All nutrients

Vitamin B3 (niacin)

Niacin. It contributes to normal energy-yielding metabolism, to the normal function of the nervous system, and to the reduction of tiredness and fatigue. Found in meat, fish, peanuts and whole grains.

Adult daily reference intake: 16 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin B3 (niacin)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous128 foods measured

  1. 1Royal jelly105 mg656%
  2. 2Baker's yeast, dehydrated40.2 mg251%
  3. 3Rice bran34 mg213%
  4. 4Nutritional yeast18.5 mg116%
  5. 5Spirulina, (spirulina sp.), dried12.8 mg80%
  6. 6Parsley, dried10.2 mg64%
  7. 7Paprika10.1 mg63%
  8. 8Baker's yeast, compressed9.9 mg62%

meat, egg and fish613 foods measured

  1. 1Liver, poultry, cooked32.6 mg204%
  2. 2Albacore, raw19.4 mg121%
  3. 3Liver, calf, cooked18.8 mg118%
  4. 4Liver, lamb, cooked18.5 mg116%
  5. 5Liver, young cow, cooked18 mg113%
  6. 6Liver, lamb, raw18 mg113%
  7. 7Liver, calf, raw17.1 mg107%
  8. 8Tuna, roasted/baked16.4 mg102%

beverages125 foods measured

  1. 1Decaffeinated coffee, powder, instant28.1 mg176%
  2. 2Coffee, powder, instant25.1 mg157%
  3. 3Mix of chicory and coffee, powder, instant21.7 mg136%
  4. 4Malted cocoa or chocolate powder for beverage, with sugar16.8 mg105%
  5. 5Coffee, ground15 mg94%
  6. 6Chicory, powder, instant10.1 mg63%
  7. 7Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements8.61 mg54%
  8. 8Energy drink, without sugar and with artificial sweetener(s)8.2 mg51%

sugar and confectionery139 foods measured

  1. 1Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements19.5 mg122%
  2. 2Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements17.2 mg108%
  3. 3Breakfast cereals, diet, plain, not fortified16 mg100%
  4. 4Breakfast cereals, diet, with chocolate, fortified with vitamins and chemical elements15.2 mg95%
  5. 5Breakfast cereals, diet, with dried fruits, fortified with vitamins and chemical elements15.2 mg95%
  6. 6Breakfast cereals, corn flakes, plain, fortified with vitamins and chemical elements15 mg94%
  7. 7Breakfast cereals, chocolate puffed/popped wheat grain, fortified with vitamins and chemical elements15 mg94%
  8. 8Breakfast cereals, puffed/popped rice, fortified with vitamins and chemical elements14.9 mg93%

fruits, vegetables, legumes and nuts431 foods measured

  1. 1Potato, crisps, plain or flavoured19.4 mg121%
  2. 2Peanut, grilled, non-salted14.4 mg90%
  3. 3Shiitake mushroom, dried14.1 mg88%
  4. 4Peanut butter or peanut paste14.1 mg88%
  5. 5Peanut, grilled, salted12.4 mg78%
  6. 6Peanut10.6 mg66%
  7. 7Tomato, dried9.05 mg57%
  8. 8Seeds, chia, dried8.83 mg55%

milk and milk products159 foods measured

  1. 1Camembert cheese, from cow's milk, from raw milk10.9 mg68%
  2. 2Mousse, chocolate, plant-based, prepacked5.23 mg33%
  3. 3Tomme cheese, from mountain or Savoy3.23 mg20%
  4. 4Gorgonzola cheese, from cow's milk2.93 mg18%
  5. 5Cheese, dry, from goat's milk2.4 mg15%
  6. 6French toast2.18 mg14%
  7. 7Milk, 1,2% fat, multi-vitamin fortified, UHT2.12 mg13%
  8. 8Camembert cheese, from cow's milk1.8 mg11%

cereal products92 foods measured

  1. 1Crispbread, extruded and grilled9.82 mg61%
  2. 2Rusk, unsalted8.5 mg53%
  3. 3Wheat, whole, pre-cooked, raw8.4 mg53%
  4. 4Buckwheat, whole, raw7.02 mg44%
  5. 5Spelt, raw6.84 mg43%
  6. 6Khorasan wheat6.38 mg40%
  7. 7Durum wheat, whole, raw6.17 mg39%
  8. 8Wheat bulgur, raw5.11 mg32%

Other24 foods measured

  1. 1Barley flour5.98 mg37%
  2. 2Buckwheat flour4.75 mg30%
  3. 3Rye flour, type 1704.27 mg27%
  4. 4Maize/corn flour4.18 mg26%
  5. 5Phyllo or filo dough, raw4.07 mg25%
  6. 6Wheat flour, type 1503.48 mg22%
  7. 7Soya flour3.16 mg20%
  8. 8Chick pea flour1.76 mg11%

ice cream and sorbet13 foods measured

  1. 1Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type1.37 mg9%
  2. 2Ice cream, cone, mini0.84 mg5%
  3. 3Ice cream, chocolate coated0.82 mg5%
  4. 4Peach melba (with vanilla ice cream and raspberry sauce)0.51 mg3%
  5. 5Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)0.32 mg2%
  6. 6Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.31 mg2%
  7. 7Iced nougat0.25 mg2%
  8. 8Ice cream, cone (normal size)0.21 mg1%

fats and oils11 foods measured

  1. 1Pork fat, raw0.99 mg6%
  2. 2Solid vegetable fat (margarine type), for frying0.42 mg3%
  3. 3Butter, 82% fat, unsalted0.071 mg<1%
  4. 4Butter, 80% fat, lightly salted0.071 mg<1%
  5. 5Butter, unknown fat content , unsalted (average)0.07 mg<1%
  6. 6Butter, unknown fat content , half-salted (average)0.068 mg<1%
  7. 7Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted0.025 mg<1%
  8. 8Fat spreadfat content unknown, unsalted (average)0.025 mg<1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.