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.
Health Benefits of Niacin (Vitamin B3)
People at Risk of a Niacin (Vitamin B3) Deficiency
Top 10 foods highest in niacin
List of High Niacin Foods
#1: Tuna (Yellowfin)
Niacin | Niacin | Niacin |
37.5mg | 22.1mg | 34mg |
Nutrition Facts for Cooked Yellowfin Tuna.(Source)
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
#2: Lean Chicken Breast
Niacin | Niacin | Niacin |
16.1mg | 9.5mg | 12mg |
Nutrition Facts for Lean Chicken Breast (Cooked).(Source)
More Poultry High in Niacin
-133% DV in 6oz of ground turkey
-50% DV in a chicken thigh
-35% DV in a chicken drumstick
#3: Lean Pork Chops
Niacin | Niacin | Niacin |
13.6mg | 8mg | 8.2mg |
Nutrition Facts for Pork Chops (Lean).(Source)
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
#4: Beef (Skirt Steak)
Niacin | Niacin | Niacin |
9.5mg | 5.6mg | 4.2mg |
Nutrition Facts for Skirt Steak.(Source)
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
#5: Portabella Mushrooms
Niacin | Niacin | Niacin |
7.6mg | 6.3mg | 43.1mg |
Nutrition Facts for Portobellos (Exposed To Sunlight Or Uv).(Source)
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
#6: Brown Rice
Niacin | Niacin | Niacin |
5.2mg | 2.6mg | 4.2mg |
Nutrition Facts for Brown Rice.(Source)
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 tblsp of rice bran
-13% DV in 1 cup of wild rice
-11% DV in 1 cup of cornmeal (grits)
#7: Peanuts (Dry Roasted)
Niacin | Niacin | Niacin |
4.1mg | 14.4mg | 4.9mg |
Nutrition Facts for Dry Roasted Peanuts.(Source)
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
*We are aware that peanuts are actually legumes, however they are nuts in the culinary sense.
#8: Avocados
Niacin | Niacin | Niacin |
3.5mg | 1.7mg | 2.2mg |
Nutrition Facts for Avocados.(Source)
More Fruits High in Niacin
-11% DV in 1 cup of guavas
-10% DV in 1 cup of necatrines
-8% DV in 1 cup of melons
#9: Green Peas
Niacin | Niacin | Niacin |
3.2mg | 2mg | 4.8mg |
Nutrition Facts for Cooked Green Peas.(Source)
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
#10: Sweet Potatoes
Niacin | Niacin | Niacin |
2.4mg | 1mg | 1.9mg |
Nutrition Facts for Mashed Sweet Potatoes.(Source)
Written by Daisy Whitbread MScN
Data Sources and References
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