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 201–300 of 965. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Red rice, boiled in unsalted water 2.1 mg 13%
★ Coriander seeds 2.1 mg 13%
★ Kidney Beans (Red) 2.1 mg 13%
4 Black gram, chilki urad dahl, split, dried, raw 2 mg 13%
5 Bread rolls, white, crusty 2 mg 13%
6 Rice, brown, wholegrain, boiled in unsalted water 2 mg 13%
7 Lasagne, vegetable, retail 2 mg 13%
8 Bay leaf, dried 2 mg 13%
9 Trail mix 2 mg 13%
10 Bread, white, Danish style 2 mg 13%
11 Bread, white, toasted 2 mg 13%
12 Flour, oat, whole grain 1.95 mg 12%
13 Flour, soya 1.9 mg 12%
14 Chickpeas (Dry) 1.9 mg 12%
15 Pasty, vegetable, wholemeal, homemade 1.9 mg 12%
16 Grenadillas, flesh and seeds 1.9 mg 12%
17 Beans, chick peas, Kabuli, whole, dried, raw 1.9 mg 12%
18 Potato chips, crinkle cut, frozen, fried in corn oil 1.9 mg 12%
19 Beans, chick peas, Kabuli, split, dried, raw 1.9 mg 12%
20 Sweetcorn kernels, canned in water, drained 1.9 mg 12%
21 Sweetcorn, kernels, raw 1.9 mg 12%
22 Flour, gram 1.9 mg 12%
23 Curry paste 1.8 mg 11%
24 Semolina (Durum Wheat) 1.8 mg 11%
25 Lentils, green and brown, whole, dried, boiled in unsalted water 1.8 mg 11%
26 Rice, brown, easy cook, boiled in unsalted water 1.8 mg 11%
27 Semolina, raw 1.8 mg 11%
28 Peas, boiled in unsalted water 1.8 mg 11%
29 Edamame (Green Soybeans) 1.8 mg 11%
30 Stuffing mix, dried 1.8 mg 11%
31 Flour, wheat, bread/strong, white 1.8 mg 11%
32 Asparagus, grilled 1.8 mg 11%
33 Dates, dried, flesh and skin 1.8 mg 11%
34 Asparagus, roasted in rapeseed oil 1.8 mg 11%
35 Pumpkin seeds 1.7 mg 11%
36 Chapatis, made with fat, retail 1.7 mg 11%
37 Flour, wheat, white, plain, soft 1.7 mg 11%
38 Crumpets, toasted 1.7 mg 11%
39 Beans, broad, whole, boiled in unsalted water 1.7 mg 11%
40 Flour, wheat, white, self raising 1.7 mg 11%
41 Flour, chapati, white 1.7 mg 11%
42 Pistachios (raw) 1.7 mg 11%
43 Peas, frozen, boiled 1.7 mg 11%
44 Corn flour, masa harina, white or yellow, dry, raw 1.69 mg 11%
45 Mushroom, lion's mane 1.63 mg 10%
46 Rice, white, Italian Arborio risotto, raw 1.6 mg 10%
47 Macadamia nuts (raw) 1.6 mg 10%
48 Pakora/bhajia, spinach, fried in vegetable oil, homemade 1.6 mg 10%
49 Flour, millet, foxtail 1.6 mg 10%
50 Pasta, white, dried, boiled in unsalted water 1.6 mg 10%
51 Thyme, fresh 1.6 mg 10%
52 Bread, white, sliced 1.6 mg 10%
53 Bread, white, average 1.6 mg 10%
54 Bread, white, crusty bloomer, unsliced, fresh, large 1.6 mg 10%
55 Sev/ganthia, homemade 1.6 mg 10%
56 Corn, sweet, yellow and white kernels,  fresh, raw 1.59 mg 10%
57 Flour, wheat, all-purpose, unenriched, unbleached 1.59 mg 10%
58 Potatoes, gold, without skin, raw 1.59 mg 10%
59 Onion rings, breaded, par fried, frozen, prepared, heated in oven 1.57 mg 10%
60 Potatoes, russet, without skin, raw 1.5 mg 9%
61 Rice, brown, basmati, boiled in unsalted water 1.5 mg 9%
62 Spring greens, raw 1.5 mg 9%
63 Passion fruit, flesh and pips 1.5 mg 9%
64 Dates, dried, flesh and skin, weighed with stones 1.5 mg 9%
65 Curry, vegetable, retail, with rice 1.5 mg 9%
66 Chapatis, made without fat 1.5 mg 9%
67 Breadsticks, plain 1.5 mg 9%
68 Milk bread, homemade 1.5 mg 9%
69 Taro leaves, raw 1.5 mg 9%
70 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 1.5 mg 9%
71 Minibreads, toasted, retail 1.5 mg 9%
72 Minibreads, toasted, retail 1.5 mg 9%
73 Asparagus, steamed 1.5 mg 9%
74 Flan, cheese and mushroom, wholemeal, homemade 1.5 mg 9%
75 Prunes, flesh and skin 1.5 mg 9%
76 Rice, Thai fragrant, raw 1.5 mg 9%
77 Bread, white, premium 1.5 mg 9%
78 Cloves, dried 1.5 mg 9%
79 Pineapple, dried 1.5 mg 9%
80 Mushrooms, shiitake, cooked 1.5 mg 9%
81 Bread, white, sliced, fried in rapeseed oil 1.5 mg 9%
82 Potatoes, red, without skin, raw 1.48 mg 9%
83 Avocado, Hass, flesh only, weighed with skin and stone 1.45 mg 9%
84 Tortilla, wheat, soft 1.4 mg 9%
85 Fenugreek leaves, raw 1.4 mg 9%
86 Arrowhead, raw 1.4 mg 9%
87 Tamarind pulp, flesh only 1.4 mg 9%
88 Rice, white, long grain, raw 1.4 mg 9%
89 Tamarind 1.4 mg 9%
90 Nut cutlets, retail, fried in sunflower oil 1.4 mg 9%
91 Rice (White, Long Grain) 1.4 mg 9%
92 Nut cutlets, retail, fried in vegetable oil 1.4 mg 9%
93 Pecans (raw) 1.4 mg 9%
94 Flour, 00 1.36 mg 9%
95 Flan, lentil and tomato, wholemeal, homemade 1.3 mg 8%
96 Pinto Beans 1.3 mg 8%
97 Nutmeg, ground 1.3 mg 8%
98 Soup, mushroom, carton, chilled 1.3 mg 8%
99 Cashew nuts, kernel only, roasted and salted 1.3 mg 8%
100 Fenugreek seeds 1.3 mg 8%

* 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.