List of food rich in niacin

Food that contains a lot of niacin


brown rice

Brown rice is rich in vitamin B3 or niacin

sesame seeds

Sesame seeds have a lot of vitamin B3 or niacin


Peanuts contain a lot of vitamin B3 or niacin

melones ricos en vitamina B3 o niacina

Melons are one of the fruits that contains more vitamin B3 or niacin

Foods of animal origin that contains a lot of niacin

Among the animal foods with niacin we will highlight:

  • Liver

  • Veal

  • Pork Meat

  • Chicken meat

  • Turkey meat

  • Mutton

  • Fish, especially oily fish (salmon, sardine, mackerel, tuna etc)

  • Viscera

  • Milk or its derivatives (yogurt, custard, cheese, etc.)

Vegetarian food that contains a lot of niacin

  • Brewer’s yeast: It is the richest food in niacin

  • Whole grains: Especially wheat germ, brown rice, wild rice, barley, millet, quinoa, amaranth and buckwheat, but also in other whole grains such as whole wheat, oats, corn, etc.

  • Wholegrain cereal products: wholegrain rice flour, buckwheat flour, rice bran, cornmeal, wholemeal bread, crackers, etc.

  • Seeds: Sesame seeds are very rich in niacin. Other seeds rich in niacin are sunflower seeds, pumpkin seeds,

  • Nuts: Especially raw peanuts. It also highlights peanut butter, and almonds but also chestnuts, macadamias, Brazil nuts, pistachios, hazelnuts, nuts, etc.

  • Fruits: The niacin content of fresh fruit or fruit juices is lower than that of the previous groups, although quite high with respect to the content of other B vitamins contained in the fruits. Among the richest foods within this group we have avocados. They also include melons, mangoes, apricots, oranges, nectarines, bananas, cherries, blackcurrants, raspberries, grapes and grape juice. Other fruits with important amounts are dried fruits: dried peaches, dried pears, dates, dried figs, prunes, etc.

  • Legumes: Especially lentils, beans, beans, soybeans, peas but also in soybean meal and soy milk

  • Vegetables: The content of vegetables is, in general, quite low compared to previous foods. Among the richest foods within this group we have potatoes. Other foods with higher amounts inside the vegetables are the asparagus, the yam the carrots, the chicory, the winter squashes, the tomato juice,

Niacin in mushrooms

Mushrooms are also rich in vitamin B, especially vitamin B3 or niacin and riboflavin (Vitamin B2)

* Related information: Niacin toxicity


Vitamin B1


Vitamin B2


Vitamin B3


Vitamin B5

(Pantothenic acid)

Vitamin B6


Vitamin B7


Vitamin B9

(Folic acid)

Vitamin B12


InositolPABALipoic acid

punto rojoMore information on vitamins.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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