grams) of cooked turkey breast pack 6.3 mg of niacin and enough tryptophan to produce roughly one additional milligram of niacin.

This is roughly 46% of the recommended dietary allowance for men and 52% for women.

However, since the median intake of niacin in the United States is 28 mg per day for men and 18 mg per day for women, it’s unlikely that your body will need to convert much tryptophan to niacin.

Tryptophan is also used to produce the neurotransmitter serotonin and the hormone melatonin, which are important for mood and sleep.

Summary: Turkey contains both niacin and tryptophan. Your body can turn tryptophan into niacin. Together they provide roughly 50% of the recommended dietary allowance for niacin for men and 60% of the recommended dietary allowance for women. Tryptophan also impacts mood and sleep.

5. Salmon

Salmon — especially wild-caught — is also a good source of niacin.

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One cooked 3-ounce (85-gram) fillet of wild Atlantic salmon packs 53% of the recommended dietary allowance for men and 61% for women.

The same portion of farmed Atlantic salmon contains slightly less — only about 42% of the recommended dietary allowance for men and 49% for women.

Salmon is also an excellent source of omega-3 fatty acids, which can help combat inflammation and reduce the risk of heart disease and autoimmune disorders.

Wild salmon contains slightly more omega-3s than farmed salmon, but both are good sources.

Summary: Wild-caught salmon is a good source of niacin, providing over half of the recommended dietary allowance for men and women per serving. Additionally, it is rich in omega-3 fatty acids, which are good for heart health.

6. Anchovies

Eating canned anchovies is an inexpensive way to meet your niacin needs.

One anchovy provides roughly 5% of the recommended dietary allowance for adult men and women. Therefore, snacking on ten anchovies gives you half the niacin you need daily.

These small fish are also an excellent source of selenium, containing roughly 4% of the recommended daily intake per anchovy.

Eating foods rich in selenium is associated with a 22% lower risk of cancer, especially breast, lung, esophagus, stomach, and prostate.

Summary: Anchovies are a convenient way to meet your niacin needs with seafood. One canned anchovy contains 5% of the recommended dietary allowance, which can quickly add up.

7. Pork

Lean cuts of pork, such as pork tenderloin or lean pork chops, are good sources of niacin.

3 ounces (85 grams) of roasted pork tenderloin pack 6.3 mg of niacin, or 39% and 45% of the recommended dietary allowance for men and women, respectively.

In comparison, the same portion of a fattier cut like roasted pork shoulder contains just 20% of the recommended dietary allowance for men and 24% for women.

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Pork is also one of the best food sources of thiamine — also known as vitamin B1 — a key vitamin for your body’s metabolism.

Summary: Lean cuts of pork like tenderloin provide roughly 40% of the recommended dietary allowance per 3-ounce (85-gram) serving. Fattier cuts contain niacin as well, though at lower concentrations.

8. Ground beef

Ground beef is a good source of niacin and is rich in protein, iron, vitamin B12, selenium, and zinc.

Leaner varieties of ground beef contain more niacin per ounce than fattier products.

For example, one 3-ounce (85-gram) cooked serving of 95% lean ground beef provides 6.2 mg of niacin, while the same amount of 70% lean ground beef contains just 4.1 mg.

Some research has found that grass-fed beef offers more heart-healthy omega-3 fatty acids and antioxidants than conventional grain-fed beef, making it a highly nutritious option.

Summary: Ground beef is a good source of niacin. Leaner varieties contain 1/3 more niacin than fattier ones. Moreover, grass-fed beef may have more antioxidants and omega-3s than conventional grain-fed beef.

9. Peanuts

Peanuts are one of the best vegetarian sources of niacin.

Two tablespoons (32 grams) of peanut butter contain 4.3 mg of niacin, roughly 25% of the recommended dietary allowance for men and 30% for women.

Peanuts are also rich in protein, monounsaturated fats, vitamin E, vitamin B6, magnesium, phosphorus, and manganese.

While peanuts are relatively high in calories, research shows that eating them daily is associated with health benefits like a reduced risk of type 2 diabetes. Additionally, daily peanut consumption does not lead to weight gain.

Summary: Peanuts are rich in niacin, providing roughly 1/3 of the recommended dietary allowance for men and women in just two tablespoons of peanut butter. They’re also a good source of heart-healthy fat and various vitamins and minerals.

10. Avocado

One medium avocado contains 3.5 mg of niacin, or 21% and 25% of the recommended dietary allowance for men and women, respectively.

They’re also rich in fiber, healthy fats, vitamins, and minerals.

One avocado contains more than twice the potassium of a banana.

