There are many fruits with vitamin B3, but three of the best are Brazil nuts, pecans and macadamia nuts. These foods are full of thiamin, a water-soluble vitamin that plays a role in many body functions. Some of these functions include regulating your body’s metabolic functions and carrying out the activity in neurons that control thinking. There are several fruits rich in Vitamin B3. Vitamin B3 is very important for the growth, development and repair of cells in the body. Some fruits high in B3 include peaches, watermelon, and oranges.
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 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, and various digestive maladies. A long-term overdose can lead to liver damage, elevated blood sugar levels, and type II diabetes, as well as an increased risk of birth defects.
High niacin foods include fish, chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, green peas, and avocados. The current daily value (DV) for niacin is 16mg.
Below are the top 10 foods highest in niacin ranked by common serving sizes. For more, see the complete list of 200 foods high in niacin, and lists of other foods high in B vitamins.
List of High Niacin Foods
1Tuna (Yellowfin)
| Niacin in a 6oz Fillet | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 37.5mg (234% DV) | 22.1mg (138% DV) | 34mg (212% DV) |
Nutrition Facts for Cooked Yellowfin Tuna
More Fish High in Niacin
- 112% DV in a 6oz fillet of bluefin tuna
- 108% DV in a 6oz fillet of salmon
- 62% DV in 3oz of canned tuna
See all fish high in niacin.
2Lean Chicken Breast
| Niacin in a 6oz Breast | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 16.1mg (100% DV) | 9.5mg (59% DV) | 12mg (75% DV) |
Nutrition Facts for Lean Chicken Breast (Cooked
More Poultry High in Niacin
- 133% DV in 6oz of ground turkey
- 50% DV in a chicken thigh
- 35% DV in a chicken drumstick
See all meats high in niacin.
3Lean Pork Chops
| Niacin in a 6oz Chop | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 13.6mg (85% DV) | 8mg (50% DV) | 8.2mg (51% DV) |
Nutrition Facts for Pork Chops (Lean)
More Pork Products High in Niacin
- 78% DV in 6oz of pork tenderloin
- 54% DV in 1 cup of cured ham
- 24% DV in 3 slices of bacon
See all meats high in niacin.
4Beef (Skirt Steak)
| Niacin per 6oz Steak | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 9.5mg (60% DV) | 5.6mg (35% DV) | 4.2mg (26% DV) |
Nutrition Facts for Skirt Steak.
More Red Meat High in Niacin
- 45% DV in 3oz of roast beef
- 36% DV in 3oz of lamb ribs
- 34% DV in a 3oz lamb shank serving
See all meats high in niacin.
5Portabella Mushrooms
| Niacin per Cup Sliced | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 7.6mg (47% DV) | 6.3mg (39% DV) | 43.1mg (270% DV) |
Nutrition Facts for Portobellos (Exposed To Sunlight Or Uv)
More Mushrooms High in Niacin
- 43% DV in 1 cup of white button mushrooms
- 29% DV in 1 cup of miatake mushrooms
- 27% DV in 1 cup of oyster mushrooms
See all vegetables high in niacin.
6Brown Rice
| Niacin per Cup | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 5.2mg (32% DV) | 2.6mg (16% DV) | 4.2mg (26% DV) |
Nutrition Facts for Brown Rice.
More Whole Grains High in Niacin
- 25% DV in 1 cup of kamut
- 23% DV in 1 cup of whole wheat pasta
- 16% DV in 1 tbsp of rice bran
- 13% DV in 1 cup of wild rice
- 11% DV in 1 cup of cornmeal (grits)
See all grains high in niacin.
7Peanuts (Dry Roasted)
| Niacin per Oz | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 4.1mg (25% DV) | 14.4mg (90% DV) | 4.9mg (31% DV) |
Nutrition Facts for Dry Roasted Peanuts
More Nuts and Seeds High in Niacin*
- 16% DV in 1oz of hemp and chia seeds
- 15% DV per 1oz of sunflower seeds
- 8% DV in 1oz of pine nuts
See all nuts and seeds high in niacin.
