Vegetarian Diet Sources of Niacin

Top 10 Foods Highest in Vitamin B3 (Niacin)

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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 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.


  • Introduction
  • List of High Niacin Foods
  • Printable
  • Health Benefits of Niacin (Vitamin B3)
  • People at Risk of a Niacin (Vitamin B3) Deficiency
  • Other Vitamin B Foods
  • About the Data
  •  Nutrient Ranking Tool
  • Related
  • Feedback
  • References

Tuna Fillet

#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)

A roast chicken

#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)

A pork chop

#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)

A steak on a plate

#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)

Portobello Mushrooms

#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)

Brown Rice

#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)

Peanuts

#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)

Half an avocado

#8: Avocados

Niacin
per Avocado
Niacin
per 100g
Niacin
per 200 Calories
3.5mg
(22% DV)
1.7mg
(11% DV)
2.2mg
(14% DV)

Green Peas

#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)

Sweet Potatoes

#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 200 Foods High in Niacin (B3)

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Printable List of the Top 10 Foods Highest in Niacin (B3)


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

  • Top 10 Foods Highest in Thiamin (Vitamin B1)
  • Top 10 Foods Highest in Vitamin B2 (Riboflavin)
  • Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)
  • Top 10 Foods Highest in Vitamin B6
  • Top 10 Foods Highest in Vitamin B9 (Folate)

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.

  • 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.
  • Foods High in Vitamin B1 (Thamin)
  • Foods High in Vitamin B2 (Riboflavin)
  • Foods High in Choline
  • Foods High in Vitamin B5
  • Foods High in Vitamin B6
  • Foods High in Vitamin B9 (Folate)
  • Foods High in Vitamin B12

feedback

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. "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"
  3. Katzung, Bertram G. (2006). Basic and clinical pharmacology. New York: McGraw-Hill Medical Publishing Division. ISBN 0071451536.
  4. Greenbaum CJ, Kahn SE, Palmer JP. Nicotinamide's effects on glucose metabolism in subjects at risk for IDDM. Diabetes. 1996;45(11):1631-1634.
  5. 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.
  6. Hageman GJ, Stierum RH. Niacin, poly(ADP-ribose) polymerase-1 and genomic stability. Mutat Res. 2001;475(1-2):45-56.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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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Vegetarian Diet Sources of Niacin

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