Foods high in Niacin (B3)
Niacin (vitamin B3) is a water-soluble B vitamin. Meat, fish and enriched grains are common sources.
The Daily Value is 16 mg. The list ranks generic foods by Niacin (B3) per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | Yeast extract spread Vegetables and Vegetable Products | 128 mg | 797% | 7.7 mg 1 tsp |
| 2 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals | 90.6 mg | 566% | 26.3 mg 1 serving (NLEA serving size = 0.75 cup) |
| 3 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder Beverages | 80 mg | 500% | 2 mg 1 portion, amount of dry mix to make 8 fl oz prepared |
| 4 | Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie Beverages | 80 mg | 500% | 1.6 mg 1 tsp |
| 5 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors Snacks | 45.2 mg | 283% | 19.9 mg 1 bar |
| 6 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar Snacks | 45.2 mg | 283% | 36.2 mg 1 bar |
| 7 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar Snacks | 45.2 mg | 283% | 24.9 mg 1 bar |
| 8 | Yeast Not included in a food category | 40.2 mg | 251% | 4.8 mg 1 tablespoon |
| 9 | Leavening agents, yeast, baker's, active dry Baked Products | 40.2 mg | 251% | 4.8 mg 1 tbsp |
| 10 | Cereal, O's, multigrain Ready-to-eat cereal, lower sugar (=<21.2g/100g) | 40.1 mg | 251% | 12 mg 1 cup |
| 11 | Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders | 38.5 mg | 241% | 5.4 mg 1 scoop |
| 12 | Nutritional powder mix (Slim Fast) Protein and nutritional powders | 38.5 mg | 241% | 10 mg 1 scoop |
| 13 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages | 38.5 mg | 240% | 10 mg 1 scoop |
| 14 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages | 38.4 mg | 240% | 10 mg 1 scoop |
| 15 | Nutritional powder mix, high protein (Slim Fast) Protein and nutritional powders | 38.4 mg | 240% | 10 mg 1 scoop |
| 16 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE Snacks | 37.1 mg | 232% | 17.8 mg 1 bar |
| 17 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR Snacks | 36.4 mg | 227% | 20 mg 1 bar |
| 18 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar Snacks | 36.4 mg | 227% | 20 mg 1 bar |
| 19 | Babyfood, cereal, oatmeal, with honey, dry Baby Foods | 36.3 mg | 227% | 0.87 mg 1 tbsp |
| 20 | Cereals ready-to-eat, rice, puffed, fortified Breakfast Cereals | 35.3 mg | 221% | 4.9 mg 1 cup |
| 21 | Cereals ready-to-eat, wheat, puffed, fortified Breakfast Cereals | 35.3 mg | 221% | 4.2 mg 1 cup |
| 22 | Rice bran, crude Cereal Grains and Pasta | 34 mg | 212% | 40.1 mg 1 cup |
| 23 | Formulated bar, POWER BAR, chocolate Snacks | 32.6 mg | 204% | 22.2 mg 1 bar |
| 24 | Nutrition bar (PowerBar) Nutrition bars | 32.6 mg | 204% | 22.2 mg 1 bar |
| 25 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS Breakfast Cereals | 32.3 mg | 202% | 10 mg 1 cup (1 NLEA serving) |
| 26 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron Baby Foods | 31.2 mg | 195% | 5.6 mg 4 tbsp |
| 27 | Cereals ready-to-eat, RALSTON CRISP RICE Breakfast Cereals | 29 mg | 181% | 9.6 mg 1.25 cup (1 NLEA serving) |
| 28 | Baby Toddler puffs, vegetable Baby food: snacks and sweets | 28.8 mg | 180% | 4.3 mg 1 cup |
| 29 | Baby Toddler puffs, fruit Baby food: snacks and sweets | 28.8 mg | 180% | 4.3 mg 1 cup |
| 30 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon Baby Foods | 28.8 mg | 180% | 2 mg 0 cup |
| 31 | Coffee, instant, not reconstituted Not included in a food category | 28.2 mg | 176% | 0.25 mg 1 teaspoon, dry |
| 32 | Beverages, coffee, instant, regular, powder Beverages | 28.2 mg | 176% | 0.28 mg 1 tsp |
| 33 | Beverages, coffee, instant, regular, half the caffeine Beverages | 28.2 mg | 176% | 0.28 mg 1 tsp |