*We are aware that peanuts are actually legumes, however they are nuts in the culinary sense.
8Avocados
| Niacin per Avocado | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 3.5mg (22% DV) | 1.7mg (11% DV) | 2.2mg (14% DV) |
Nutrition Facts for Avocados
More Fruits High in Niacin
- 11% DV in 1 cup of guavas
- 10% DV in 1 cup of nectarines
- 8% DV in 1 cup of melons
See all fruits high niacin.
9Green Peas
| Niacin per Cup Cooked | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 3.2mg (20% DV) | 2mg (13% DV) | 4.8mg (30% DV) |
Nutrition Facts for Cooked Green Peas
More Vegetables High in Niacin
- 16% DV in 1 cup of sweet corn
- 15% DV in a medium baked potato
- 12% DV in 1 cup of butternut squash
See all vegetables high in niacin.
10Sweet Potatoes
| Niacin per Cup Mashed | Niacin per 100g | Niacin per 200 Calories |
|---|---|---|
| 2.4mg (15% DV) | 1mg (6% DV) | 1.9mg (12% DV) |
Nutrition Facts for Mashed Sweet Potatoes.
Essential Vitamin B3 Rich Foods, Fruits & Vegetables
Vitamins are an essential dietary component that helps the body to fight against diseases. There are several types of vitamins one must consider consuming to have a balanced diet. Most of them are derived from consuming vitamin-rich foods, and your body produces some of them.
Similarly, the vitamin B complex is a necessary constituent that helps in the proper functioning of your body. Vitamin B complex comprises 8 vitamins – B1, B2, B3, B5, B6, B7, B9, and B12. In this article, we will be discussing vitamin B3 and the foods that contain vitamin B3.
What Is Vitamin B3?
Vitamin B3 or Niacin is a micronutrient that helps in proper metabolism, nervous system functions and antioxidant protection. This essential component needs to be included in your diet, as your body cannot produce it. Further, B3 is a water-soluble vitamin that is excreted through urine, and it must be replaced regularly. Therefore, consuming vitamin B3 rich foods is vital.
If you are wondering in which food vitamin B3 is found, feel free to refer to the following sections.
Which Are the Best Foods That Contain Vitamin B3?
Niacin consists of two chemical components – nicotinic acid and niacinamide. Both of these components are found in foods as well as in supplements. Similar to other vitamin B types, B3 also helps to convert the food you consume into energy. Therefore, a deficiency of this vitamin results in symptoms like tiredness, fatigue etc.
To avoid any deficiency diseases, you must refer to the vitamin B3 foods list given below:
1. Beef Liver
This is one of the best vitamin B3 food sources, which one must include in their daily diet. Generally, 85 gm of cooked beef liver contains 14.7 mg of B3 or niacin. Further, another food that is rich in vitamin B3 is chicken liver.
Apart from being a vitamin B3 rich food, these items also contain an appreciable amount of other nutrients like iron, vitamin A, protein, choline and other B vitamins.
2. Chicken
The breast of chicken is high in niacin and lean protein. Comparing the vitamin B3 content in the cooked, boneless, skinless breast part with the thighs, you will find that 85 gm of the former contains 11.4 mg of niacin, whereas the latter contains only half that amount.
If you are looking for a low-calorie, high-protein diet, you must consume chicken liver on a daily basis.
3. Tuna
Individuals who do not prefer eating meat must include vitamin B3 foods in their diet by consuming tuna fish. 165 gm of light tuna contains 21.9 mg of niacin. Apart from this, it is also an excellent source of protein, omega-3 fatty acids, selenium, vitamin B6 and B12.
However, consuming canned tuna raises concerns about mercury toxicity as this metal accumulates in the meat. Therefore, ingesting one can per week is considered safe.
