Nutrition Guide: Vitamin B3 (Niacin)
Whole foods with the highest amounts of vitamin B3…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B3 Niacin: 25.03
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B3 Niacin: 15.55
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B3 Niacin: 13.32
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B3 Niacin: 9.02
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B3 Niacin: 8.05
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B3 Niacin: 7.6
Peanuts
Amount: .25 cup (36.5 g)
Vit B3 Niacin: 4.4
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B3 Niacin: 3.41
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B3 Niacin: 3.04
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B3 Niacin: 2.98
Sweet Potato
Amount: 1 cup (200 g)
Vit B3 Niacin: 2.97
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B3 Niacin: 2.92
Barley
Amount: .33 cup dry (61.3 g)
Vit B3 Niacin: 2.82
Green Peas
Amount: 1 cup (138 g)
Vit B3 Niacin: 2.8
Avocados
Amount: 1 cup, sliced (146g)
Vit B3 Niacin: 2.61
Potatoes
Amount: 1 cup baked (173 g)
Vit B3 Niacin: 2.44
Tempeh
Amount: 4 oz (113 g)
Vit B3 Niacin: 2.42
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B3 Niacin: 2.38
Millet
Amount: 1 cup cooked (174 g)
Vit B3 Niacin: 2.31
Lentils
Amount: 1 cup cooked (198 g)
Vit B3 Niacin: 2.1
Asparagus
Amount: 1 cup (180g)
Vit B3 Niacin: 1.95
Oats
Amount: .25 cup uncooked (39 g)
Vit B3 Niacin: 1.9
Split Peas
Amount: 1 cup cooked (196 g)
Vit B3 Niacin: 1.74
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B3 Niacin: 1.63
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B3 Niacin: 1.61
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B3 Niacin: 1.58
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B3 Niacin: 1.3
Scallops
Amount: 4 oz (113 g) steamed
Vit B3 Niacin: 1.22
Carrots
Amount: 1 cup (122 g)
Vit B3 Niacin: 1.2
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B3 Niacin: 1.18
Cantaloupe
Amount: 1 cup (160 g)
Vit B3 Niacin: 1.17
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B3 Niacin: 1.09
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B3 Niacin: 1.09
Tomatoes
Amount: 1 cup (180 g)
Vit B3 Niacin: 1.07
Kidney Beans
Amount: 1 cup (177 g)
Vit B3 Niacin: 1.02
Mangos
Amount: 1 cup (165 g)
Vit B3 Niacin: 1
Cauliflower
Amount: 1 cup (124 g)
Vit B3 Niacin: 1
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B3 Niacin: 1
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B3 Niacin: 1
Papaya
Amount: 1 medium (276 g)
Vit B3 Niacin: 0.99
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B3 Niacin: 0.95
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B3 Niacin: 0.92
Bell Peppers
Amount: 1 cup (92 g)
Vit B3 Niacin: 0.9
Spinach
Amount: 1 cup (30g)
Vit B3 Niacin: 0.88
Black Beans
Amount: 1 cup cooked
Vit B3 Niacin: 0.87
Broccoli
Amount: 1 cup (156 g)
Vit B3 Niacin: 0.86
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B3 Niacin: 0.86
Pineapple
Amount: 1 cup (165 g)
Vit B3 Niacin: 0.82
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B3 Niacin: 0.79
Bananas
Amount: 1 medium (118 g)
Vit B3 Niacin: 0.78
Almonds
Amount: .25 cup (23 g)
Vit B3 Niacin: 0.78
Green Beans
Amount: 1 cup (125 g)
Vit B3 Niacin: 0.77
Quinoa
Amount: 1 cup cooked
Vit B3 Niacin: 0.76
Raspberries
Amount: 1 cup fresh (123 g)
Vit B3 Niacin: 0.74
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B3 Niacin: 0.73
Soybeans
Amount: 1 cup cooked (172 g)
Vit B3 Niacin: 0.69
Kale
Amount: 1 cup (130 g)
Vit B3 Niacin: 0.65
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B3 Niacin: 0.63
Blueberries
Amount: 1 cup (148 g)
Vit B3 Niacin: 0.62
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B3 Niacin: 0.61
Eggplant
Amount: 1 cup cooked (99 g)
Vit B3 Niacin: 0.59
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B3 Niacin: 0.59
Cabbage
Amount: 1 cup (150 g)
Vit B3 Niacin: 0.57
Strawberries
Amount: 1 cup (144 g)
Vit B3 Niacin: 0.56
Beets
Amount: 1 cup (170g)
Vit B3 Niacin: 0.56
Fennel
Amount: 1 cup raw (87 g)
Vit B3 Niacin: 0.56
Pinto Beans
Amount: 1 cup (171 g)
Vit B3 Niacin: 0.54
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B3 Niacin: 0.46
Tofu
Amount: 4 oz (113 g)
Vit B3 Niacin: 0.43
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B3 Niacin: 0.43
Cashews
Amount: .25 cup (40 g)
Vit B3 Niacin: 0.42
Parsley
Amount: .5 cup (30.4 g)
Vit B3 Niacin: 0.4
Oranges
Amount: 1 medium (131 g)
Vit B3 Niacin: 0.37
Onions
Amount: 1 cup cooked (210 g)
Vit B3 Niacin: 0.35
Walnuts
Amount: .25 cup (30 g)
Vit B3 Niacin: 0.34
Celery
Amount: 1 cup raw (101 g)
Vit B3 Niacin: 0.32
Grapefruit
Amount: .5 medium (128 g)
Vit B3 Niacin: 0.32
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B3 Niacin: 0.29
Pears
Amount: 1 medium (178 g)
Vit B3 Niacin: 0.29
Grapes
Amount: 1 cup (151 g)
Vit B3 Niacin: 0.28
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B3 Niacin: 0.28
Watermelon
Amount: 1 cup (152 g)
Vit B3 Niacin: 0.27
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B3 Niacin: 0.24
Apricots
Amount: 1 whole (35 g)
Vit B3 Niacin: 0.21
Leeks
Amount: 1 cup cooked (104 g)
Vit B3 Niacin: 0.21
Figs
Amount: 1 medium fresh (50 g)
Vit B3 Niacin: 0.2
Basil
Amount: .5 cup (21 g)
Vit B3 Niacin: 0.19
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B3 Niacin: 0.18
Apple
Amount: 1 Medium (182 g)
Vit B3 Niacin: 0.17
Miso
Amount: 1 tbs (17 g)
Vit B3 Niacin: 0.16
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B3 Niacin: 0.11
Cranberries
Amount: 1 cup fresh (100 g)
Vit B3 Niacin: 0.1
Cucumber
Amount: 1 cup raw (104 g)
Vit B3 Niacin: 0.1
Cilantro
Amount: .5 cup (8 g)
Vit B3 Niacin: 0.09
Lemons & Limes
Amount: .25 cup (61 g)
Vit B3 Niacin: 0.06
Olives, Black
Amount: 1 cup (134 g)
Vit B3 Niacin: 0.05
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B3 Niacin: 0.03
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B3 Niacin: 0.02
Arugula
Amount: .5 cup (10 g)
Vit B3 Niacin: 0
Edamame
Amount: 1 cup (155 g)
Vit B3 Niacin:
Chia Seeds
Amount: 2 tbs (28 g)
Vit B3 Niacin: