List of Foods With Niacin

Niacin, also known as vitamin B3, is used mainly by the body as an enzyme to help release food from energy. Tryptophan, an amino acid present in many protein foods, can be converted to niacin in the body. That is why the recommended dietary allowance (RDA) is stated in niacin equivalents (NE), because it can be garnished from two different sources. One NE is equal to 1 milligram of niacin or 60 mg of tryptophan. The RDA for niacin for is 16 mg for men and 14 mg for women.

Beef, Game, and Lamb

In general, foods rich in protein are also rich in tryptophan, which can satisfy some of your requirements for niacin. Niacin-rich meats include beef liver, which provides 14.4 mg for a 3.5-oz. cooked portion, or nearly 100 percent of the RDA (of 16 mg). The same amount of ground beef, cooked, provides 5.3 mg, or 33 percent of the RDA, while 4-oz. of cooked lean beef tenderloin provides 4.4 mg, or 27.5 percent of the RDA. A 4-oz cooked portion of either venison or lamb provides about 7.6 mg of niacin each, or about 50 percent of the RDA.

Poultry and Seafood

White meat chicken offers 13.4 mg for a 3.5-oz portion, cooked, or over 80 percent of the RDA. A 4-oz portion of roasted turkey breast provides 7.2 mg of niacin, or 45 percent of the RDA. Seafood is an excellent source of niacin. All of the following provide 50 to 85 percent of the RDA in the portions specified. Yellowfin tuna provides a whopping 13.5 mg in a 4-oz. cooked portion. A 3-oz. serving of tuna (from canned, packed in water) offers 11.8 mg of niacin while a 3.5-oz. portion of cooked salmon or halibut both offer 8.0 mg.

Legumes, Nuts and Grains

Peanuts provide 10.5 mg for a 1/2-cup serving, or 2/3 of the RDA. Thus, peanut butter is also a great food source of niacin, providing 4.4 mg, or 27.5 percent of the RDA, in 2 tbsp. Lentils, cooked, and almonds provide some niacin, about 1.4 mg each, or 9 percent of the RDA, for a 1/2-cup serving. Ready-to-eat cereals can be good food sources of niacin. A 1-cup serving of Cheerios provides 5 mg, or 32 percent of the RDA. A plain 2.5-oz bagel, 10-inch flour tortilla, cup of cooked pasta or 1/2-cup of cooked barley each offer 3.3, 2.6, 2.3, and 1.6 mg of niacin, or 21, 16, 14.4, and 10 percent of the RDA for niacin, respectively.

Fruits and Vegetables

Certain fruits and vegetables are good food sources of niacin. A 1/2-cup serving of raw mushrooms provides 1.7 mg of niacin, or 11 percent of the RDA. Mangoes are the only fruit considered to be a good food source of niacin. One medium fruit offers 1.5 mg of niacin. A 1-cup cooked serving of asparagus offers 1.9 mg of niacin and a half of a sweet potato, cooked, offers 1.2 mg of niacin, or 7.5 and 9 percent of the RDA, respectively.