18 Foods High in Niacin to Meet Your Daily Vitamin B3 Needs

You’ll want to be sure to get your niacin needs met each day, as it can help lower your cholesterol levels, help prevent diabetes, and has been shown to improve joint mobility. A niacin deficiency may include feeling fatigued for no reason, digestive trouble, and even depression. That’s why it’s important to include foods in your daily menu that will kick your Vitamin B3 levels up a notch or two. At the end of the day you want to make sure you’re getting as much as you need so you don’t have to rely on supplements.

18 Foods High in Niacin- to meet your daily Vitamin B3 needs.

chicken is rich in niacin

1. Chicken
The reason most Americans don’t have a problem getting enough niacin is that chicken is the most widely consumed meat, and contains plenty of niacin. A serving of chicken gets you roughly halfway to what you need for the day, which means if you have chicken at one meal and another meat source on this list for the other meal, you should be totally covered. Serving Size (100 grams), Niacin (7.8 milligrams), 172 calories.

2. Bacon
While bacon generally gets a bad rap for being so high in fat, calories, and cholesterol, it is also relatively high in niacin. As long as you keep your portion sizes in check you can enjoy bacon. Consider going with turkey bacon, as turkey also makes the list and will provide you with a nice dose of niacin as well, while reducing the bad stuff bacon is known for. Serving Size (100 grams), Niacin (11 milligrams), 476 calories.

3. Tuna
Good news if you already consume tuna on a regular basis, it’s high in niacin compared to many other foods. It’s also a good source of omega-3s as well as protein. There are concerns about the mercury content, so you may not want to rely on tuna for your daily niacin consumption, but it’s nice to have once in awhile. Serving Size (100 grams), Niacin (5.8milligrams), 184 calories.

4. Mushrooms
Pick your mushroom and chances are it will go a long way in helping with your niacin needs. The interesting thing about mushrooms is that each type brings its own benefits to the table. Some kinds, like portabella, are known for their texture and heartiness. Others, like shiitake, are getting press for their anti-cancer benefits. Serving Size (100 grams), Niacin (5 milligrams), 38 calories.

broccoli

5. Broccoli
Broccoli is a superstar food that can do pretty much anything. While it doesn’t contain whopping amounts of niacin, it will contribute to the cumulative total for the day, and provides so many other benefits that it’s almost silly not to eat it on a very regular basis. You’ll be getting extra protein, fiber, and a host of vitamins and minerals with each serving. Serving Size (100 grams), Niacin (0.64 milligrams), 34 calories.

6. Veal
Different cuts of veal will have different amounts of niacin in them, but rest assured knowing that whichever cut you pick it will be high in niacin. You may even end up with two thirds of your daily niacin recommendation met with one serving of veal. While it’s not likely to become a regular part of your menu, it will help out when you do eat it. Serving Size (100 grams), Niacin (9.42 milligrams), 172 calories.

7. Turkey
It’s nice that turkey is high in niacin because it’s readily available and is one of the most popular sandwich fillers in the country. Just be sure to go with roasted turkey breast so you avoid nitrates and added sodium that comes in deli meats. Turkey almost covers your daily requirement in one shot. Serving Size (100 grams), Niacin (11.75 milligrams), 104 calories.

8. Broccoli
Broccoli is a superstar food that can do pretty much anything. While it doesn’t contain whopping amounts of niacin, it will contribute to the cumulative total for the day, and provides so many other benefits that it’s almost silly not to eat it on a very regular basis. You’ll be getting extra protein, fiber, and a host of vitamins and minerals with each serving. Serving Size (100 grams), Niacin (0.64 milligrams), 34 calories.

9. Organ Meats
Organ meats might score you some grimaces from your family when you serve it up, but the nutritional content makes it hard to overlook them as a viable food source. They are off the charts in several vitamins and minerals, and niacin is one of them. No matter which organ you go with, or which animal, chances are it will top the niacin charts at over 10 milligrams per 100 gram serving. Serving Size (100 grams), Niacin (most are over 10 milligrams), calories vary.

asparagus

10. Asparagus
Asparagus is a great vegetable to include on your plate, and can play a part in the bigger niacin picture. It serves as the perfect supplement to other foods higher in niacin. Try serving it next to a main dish containing chicken or beef and it will help round out the nutritional profile and add a bit more niacin to the equation. It’s best not to rely on any one food for your vitamin needs, and eat a balanced diet to make sure you’re getting everything. Serving Size (100 grams), Niacin (1 milligram), 20 calories.

11. Peanuts
If you love peanuts then you won’t have any trouble getting your niacin needs met. They contain a great deal of niacin, giving you nearly a full day’s supply of it in a 100 gram serving. Peanut butter puts up the same numbers as long as you’re going with a brand that lists peanuts as the only ingredient. Serving Size (100 grams), Niacin (12 milligrams), 318 calories.