4. Turkey
Although this food item contains less niacin than chicken, it provides tryptophan. Tryptophan is an amino acid that your body can convert into vitamin B3. Therefore, 85 gm of cooked turkey breast contains 6.3 mg of niacin and enough tryptophan to produce up to 1 mg of niacin.
Furthermore, tryptophan also produces neurotransmitter serotonin and the hormone melatonin that directly impacts mood and sleep.
5. Salmon
Wild-caught salmon is one of the reliable vitamin B3 sources. 85 gm of cooked fillet of wild Atlantic salmon provides 53% and 61% of the recommended dietary allowances for men and women, respectively.
Similarly, the farmed Atlantic salmon contains less niacin. Besides being a rich source of vitamin B3, this food item is also a good source of omega-3 fatty acids that reduces the risk of heart diseases and autoimmune disorders and protects against inflammation.
6. Anchovies
These are small fishes containing a high amount of niacin. Consuming a single anchovy covers 5% of the RDA for men and women. Therefore, a pack of 10 anchovies will make up for half the niacin you need on a daily basis.
Additionally, anchovies are rich in selenium that is associated with the reduction in the risk of cancers.
7. Pork
Pork tenderloins or lean pork chops are vitamin B3 foods as they contain a high amount of niacin. Therefore, 85 gm of roasted pork tenderloin packs in 6.3 mg of niacin. The amount is less in case of fattier cuts.
In addition to this, pork meat is also rich in thiamine or vitamin B1.
8. Ground Beef
Ground beef is an excellent source of niacin along with other constituents like iron, selenium, vitamin B12, zinc and protein. Leaner varieties contain more B3 than fattier ones. For instance, 85 gm of cooked 95% lean ground beef gives 6.2 mg of niacin, whereas the same amount of 70% lean ground beef packs just 4.1 mg.
Moreover, researchers say grass-fed beef offers an appreciable amount of omega-3 fatty acids when compared to grain-fed ones.
However, the aforementioned food items are specifically for non-vegetarians. If you are a vegetarian and wondering which vegetables have vitamin B3, you will find the necessary details in the following section.
What Are the Vegetables That Contain Vitamin B3?
Here is a list of some vitamin B3 rich vegetables:
1. Mushrooms
This is an excellent vegetable source of niacin. Therefore, vegetarians or vegans looking for natural sources of vitamin B3 can consider eating this. A cup of mushroom contains 2.5 mg of niacin.
Furthermore, mushrooms grown under sunlamps produce vitamin D that is also an essential nutrient for your body.
2. Green Peas
Green peas are considered vitamin B3 foods due to their high content of absorbable niacin. For instance, 145 gm of green peas contain 20% of niacin RDA for both men and women.
This food item is also rich in fibre, antioxidants, and other compounds that reduce the risk of cancer, lower cholesterol levels in the body, and promote the growth of healthy gut bacteria.
3. Potatoes
Another vegetable source of niacin is potatoes. White potatoes with or without skin are an excellent source of vitamin B3. A large baked potato serves 4.2 mg of niacin.
Similarly, sweet potatoes also provide the same amount of niacin.
4. Broccoli
Half a cup of boiled, drained, and chopped broccoli covers 3% of niacin’s daily value. These are a good source of vitamin B3 for vegetarians.
Apart from this, broccoli contains vitamins A and K along with minerals like potassium and manganese.
5. Cherry Tomatoes
Cherry tomatoes are another natural source of niacin. Half a cup of cherry tomatoes serves 3% of vitamin B3’s daily value.
Furthermore, they are a rich source of vitamin C, A, and K.
Furthermore, you should also know about several vitamin B3 fruits.
Which Are the Best Fruits That Contain Vitamin B3?
Given below are some fruits that contain vitamin B3:
1. Avocados
Health-conscious individuals usually consume avocados. If you wonder which fruits have vitamin B3, you must know that a medium-sized avocado contains 3.5 mg of niacin.
