Foods highest in vitamin B3 (niacin)
Niacin takes part in hundreds of reactions that release energy from food. Meat, fish, peanuts and enriched grains are good sources.
The food highest in vitamin B3 (niacin) on Micela is Peanut: 14.4 mg per 100 g.
FDA Daily Value: 16 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin B3 (niacin) per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🥜 Peanut | 14.4 mg | 90 % | 4.1 mg (1 oz) |
| 2 | 🍗 Chicken | 13.7 mg | 86 % | 11.8 mg (½ breast, skinless) |
| 3 | 🥓 Bacon | 10.6 mg | 66 % | 0.86 mg (1 slice, cooked) |
| 4 | 🐠 Tuna | 10.1 mg | 63 % | 16.7 mg (1 can, drained) |
| 5 | 🦃 Roast turkey | 9.6 mg | 60 % | 13.4 mg (1 serving) |
| 6 | 🦃 Turkey | 9.5 mg | 59 % | 8.1 mg (3 oz) |
| 7 | 🐟 Salmon | 8 mg | 50 % | 6.8 mg (3 oz) |
| 8 | 🥩 Beef | 7.3 mg | 45 % | 6.2 mg (3 oz) |
| 9 | 🥩 Breaded steak (milanesa) | 7.1 mg | 44 % | 11.5 mg (1 milanesa) |
| 10 | 🌻 Sunflower | 7 mg | 44 % | 2 mg (1 oz) |
| 11 | 🐑 Lamb | 6.7 mg | 42 % | 5.7 mg (3 oz) |
| 12 | 🫔 Tamale | 5.7 mg | 36 % | 7.2 mg (1 tamale) |
| 13 | 🐖 Pork | 5.6 mg | 35 % | 5 mg (1 chop) |
| 14 | 🍚 Chicken and rice | 5.6 mg | 35 % | 15.7 mg (1 plate (2 cups)) |
| 15 | 🍘 Rice cracker | 5.5 mg | 35 % | — |
| 16 | 🥨 Pretzel | 5.3 mg | 33 % | 3.2 mg (10 twists) |
| 17 | 🌾 Wheat | 5 mg | 31 % | 5.9 mg (1 cup of flour) |
| 18 | 🥖 Baguette | 4.8 mg | 30 % | 1.4 mg (1 oz) |
| 19 | 🍞 Bread | 4.8 mg | 30 % | 1.4 mg (1 slice) |
| 20 | 🥟 Empanada | 4.7 mg | 29 % | 4.2 mg (1 empanada) |
Per serving: the 10 that give the most vitamin B3 (niacin) in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🐠 Tuna | 1 can, drained (165 g) | 16.7 mg |
| 2 | 🍚 Chicken and rice | 1 plate (2 cups) (282 g) | 15.7 mg |
| 3 | 🍛 Curry | 1 plate with rice (382 g) | 15.4 mg |
| 4 | 🦃 Roast turkey | 1 serving (140 g) | 13.4 mg |
| 5 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 11.9 mg |
| 6 | 🍗 Chicken | ½ breast, skinless (86 g) | 11.8 mg |
| 7 | 🥩 Breaded steak (milanesa) | 1 milanesa (162 g) | 11.5 mg |
| 8 | 🥙 Shawarma | 1 shawarma (222 g) | 8.6 mg |
| 9 | 🥘 Paella | 1 plate (353 g) | 8.5 mg |
| 10 | 🦃 Turkey | 3 oz (85 g) | 8.1 mg |
Highest in vitamin B3 (niacin) in each family
- 🍎 Fruits: Avocado, 1.7 mg per 100 g
- 🥦 Vegetables: Mushroom, 3.6 mg per 100 g
- 🌾 Grains, breads & pasta: Rice cracker, 5.5 mg per 100 g
- 🫘 Legumes: Pea, 2.1 mg per 100 g
- 🥩 Meat & eggs: Chicken, 13.7 mg per 100 g
- 🐟 Fish & seafood: Tuna, 10.1 mg per 100 g
- 🧀 Dairy: Dulce de leche, 0.21 mg per 100 g
- 🥜 Nuts, seeds & oils: Peanut, 14.4 mg per 100 g
- 🌶️ Spices & herbs: Chili, 1.3 mg per 100 g
- ☕ Drinks: Beer, 0.51 mg per 100 g
- 🍰 Sweets & desserts: Cookie, 2.7 mg per 100 g
- 🍽️ World dishes: Roast turkey, 9.6 mg per 100 g
Ranking among the 179 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin B3 (niacin)?
Among 179 common foods, peanut: 14.4 mg per 100 g, followed by chicken (13.7 mg) and bacon (10.6 mg).
Which food gives the most vitamin B3 (niacin) per serving?
Tuna: 16.7 mg in 1 can, drained (165 g).
How much vitamin B3 (niacin) do you need per day?
The FDA Daily Value is 16 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)