| 34 | Coffee, instant, decaffeinated, not reconstituted Not included in a food category | 28.1 mg | 176% | 0.25 mg 1 teaspoon, dry |
| 35 | Beverages, coffee, instant, decaffeinated, powder Beverages | 28.1 mg | 175% | 0.51 mg 1 tsp rounded |
| 36 | Incaparina, dry mix (corn and soy flours), unprepared Breakfast Cereals | 27 mg | 169% | 2.4 mg 1 tbsp |
| 37 | Peanut flour, defatted Legumes and Legume Products | 27 mg | 169% | 7.7 mg 1 oz |
| 38 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Breakfast Cereals | 26.5 mg | 166% | 7.2 mg 0.75 cup |
| 39 | Chocolate beverage powder, light, dry mix, not reconstituted Not included in a food category | 25.6 mg | 160% | 2.6 mg 1 tablespoon |
| 40 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products | 25.6 mg | 160% | 1.4 mg 1 tbsp |
| 41 | Beverages, chocolate powder, no sugar added Beverages | 25.6 mg | 160% | 2.8 mg 2 tbsp |
| 42 | Nutritional powder mix, sugar free (Carnation Instant Breakfast) Protein and nutritional powders | 25.6 mg | 160% | 1.4 mg 1 tablespoon |
| 43 | Babyfood, cereal, rice with pears and apple, dry, instant fortified Baby Foods | 25.2 mg | 158% | 3.8 mg 1 serving |
| 44 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Breakfast Cereals | 25.2 mg | 157% | 6.8 mg 0.75 cup (1 NLEA serving) |
| 45 | Nutrition bar (Snickers Marathon Protein Bar) Nutrition bars | 25 mg | 156% | 20 mg 1 bar |
| 46 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush Snacks | 25 mg | 156% | 20 mg 1 bar |
| 47 | Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders | 25 mg | 156% | 3.1 mg 1 scoop |
| 48 | Beverages, nutritional shake mix, high protein, powder Beverages | 25 mg | 156% | 2.5 mg 1 tbsp |
| 49 | Nutritional powder mix, high protein, NFS Protein and nutritional powders | 25 mg | 156% | 10.5 mg 1 packet D.E.L.T.A |
| 50 | Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta | 24.6 mg | 154% | 11.1 mg Reference amount (RACC) |
| 51 | Cereals ready-to-eat, RALSTON Crispy Hexagons Breakfast Cereals | 24.1 mg | 151% | 7 mg 1 cup (1 NLEA serving) |
| 52 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal Breakfast Cereals | 24 mg | 150% | 7.7 mg 1 cup (1 NLEA serving) |
| 53 | Babyfood, cereal, high protein, with apple and orange, dry Baby Foods | 23.8 mg | 149% | 0.57 mg 1 tbsp |
| 54 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals | 23.5 mg | 147% | 7.1 mg 0.75 cup (1 NLEA serving) |
| 55 | Babyfood, cereal, rice, with bananas, dry Baby Foods | 23.3 mg | 146% | 0.58 mg 1 tbsp |
| 56 | Babyfood, cereal, rice, dry fortified Baby Foods | 23 mg | 144% | 0.58 mg 1 tbsp |
| 57 | Baby Toddler snack, NFS Baby food: snacks and sweets | 23 mg | 144% | 0.23 mg 1 piece |
| 58 | Baby Toddler cereal, rice, dry Baby food: cereals | 23 mg | 144% | 0.87 mg 1 tablespoon |
| 59 | Fish, tuna, cooked Fish | 22.9 mg | 143% | 4.6 mg 1 oz yields |
| 60 | Salmon, red (sockeye), filets with skin, smoked (Alaska Native) American Indian/Alaska Native Foods | 22.8 mg | 142% | 24.6 mg 1 filet |
| 61 | Fish, tuna, yellowfin, fresh, cooked, dry heat Finfish and Shellfish Products | 22.1 mg | 138% | 18.8 mg 3 oz |
| 62 | Meat extender Legumes and Legume Products | 22 mg | 138% | 6.2 mg 1 oz |
| 63 | Baby Toddler cereal, rice with fruit, dry Baby food: cereals | 22 mg | 138% | 0.84 mg 1 tablespoon |
| 64 | Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals | 21.8 mg | 136% | 6.5 mg 1 cup (NLEA serving) |
| 65 | Cereals ready-to-eat, QUAKER, Christmas Crunch Breakfast Cereals | 21.7 mg | 136% | 5.7 mg 0.75 cup (1 NLEA serving) |
| 66 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods | 21.7 mg | 136% | 3.5 mg 0 cup |
| 67 | Beverages, coffee, instant, with chicory Beverages | 21.7 mg | 135% | 0.39 mg 1 tsp, rounded |