Additionally, they are also rich in fibre, healthy fats, other vitamins and minerals.
2. Bananas
This is one of the vitamin B3 fruits in India, covering 5% of niacin’s DV.
Apart from this, bananas contain potassium and magnesium.
3. Mangoes
In case you are wondering which fruit has the most vitamin B3, you might consider including mangoes in your daily diet. Mangoes supply 7% of vitamin B3’s DV.
Moreover, this fruit is also a rich source of vitamin C and A.
Therefore, these are some of the vitamin B3 fruits and vegetables you should consume on a daily basis to avoid deficiency diseases.
Further, if you are wondering how to increase vitamin B3 in your diet, you should consider including fortified products like cereals in your diet. Other sources of vitamin B3 include peanuts, whole wheat and brown rice.
Who Should Take B Complex Vitamins?
Although everyone should include B complex vitamins in their diet, some might need additional supplements. For instance, patients with a high cholesterol condition might need to use prescription niacin or vitamin B3 supplements to manage their health conditions. Furthermore, breastfeeding mothers, pregnant women, and older men require additional sources of the vitamin B complex.
However, before consuming supplements or foods, you must be aware of the daily recommended intake of vitamins.
What Is the Daily Recommended Intake for Vitamin B3?
The recommended dietary allowance (RDA) for vitamin B3 is 16 mg per day for men and 14 mg per day for women. Consumption of foods rich in vitamin B3 with respect to its RDA covers 98% of an adult’s needs.
To conclude, it is evident that several vitamin B3 foods are available, all of which can appreciably supply the need for this nutrient in your body.
Vitamin B3 Foods You Should Add to Your Daily Menu in 2022
Vitamin B3, or niacin, belongs to B-complex vitamins. Niacin is one of the essential nutrients that our body needs to function normally. Some of its health benefits are enhancing mental health, lowering the risk of heart diseases, and decreasing bad cholesterol.
That’s why it is important to include vitamin B3 foods in your diet. If you are not sure where niacin can be found, this article will provide you with a list of healthy foods that contain this vital nutrient.
What Is Vitamin B3?
Being one of the water-soluble vitamins, niacin is not stored in the body in large quantities. Most excess amounts of this vitamin are excreted through the urine. Niacin, another vitamin B3 name, was created by blending three words into one – nicotinic acid vitamin.
That said, nicotinic acid isn’t the only form of vitamin B3. Other forms include nicotinamide, inositol hexanicotinate, and related derivatives. Interestingly, they all have different uses in the body.
Vitamin B3 Benefits
Like all B vitamins, vitamin B3 aids the body in breaking down carbohydrates, fats, and proteins and converting them into energy. Another vitamin B3 function is the regulation of cholesterol levels in your body. Not only does it lower bad cholesterol, but it also increases good cholesterol. Therefore, niacin may reduce the risk of heart disease. In addition to cholesterol management, vitamin B3 can decrease the levels of triglycerides.
Furthermore, niacin benefits are key to mental health. Some of them include treating some mood disorders, like depression and anxiety. What’s more, some of the benefits of taking niacin involve treating some types of schizophrenia. There are even studies examining the role of niacin in preventing Alzheimer’s disease.
Niacin’s health benefits also include protecting our skin from sun damage and preventing certain types of skin cancer. Numerous studies on common skin cancers have shown the positive effects of nicotinamide, niacin’s active form.
Niacin Foods
Many foods contain vitamin B3. Both animal-based and plant-based foods are good sources of niacin. This nutrient is also added to certain types of foods, such as cereals and infant formulas.
In addition, foods that are rich in tryptophan are considered excellent sources of vitamin B3—niacin. That’s because tryptophan can be converted to NAD (nicotinamide adenine dinucleotide), which is the active form of niacin.
All in all, all of us need to know what foods have vitamin B3, so here’s a list of some great sources of this essential nutrient.
