About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Niacin (B3). This is a research tool — nothing here constitutes medical advice.

About Niacin (B3)

Micronutrient

Niacin is the collective term for nicotinic acid and nicotinamide — both precursors to NAD+ and NADP+, coenzymes central to energy metabolism and DNA repair. The body can also synthesise niacin from tryptophan (60mg tryptophan ≈ 1mg niacin). Wholegrains, peanuts, mushrooms, and legumes are good plant sources.

⚠️ Too little

Pellagra — characterised by the "4 Ds": Dermatitis (sun-sensitive skin rash), Diarrhoea, Dementia, and Death if untreated. Historically linked to maize-based diets without nixtamalisation. Now rare in the UK.

🚫 Too much

From food, no toxicity is known. High-dose nicotinic acid supplements (used for cholesterol) cause flushing (prostaglandin-mediated skin reddening). Very high doses can cause liver damage. Nicotinamide supplements do not cause flushing but can be hepatotoxic at very high doses.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
16 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
64 mg
Yeast extract
= 400% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Niacin (B3)

965 foods with recorded data, ranked highest first. Showing 1–100 of 965. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Yeast extract 64 mg 200%
★ Mushroom, dried 38.7 mg 200%
★ Bran, wheat 26.1 mg 163%
4 Coffee, powder, instant 24.8 mg 155%
5 Mushrooms, shiitake, dried, raw 14.1 mg 88%
6 Peanuts, kernel only, plain, unsalted 13.8 mg 86%
7 Peanuts, roasted and salted 13.6 mg 85%
8 Peanuts, dry roasted, unsalted 13.1 mg 82%
9 Peanut butter, smooth 12.5 mg 78%
10 Chilli powder 11.6 mg 73%
11 Mushrooms, Chinese, dried, raw 11.3 mg 71%
12 Yeast, bakers, compressed 11 mg 69%
13 Coriander leaves, dried 10.7 mg 67%
14 Spinach, dried 10.4 mg 65%
15 Fennel seeds 10.3 mg 64%
16 Paprika 10.1 mg 63%
17 Nuts, mixed 10 mg 63%
18 Peanuts, kernel only, plain, weighed with shells 9.5 mg 59%
19 Tarragon, dried, ground 8.9 mg 56%
20 Chia seeds, dried 8.83 mg 55%
21 Pepper, cayenne, ground 8.7 mg 54%
22 Yeast, dried 8.5 mg 53%
23 Rice, black, unenriched, raw 8.28 mg 52%
24 Green Beans 8.2 mg 51%
25 Mustard seeds 7.9 mg 49%
26 Rice, red, raw 7.5 mg 47%
27 Curry powder, mixed flavours 7.3 mg 46%
28 Sweetcorn, dried 7.1 mg 44%
29 Flour, wheat, all-purpose, enriched, unbleached 7.07 mg 44%
30 Mushroom, enoki 6.99 mg 44%
31 Seeds, sunflower seed kernels, dry roasted, with salt added 6.96 mg 44%
32 Rice, brown, basmati, raw 6.9 mg 43%
33 Mixed curry spices 6.9 mg 43%
34 Basil, dried, ground 6.9 mg 43%
35 Muesli, Swiss style, unfortified 6.9 mg 43%
36 Rice, brown, easy cook, raw 6.8 mg 43%
37 Mushroom, maitake 6.76 mg 42%
38 Flour, wheat, all-purpose, enriched, bleached 6.74 mg 42%
39 Wheatgerm 6.7 mg 42%
40 Potato powder, instant, raw 6.6 mg 41%
41 Flour, bread, white, enriched, unbleached 6.56 mg 41%
42 Mushroom, king oyster 6.45 mg 40%
43 Mushroom, beech 6.4 mg 40%
44 Mushroom, pioppini 6.22 mg 39%
45 Nut roast, homemade 6.2 mg 39%
46 Flour, barley 5.94 mg 37%
47 Farro, pearled, dry, raw 5.82 mg 36%
48 Sesame butter, creamy 5.81 mg 36%
49 Mushroom, oyster 5.75 mg 36%
50 Flour, corn, yellow, fine meal, enriched 5.75 mg 36%
51 Sage, dried, ground 5.7 mg 36%
52 Einkorn, grain, dry, raw 5.69 mg 36%
53 Flour, potato 5.63 mg 35%
54 Flour, semolina, fine 5.6 mg 35%
55 Flour, whole wheat, unenriched 5.55 mg 35%
56 Seaweed, nori, dried, raw 5.5 mg 34%
57 Parsley, dried 5.4 mg 34%
58 Buckwheat, whole grain 5.37 mg 34%
59 Chinese 5 spice 5.3 mg 33%
60 Rice, white, basmati, easy cook, raw 5.2 mg 33%
61 Tahini paste 5.1 mg 32%
62 Ginger, ground 5.1 mg 32%
63 Flour, wheat, wholemeal, bread/strong 5 mg 31%
64 Sesame seeds 5 mg 31%
65 Flour, wheat, wholemeal 5 mg 31%
66 Mixed herbs, dried 5 mg 31%
67 Flour, wheat, wholemeal, self raising 4.9 mg 31%
68 Thyme, dried, ground 4.9 mg 31%
69 Bulgur Wheat 4.8 mg 30%
70 Wheat, bulgur, raw 4.8 mg 30%
71 Nut roast, mixed nuts with egg, homemade 4.7 mg 29%
72 Nut and rice roast, mixed nuts, homemade 4.7 mg 29%
73 Cumin seeds 4.6 mg 29%
74 Oregano, dried, ground 4.6 mg 29%
75 Bread, wholemeal, toasted 4.5 mg 28%
76 Nut and seed roast, mixed nuts and sunflower seeds, homemade 4.5 mg 28%
77 Bread, whole-wheat, commercially prepared 4.43 mg 28%
78 Wild Rice (Canoe Wild Rice) 4.4 mg 28%
79 Nut and rice roast, mixed nuts with egg, homemade 4.4 mg 28%
80 Rice, wild, raw 4.4 mg 28%
81 Rice, brown, wholegrain, raw 4.3 mg 27%
82 Nut and vegetable roast, mixed nuts, homemade 4.3 mg 27%
83 Rice (Brown, Long Grain) 4.3 mg 27%
84 Rice (Brown, Short Grain) 4.3 mg 27%
85 Rice, white, long grain, easy cook, raw 4.2 mg 26%
86 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 4.2 mg 26%
87 Mushroom, crimini 4.17 mg 26%
88 Bread rolls, wholemeal 4.1 mg 26%
89 Sunflower seeds 4.1 mg 26%
90 Tamarind leaves, fresh 4.1 mg 26%
91 Nut croquettes, fried in sunflower oil, homemade 4.1 mg 26%
92 Nut croquettes, fried in vegetable oil, homemade 4.1 mg 26%
93 Mushrooms, Jew's ear, tender, dried, raw 4.1 mg 26%
94 Marjoram, dried 4.1 mg 26%
95 Nut and vegetable roast, mixed nuts with egg, homemade 4 mg 25%
96 Flour, sorghum 3.95 mg 25%
97 Almond butter, creamy 3.91 mg 24%
98 Potato snacks, pringle-type, fried in vegetable oil 3.9 mg 24%
99 Mushroom, portabella 3.9 mg 24%
100 Mushrooms, white button 3.88 mg 24%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.