Top 10 Foods Highest in Vitamin B3 (Niacin)

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, Vitamin B3, 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, 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. The current DV for Niacin (Vitamin B3) is 20mg. Below are the top 10 foods highest in vitamin B3 (Niacin) by common serving sizes, click here for high vitamin B3 (Niacin) foods by nutrient density, here for an extended list of vitamin B3 (Niacin) rich foods, and here for other foods high in vitamin B.

#1: Fish (Cooked Yellowfin Tuna)
Niacin in 100gPer 3oz (85g)Per ounce (28g)
22.1mg (110% DV)18.8mg (94% DV)6.3mg (31% DV)
Other Fish High in Niacin (%DV per 3oz cooked): Skipjack Tuna (80%), Mackerel and Bluefin Tuna (45%), Wild Salmon (43%), Swordfish (39%), Farmed Salmon and Halibut (34%). Click to see complete nutrition facts.


#2: Chicken & Turkey (Cooked Chicken Breast)
Niacin in 100gPer 3oz (85g)Per 1/2 Breast (86g)
14.8mg (74% DV)12.6mg (63% DV)12.7mg (64% DV)
Turkey is also High in Niacin: Roasted light meat contains (50% DV) per 3oz cooked. Click to see complete nutrition facts.


#3: Pork (Cooked Lean Chop)
Niacin in 100gPer 3oz (85g)Per chop (142g)
10.9mg (54% DV)9.2mg (46% DV)15.4mg (77% DV)
Other Pork Cuts High in Niacin (%DV per 3oz cooked): Lean mince (44%), and Sirloin (35%). Click to see complete nutrition facts.


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#4: Liver (Cooked Lamb Liver)
Niacin in 100gPer 3oz (85g)Per Liver (332g)
16.7mg (83% DV)14.2mg (71% DV)53.7mg (269% DV)
Other Livers High in Niacin (%DV per 3oz cooked): Beef (75%), Veal (61%), Chicken (57%), and Pork (36%). Click to see complete nutrition facts.


#5: Peanuts (Oil Roasted)
Niacin in 100g Per cup chopped (144g)Per ounce (28g)
13.8mg (69% DV)19.9mg (100% DV)3.9mg (19% DV)
Peanuts (botanically legumes) contain 168 calories per ounce. Click to see complete nutrition facts.


#6: Beef (Cooked Lean Rib)
Niacin in 100gPer 3oz (85g)Per pound (454g)
9.0mg (45% DV)7.6mg (39% DV)41.0mg (205% DV)
Other Beef Cuts High in Niacin (%DV per 3oz cooked): Lean Sirloin Steak (38%), Beef Fillet (37%), and Tenderloin (36%). Click to see complete nutrition facts.


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#7: Mushrooms (Grilled Portobello)
Niacin in 100gPer cup (121g)Per cup raw (86g)
6.3mg (31% DV)7.6mg (38% DV)3.9mg (19% DV)
Other Mushrooms High in Niacin (%DV per cup, sliced): Cooked White (35%), Oyster (Raw) (21%), Brown (Raw) (14%), and Chanterelle (Raw) (11%). Click to see complete nutrition facts.


#8: Green Peas (Fresh)
Niacin in 100gPer cup (145g)Per cup (160g)
2.1mg (10% DV)3.0mg (15% DV)3.2mg (16% DV)
A cup of cooked frozen peas contains (12% DV) and a cup of cooked canned peas contains (8% DV):. Click to see complete nutrition facts.


#9: Sunflower Seeds
Niacin in 100g Per cup (140g)Per ounce (28g)
8.3mg (42% DV)11.7mg (58% DV)2.3mg (12% DV)
Other Seeds High in Niacin (%DV per ounce): Chia Seeds (12%), Sesame (8%), Pumpkin & Squash (7%), and Sunflower (6%). Click to see complete nutrition facts.


#10: Avocado
Niacin in 100gPer cup cubed (150g)Per fruit (201g)
1.7mg (9% DV)2.6mg (13% DV)3.5mg (17% DV)
Half an average avocado provides 160 calories. Click to see complete nutrition facts.





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Click each heading for more info...

Top 10 High Vitamin B3 (Niacin) Foods by Nutrient Density (Vitamin B3 per Gram)
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Other Vitamin B3 (Niacin) Rich Foods
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▼ Health Benefits of Niacin (Vitamin B3)
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▼ People at Risk of a Niacin (Vitamin B3) Deficiency
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Other Vitamin B Foods
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▼ Comments
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▼ References
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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...