Beef
Beef liver is especially rich in niacin. In fact, one slice of pan-fried beef liver covers 71% of the daily value (DV) of vitamin B3, securing its place among niacin foods. What’s more, three ounces of pan-browned ground beef (90% lean meat) will land you 29% of the vitamin’s DV.
Chicken
Other common meats, like chicken, are also excellent sources of vitamin B3. In fact, three ounces of cooked, boneless, skinless chicken breast will supply about 81% and 71% of the RDA for women and men, respectively. Furthermore, chicken is an excellent source of vitamin D, vitamin B, calcium, iron, zinc. It also has trace amounts of vitamin C and A.
Turkey
With a three-ounce serving of cooked (simmered) turkey liver, you will cover about 21% of the vitamin’s DV, placing this meat high among the foods with niacin. In addition, turkey is a source of zinc, iron, and phosphorus, and its regular consumption helps lower cholesterol levels.
Pork
You can find niacin in this food, too. As a matter of fact, three ounces of bone-in broiled pork chop supplies 33% of the vitamin’s DV. In addition, pork is considered a good source of vitamin B12 and vitamin B6, protein, iron, and zinc. It contains all of the nine essential amino acids critical for the proper development of the human body.
Salmon
This low-mercury fish belongs to foods high in vitamin B3. A typical serving (3 oz.) of cooked sockeye salmon will cover 54% of the vitamin’s DV. In addition, it is rich in omega-3 fatty acids, which have a wide range of health benefits, such as improving mental health and preventing certain types of cancer.
Tuna
Just like red salmon, tuna belongs to the good sources of vitamin B3. Namely, three ounces of drained, canned, and light tuna supply 54% of niacin’s DV. It is also rich in other vital nutrients, including vitamin B12, vitamin B6, and selenium. Eating tuna is related to lowered risks of cardiovascular disease and heart attack.
Brown Rice
Besides meat and fish, various foods of plant origin are high in niacin. In other words, there are several vitamin B3 foods vegetarians could include in their diet. Brown rice is undoubtedly one of those. One cup of cooked brown rice covers 33% of niacin’s DV. Additionally, its dietary fiber is considered to lower the risk of heart disease death.
Whole Wheat Bread
Since whole grains are more nutritious than refined grains, this type of bread is an excellent choice for those looking for foods rich in niacin. One slice of whole-wheat bread will supply you with 9% of niacin’s DV. Furthermore, it’s packed with a range of important minerals, like magnesium, iron, and selenium.
Bulgur
Another food with niacin is bulgur. Notably, a cup of cooked bulgur offers 9% of the vitamin’s RDI. Since it’s a high-fiber food, bulgur wheat is an excellent addition to a fiber-rich and low-fat diet, helping with weight management.
Peanuts
When it comes to taking vitamin B3 for skin health, peanuts are a great option. One ounce of dry roasted peanuts covers 26% of the vitamin’s DV. In addition, they are rich in vitamin E, which is a powerful antioxidant with additional benefits for your skin. All in all, peanuts are excellent vitamin B3 foods for vegans.
Sunflower Seeds
Sunflower seeds are packed with healthy nutrients. Namely, one ounce of dry-roasted sunflower seeds covers 13% of vitamin B3’s DV, making these seeds valuable niacin food sources. What’s more, they are a great source of vitamin B6 and some crucial minerals, such as iron and magnesium.
Pumpkin Seeds
It is yet another food rich in niacin. An ounce of dry-roasted pumpkin seeds supplies 8% of the vitamin’s DV. Moreover, these seeds are full of powerful nutrients, fiber, magnesium, and antioxidants. Pumpkin seeds are also associated with improved prostate, bladder, and heart health, as well as low blood sugar levels.