Avocados are also excellent sources of monounsaturated fats, which may help reduce your risk of heart disease when consumed regularly.

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Summary: One avocado provides over 20% of the recommended dietary allowance for niacin and is rich in fiber, heart-healthy monounsaturated fats, and minerals like potassium.

11. Brown rice

One cup (195 grams) of cooked brown rice contains 18% of the recommended dietary allowance for niacin for men and 21% for women.

However, some research suggests that only 30% of the niacin in grains is available for absorption, making it a less optimal source than other foods.

In addition to its niacin content, brown rice is high in fiber, thiamine, vitamin B6, magnesium, phosphorus, manganese, and selenium.

Swapping out white rice for brown has been shown to reduce inflammation and improve markers of heart health in overweight and obese women.

Summary: One cup (195 grams) of cooked brown rice contains roughly 20% of the recommended dietary allowance for niacin. Still, some research suggests that nutrients from grains are less absorbable than other food sources.

12. Whole wheat

Whole-wheat products — such as whole-wheat bread and pasta — are also high in niacin.

That’s because the niacin-rich outer layer of wheat kernels — the bran — is included in whole-wheat flour but removed from refined white flour.

For example, one whole-wheat English muffin contains roughly 15% of the recommended dietary allowance for men and women, but an English muffin made from unenriched white flour supplies only about 5%.

However, like brown rice, only about 30% of the niacin in whole-wheat products is digested and absorbed.

Summary: Whole-wheat products contain niacin, but like brown rice, their niacin is less available for absorption than in animal or vegetable sources.

13. Mushrooms

Mushrooms are one of the best vegetable sources of niacin, providing 2.5 mg per cup (70 grams) — 15% and 18% of the recommended dietary allowance for men and women, respectively.

This makes these tasty fungi a good option for vegetarians or vegans looking for natural sources of niacin.

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Mushrooms that are grown under sunlamps also produce vitamin D and are one of the best plant-based food sources of this vitamin.

Interestingly, studies have found that consuming vitamin D through mushrooms is as effective as supplements for raising vitamin D levels in deficient adults.

Summary: Mushrooms are a good source of niacin, containing about 15% and 18% of the recommended dietary allowance for men and women, respectively, per cup (70 grams). When grown under sunlamps, they are also a very good source of vitamin D.

14. Green peas

Green peas are a good vegetarian source of highly absorbable niacin, boasting 3 mg per cup (145 grams) — about 20% of the recommended dietary allowance for both men and women.

They’re also fiber-rich, at 7.4 grams per cup (145 grams).

One cup of green peas supplies over 25% of the fiber needed for someone consuming 2,000 calories daily.

Studies show peas are also high in antioxidants and other compounds that may reduce your risk of cancer, lower cholesterol levels and promote the growth of healthy gut bacteria.

Summary: Green peas are a good source of highly absorbable niacin, providing approximately 20% of the recommended dietary allowance per cup (145 grams). They’re also rich in fiber, antioxidants, and other compounds associated with various health benefits.

15. Potatoes

White potatoes are a good source of niacin — with or without the skin.

One large baked potato provides 4.2 mg of niacin, roughly 25% of the recommended dietary allowance for men and 30% for women.

According to one review, brown Russet potatoes pack the highest amount of niacin out of any potato — with 2 mg per 100 grams.

Sweet potatoes are also a good source, providing roughly the same amount of niacin as the average white potato.

Summary: White and sweet potatoes are good sources of niacin and contain around 10% of the recommended dietary allowance for men and women per 100 grams. Of common potato varieties, Russet potatoes pack niacin.

16. Fortified and enriched foods

Many foods are fortified or enriched with niacin, transforming them from poor sources of this nutrient to good ones.

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Fortified foods are supplemented with extra nutrients, while enriched foods have added nutrients that were lost during processing.

Many breakfast cereals and refined grain products like white bread and pasta are enriched or fortified with niacin to improve their nutrient content.

One study found that the average American gets more niacin from fortified and enriched products than natural food sources.

Summary: Many foods, especially cereals and refined grain products, contain additional niacin added during processing. These types of food supply more niacin in the average American diet than natural sources.

Summary

Niacin, or vitamin B3, is an essential nutrient you must consume through your diet as your body can’t synthesize or store it. Among other things, niacin aids your metabolism and nervous system.

Many foods are rich in niacin, especially animal products like meat, fish, and poultry.

Vegetarian sources include avocados, peanuts, whole grains, mushrooms, green peas, and potatoes.

Ready-to-eat breakfast cereals and refined grain products are typically fortified or enriched with niacin, making them one of the main niacin sources in the average American diet.

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