12. Coffee
Here’s one virtue of coffee, it contains all the niacin you’ll need for the day. Before you give the green light to your daily cup of java, consider that the low calorie count only refers to black coffee, and the caffeine it contains can be problematic for the body. It also has a dehydrating effect on the body. Serving Size (cup), Niacin (39.73 milligrams), 1 calorie.

13. Kidney Beans
Kidney beans are not the biggest source of niacin on our list, but they deserve honorable mention because they will help when adding up your niacin for the day. They are also very versatile, being able to stand in as a side dish, or be included in a main dish, or used in a chili or soup. Serving Size (100 grams), Niacin (2 milligrams), 127 calories.

14. Wild Game
If you shy away from wild game when you see it in the supermarket, you may want to be brave and give it a try. Depending on which animal you eat, it is going to provide plenty of nutrition, and be on par with the niacin content of conventional meats like chicken, beef, or pork. It’s also going to be free of antibiotics and chemicals that are used on today’s livestock. Serving Size (100 grams), Niacin (most are over 10 milligrams), calories vary.

tahini

15. Tahini
Tahini is another word for sesame butter, which is made from sesame seeds. Sesame seeds are a great source of protein and other important nutrients, including niacin. You’ll want to keep your portion sizes in check because tahini can up your calorie count quickly, putting you over your recommended caloric intake for the day. Serving Size (100 grams), Niacin (6.7 milligrams), 595 calories.

16. Pork
Pork comes in third on the rank of most consumed meats, behind chicken and beef, but its niacin ranks higher than both of those. It’s fine to include pork in your regular lineup of foods, having it a few times per week as part of a healthy diet works as long as you keep it to lean cuts to keep the fat down. Serving Size (100 grams), Niacin (15 milligrams), 179 calories.

17. Cereal
Today’s cereals are fortified with vitamins and minerals, and niacin is one of them. Many brands seem to have gone too far in their effort to ramp up the nutrition, since adult men and women only need about 15 milligrams per day, and there are lots of cereals that provide far more than that. Consider getting your niacin from more natural sources than these. Serving Size (100 grams), Niacin (30-58 milligrams), calories vary.

18. Bell Peppers
Bell peppers add plenty of color to your plate, and they clock in on the niacin scale, even if it is on the lower side. Many vegetables don’t contain a lot of niacin, but in this instance these rank high for a vegetable. This means that they serve to contribute to your overall niacin intake for the day, and since they go so well with so many dishes, it’s easy to incorporate them into your diet. Serving Size (100 grams), Niacin (1 milligram), 20 calories.

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14 Comments

  1. bruce blagrove says:

    the info about naicin ritch food was very informitive

  2. Diane says:

    This is a very helpful list of niacin rich foods. However, Broccoli is listed twice; at No. 5 and No. 8. That makes 17. What is the 18th?

    • Julio`Borges says:

      They still can keep the 18 listing if they remember about the eggs. Great source of Niacin.
      Julio Borges
      Rio de Janeiro – Brazil

  3. Darlene Dyment says:

    Broccoli is listed twice on #5 & #8 so guess that leave only 17 foods.

  4. C.J.Sastry says:

    How to take peanuts/ is problem I have, please clarify whether it is better to take soaked peanuts or fried or raw, for niacin suppliment.

  5. rebecca says:

    eggs are a good source of niacin, not listed, so replace one of the broccoli listings and you have 18

    • Julio`Borges says:

      Rebecca,
      It seems that no one at the desk read your post. As probably they did not read themselves.
      Your idea of replace one of the the broccoli if great. It really seems that the list is not complete with out the eggs.
      Julio Borges
      Rio de Janeiro – Brazil

  6. C Thompson says:

    I was told on another website to avoid Broccoli and Garlic (due to chronic pain issues), perhaps its the 2 together… I do eat way too much of it?????

  7. Lyd says:

    If you develop pains after eating garlic or broccoli then you might need to pay more attention to your intestinal/gut flora. You probably have an overgrowth of unfriendly bacteria which removal of the causal foods (like processed white flour products) and intake of more regular garlic among other natural remedies will improve.

  8. Jay says:

    I have heard that Niacin can help boost HGH levels by as much as 600%. As well as a number of other benefits. I wonder how much Niacin you would have to take to experience these benefits, or whether you could get enough through diet alone.

  9. Dr. Bill says:

    I don’t believe coffee’s diuretic effect, eliminating water in the bladder, is directly equivalent to a “dehydrating” effect, which is a cellular occurrence.

  10. alen says:

    Thank you very much

    Look at 5 and 8!

    Bye

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