Potatoes
There is a wide range of vegetables high in niacin and potatoes are among them. One baked (russet) potato of medium size provides 14% of the vitamin’s DV. Other nutrients that are found in this veggie include vitamin B6, potassium, and manganese. What’s more, potatoes are believed to improve blood sugar control, boost immunity and reduce the risk of heart disease.
Lentils
Lentils are yet another valuable food that contains niacin. Notably, in half a cup of boiled and drained lentils, you will get 6% of the vitamin’s DV. What’s more, the seeds are a rich source of vitamin B6, iron, and magnesium. Finally, this type of legume is high in protein, making it an excellent meat substitute.
Green Peas
Green peas also belong to vitamin B3-rich foods. One cup of cooked green peas contains 20% of niacin’s DV. Just like other types of legumes, they have a high protein content. Moreover, they provide you with a fair amount of vitamin K, fiber, vitamin A, iron, magnesium, and vitamin B9.
Edamame
Edamame beans are immature soybeans that are harvested before they are fully ripe. Half a cup of prepared frozen edamame serves 4% of niacin’s DV, making them vitamin B3 foods worth looking into. Furthermore, these beans are rich in minerals and vitamins, such as iron, magnesium, copper, folate, and vitamin K. It is also an excellent protein and dietary fiber source.
Broccoli
Broccoli contains large amounts of several minerals and vitamins, including B3. Namely, half a cup of boiled, drained, and chopped broccoli supplies 3% of niacin’s DV. Besides vitamin B3, vitamin K and vitamn A can also be found in this veggie in high concentrations. It’s also a great source of potassium and manganese.
Cherry Tomatoes
Other vitamin B3 foods are cherry tomatoes, as in half a cup of cherry tomatoes, you will get 3% of niacin’s DV. This type of tomato is as healthy as any other since it is a rich source of vitamin C, vitamin A, and vitamin K. Furthermore, manganese and potassium are just some of the minerals these tomatoes contain.
Bananas
Bananas are another example of foods with vitamin B3. One medium banana can cover 5% of the vitamin’s DV. Moreover, this fruit is an excellent source of fiber and minerals, such as potassium and magnesium. Bananas are linked to digestive health, weight loss, and heart health.
Raisins
Raisins are yet another example of valuable niacin foods. In half a cup of raisins, you will get 4% of the vitamin’s DV. They also contain other B vitamins, like thiamine, riboflavin, and vitamin B6. Furthermore, raisins are rich in potassium, manganese, and iron. Despite raisins’ health benefits, you should always eat them in moderation as they are high in sugar.
Avocados
Avocados have high amounts of various vitamins and minerals. They belong to vitamin B3 sources as a 3.5-ounce avocado serving covers 11% of niacin’s DV. In addition to being a highly nutritious fruit, avocados are also low in sugar, making them extremely healthy.
Mangoes
Mangoes offer many health benefits as they contain a whole range of vitamins and minerals. What’s more, they belong to vitamin B3 fruits. For instance, if you eat one cup of canned mango, you will cover about 7% of niacin’s DV. This fruit is also exceptionally high in vitamin C and vitamin A.
Nectarines
Besides being rich in many nutrients, nectarines are low in calories, making them perfect for your snack. Those with a sweet tooth might find the fruit the best source of niacin, as, from one cup of nectarines, you will get 10% of the vitamin’s DV. Moreover, they are a good source of vitamin C, meaning they can boost your immune system.
Marinara Sauce
This spaghetti sauce is one of the best niacin sources. Namely, a cup of this ready-to-serve sauce provides approximately 64% of the vitamin’s DV. Moreover, the sauce is rich in vitamin C — 1/2-cup serving of it supplies 24% of the vitamin C’s DV.
Soy Milk
Soy milk also provides B3 benefits. A cup of unfortified soy milk covers around 6% of niacin’s DV. It is rich in omega-3 fatty acids — healthy fats the body cannot form on its own. Not only does soy milk help support healthy organs and muscles, but it even reduces the risk of dementia and Alzheimer’s disease.