| 68 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH Breakfast Cereals | 21.5 mg | 134% | 5.8 mg 0.75 cup (1 NLEA serving) |
| 69 | Babyfood, cereal, oatmeal, dry fortified Baby Foods | 21.3 mg | 133% | 0.68 mg 1 tbsp |
| 70 | Baby Toddler cereal, oatmeal, dry Baby food: cereals | 21.3 mg | 133% | 0.81 mg 1 tablespoon |
| 71 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut Snacks | 21.2 mg | 133% | 11.7 mg 1 bar |
| 72 | Nutrition bar (Slim Fast Original Meal Bar) Nutrition bars | 21.2 mg | 133% | 11.9 mg 1 bar |
| 73 | Nutrition bar (South Beach Living Meal Bar) Nutrition bars | 21.2 mg | 133% | 10.6 mg 1 bar |
| 74 | Cereals ready-to-eat, RALSTON Corn Flakes Breakfast Cereals | 21 mg | 131% | 5.9 mg 1 cup (1 NLEA serving) |
| 75 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES Breakfast Cereals | 20.8 mg | 130% | 5.4 mg 0.75 cup (1 NLEA serving) |
| 76 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals | 20.6 mg | 129% | 3.3 mg 0.25 cup (1 NLEA serving) |
| 77 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch Breakfast Cereals | 20.6 mg | 129% | 5.3 mg 0.75 cup (1 NLEA serving) |
| 78 | Babyfood, cereal, mixed, with bananas, dry Baby Foods | 20.6 mg | 129% | 0.51 mg 1 tbsp |
| 79 | Baby Toddler cereal, oatmeal with fruit, dry Baby food: cereals | 20.4 mg | 127% | 0.78 mg 1 tablespoon |
| 80 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Breakfast Cereals | 20.4 mg | 127% | 5.5 mg 0.75 cup (1 NLEA serving) |
| 81 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Breakfast Cereals | 20.4 mg | 127% | 5.5 mg 1 cup (1 NLEA serving) |
| 82 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH Breakfast Cereals | 20.4 mg | 127% | 5.5 mg 0.75 cup (1 NLEA serving) |
| 83 | Cereals, MALT-O-MEAL, chocolate, dry Breakfast Cereals | 20.3 mg | 127% | 7.1 mg 3 tbsp (1 NLEA serving) |
| 84 | Nutrition bar (Zone Perfect Classic Crunch) Nutrition bars | 20 mg | 125% | 4 mg 1 snack size bar |
| 85 | Babyfood, rice and apples, dry Baby Foods | 20 mg | 125% | 0.5 mg 1 tbsp |
| 86 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors Snacks | 20 mg | 125% | 10 mg 1 bar |
| 87 | Baobab powder Fruits and Fruit Juices | 20 mg | 125% | n/a |
| 88 | Fish, anchovy, european, canned in oil, drained solids Finfish and Shellfish Products | 19.9 mg | 124% | 5.6 mg 1 oz, boneless |
| 89 | Fish, anchovy Fish | 19.9 mg | 124% | 0.8 mg 1 anchovy |
| 90 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry Breakfast Cereals | 19.8 mg | 124% | 6.9 mg 3 tbsp (1 NLEA serving) |
| 91 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals | 19.6 mg | 123% | 5.9 mg 0.75 cup (1 NLEA serving) |
| 92 | Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar) Cereal bars | 19.3 mg | 121% | 7.1 mg 1 Nutri-Grain Bar |
| 93 | Cereal or granola bar (Kellogg's Nutri-Grain Yogurt Bar) Cereal bars | 19.3 mg | 121% | 7.1 mg 1 Nutri-Grain Bar |
| 94 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit Snacks | 19.3 mg | 120% | 7.1 mg 1 bar |
| 95 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals | 19 mg | 119% | 5.7 mg 0.75 cup (1 NLEA serving) |
| 96 | Fish, tuna, skipjack, fresh, cooked, dry heat Finfish and Shellfish Products | 18.8 mg | 117% | 15.9 mg 3 oz |
| 97 | Cereals ready-to-eat, POST, FRUITY PEBBLES Breakfast Cereals | 18.5 mg | 116% | 5 mg 0.75 cup (1 NLEA serving) |
| 98 | Cereals ready-to-eat, POST, GOLDEN CRISP Breakfast Cereals | 18.5 mg | 116% | 5 mg 0.75 cup (1 NLEA serving) |
| 99 | Fish, tuna, raw Fish | 18.5 mg | 116% | 25 mg 1 cup |
| 100 | Fish, tuna, fresh, yellowfin, raw Finfish and Shellfish Products | 18.5 mg | 115% | 5.2 mg 1 oz, boneless |
General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.