basalfit
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Foods high in Niacin (B3)

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much niacin (b3) they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 16 mg.

Foods high in Niacin (B3)
FoodTypical portionIn that portionPer 100 kcal
Yeast extract spread1 tsp (6 g)7.65 mg (48% DV)68.9 mg
Mushroom, maitake100 g6.76 mg (42% DV)21.8 mg
Mushrooms, portabella, grilled1 cup, sliced (121 g)7.57 mg (47% DV)21.6 mg
Mushrooms, portabella, exposed to ultraviolet light, grilled1 cup, sliced (121 g)7.57 mg (47% DV)21.6 mg
Mushrooms, maitake, raw1 cup, diced (70 g)4.61 mg (29% DV)21.2 mg
Fish, tuna, yellowfin, fresh, cooked, dry heat100 g22.1 mg (138% DV)17 mg
Fish, tuna, fresh, yellowfin, raw1 cubic inch, boneless (16 g)2.96 mg (18% DV)16.9 mg
Fish, tuna, fresh, skipjack, raw½ fillet (198 g)30.5 mg (191% DV)15 mg
Fish, tuna, skipjack, fresh, cooked, dry heat½ fillet (154 g)28.9 mg (181% DV)14.2 mg
Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)1 cup, solid or chunks (154 g)15.6 mg (98% DV)11.8 mg
Fruit juice smoothie, NAKED JUICE, BLUE MACHINE8 fl oz (240 g)20 mg (125% DV)11.7 mg
Lamb, variety meats and by-products, liver, raw100 g16.1 mg (101% DV)11.6 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g15.4 mg (96% DV)11.6 mg
Pork, fresh, variety meats and by-products, liver, raw100 g15.3 mg (96% DV)11.4 mg
Rice bran, crude1 cup (118 g)40.1 mg (251% DV)10.8 mg
Ruffed Grouse, breast meat, skinless, raw1 breast (219 g)25.4 mg (159% DV)10.4 mg
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw100 g7.94 mg (50% DV)10.3 mg
Lamb, New Zealand, imported, liver, raw100 g13.7 mg (86% DV)10.1 mg
Lamb, New Zealand, imported, kidney, raw100 g8.43 mg (53% DV)10 mg
Beef, variety meats and by-products, liver, cooked, pan-fried1 slice (81 g)14.2 mg (88% DV)9.99 mg
Turkey from whole, light meat, meat only, with added solution, raw100 g9.92 mg (62% DV)9.83 mg
Beef, variety meats and by-products, liver, raw100 g13.2 mg (82% DV)9.76 mg
Turkey, wing, from whole bird, meat only, with added solution, raw100 g9.92 mg (62% DV)9.73 mg
Turkey, breast, from whole bird, meat only, with added solution, raw100 g9.92 mg (62% DV)9.73 mg
Chicken, roasting, light meat, meat only, raw1 unit, (yield from 1 lb ready-to-cook chicken) (99 g)10.1 mg (63% DV)9.37 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled100 g13.8 mg (86% DV)9.2 mg
Veal, leg (top round), separable lean only, raw100 g9.56 mg (60% DV)8.94 mg
Sandwich spread, meatless1 tbsp (15 g)1.95 mg (12% DV)8.72 mg
Veal, leg, top round, cap off, cutlet, boneless, raw1 serving (113 g)10.5 mg (66% DV)8.67 mg
Peanut flour, defatted1 cup (60 g)16.2 mg (101% DV)8.26 mg
Pork, fresh, variety meats and by-products, kidneys, raw1 kidney (233 g)19.1 mg (120% DV)8.21 mg
Baobab powder100 g20 mg (125% DV)7.99 mg
Pork, Shoulder breast, boneless, separable lean and fat, raw100 g9.6 mg (60% DV)7.56 mg
Soymilk (All flavors), enhanced1 cup (243 g)8 mg (50% DV)7.32 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)5.12 mg (32% DV)7.15 mg
Meat extender1 cup (88 g)19.4 mg (121% DV)7.08 mg
Canadian bacon, cooked, pan-fried1 slice (14 g)1.38 mg (9% DV)6.84 mg
Sorghum bran, white, unenriched, dry, raw100 g24.6 mg (154% DV)6.76 mg
Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, raw1 chop (146 g)11.4 mg (71% DV)6.68 mg
Soy sauce made from soy (tamari)1 tbsp (18 g)0.71 mg (4% DV)6.58 mg
Wheat bran, crude1 cup (58 g)7.88 mg (49% DV)6.29 mg
Naranjilla (lulo) pulp, frozen, unsweetened1 cup, thawed (120 g)1.74 mg (11% DV)5.8 mg
Seeds, sisymbrium sp. seeds, whole, dried1 cup (74 g)12.5 mg (78% DV)5.29 mg
Groundcherries, (cape-gooseberries or poha), raw1 cup (140 g)3.92 mg (25% DV)5.28 mg
Cheese, American, nonfat or fat free1 serving (19 g)1.06 mg (7% DV)4.41 mg
Beverage, instant breakfast powder, chocolate, not reconstituted1 envelope (37 g)5.27 mg (33% DV)4.03 mg
Seeds, sesame flour, low-fat100 g12.5 mg (78% DV)3.76 mg
Passion-fruit juice, yellow, raw1 cup (247 g)5.53 mg (35% DV)3.73 mg
Seeds, breadfruit seeds, roasted100 g7.4 mg (46% DV)3.58 mg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)7 mg (44% DV)3.54 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.