Foods high in niacin

Crude rice bran tops the list with 34 mg per 100 g. The Daily Value for niacin (b3) is 16 mg. Ranked from 12,203 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Crude rice branCereal Grains and Pasta34 mg212% DV
  2. 2White sorghum bran, unenriched, rawCereal Grains and Pasta24.6 mg154% DV
  3. 3Crude wheat branCereal Grains and Pasta13.6 mg85% DV
  4. 4Dry whole grain spaghettiCereal Grains and Pasta12.6 mg79% DV
  5. 5Dry enriched spaghettiCereal Grains and Pasta11.6 mg72% DV
  6. 6Enriched white masa corn flourCereal Grains and Pasta9.9 mg62% DV
  7. 7Enriched yellow masa corn flourCereal Grains and Pasta9.9 mg62% DV
  8. 8Dry whole-wheat pastaCereal Grains and Pasta8.7 mg54% DV
  9. 9Chia seeds, rawCereal Grains and Pasta8.7 mg54% DV
  10. 10Whole grain pasta, 51% wheat, dryCereal Grains and Pasta8.6 mg54% DV
  11. 11Dry enriched egg noodlesCereal Grains and Pasta8.4 mg52% DV
  12. 12Black rice, unenriched, rawCereal Grains and Pasta8.3 mg52% DV
  13. 13Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta7.9 mg50% DV
  14. 14Protein-fortified spaghetti, dryCereal Grains and Pasta7.7 mg48% DV
  15. 15Enriched white bread flourCereal Grains and Pasta7.6 mg47% DV
  16. 16Dry enriched vegetable macaroniCereal Grains and Pasta7.3 mg46% DV
  17. 17Dry enriched pastaCereal Grains and Pasta7.2 mg45% DV
  18. 18Unbleached enriched all-purpose flourCereal Grains and Pasta7.1 mg44% DV
  19. 19BuckwheatCereal Grains and Pasta7 mg44% DV
  20. 20Dry enriched instant white riceCereal Grains and Pasta7 mg44% DV
  21. 21Wild rice, rawCereal Grains and Pasta6.9 mg43% DV
  22. 22Uncooked speltCereal Grains and Pasta6.8 mg43% DV
  23. 23Crude wheat germCereal Grains and Pasta6.8 mg43% DV
  24. 24Enriched white cake flourCereal Grains and Pasta6.8 mg42% DV
  25. 25Bleached enriched all-purpose flourCereal Grains and Pasta6.7 mg42% DV
  26. 26Durum wheatCereal Grains and Pasta6.7 mg42% DV
  27. 27Raw wild riceCereal Grains and Pasta6.7 mg42% DV
  28. 28Red rice, unenriched, rawCereal Grains and Pasta6.7 mg42% DV
  29. 29Khorasan grain, rawCereal Grains and Pasta6.7 mg42% DV
  30. 30Dry enriched spinach egg noodlesCereal Grains and Pasta6.6 mg41% DV
  31. 31Unbleached enriched white bread flourCereal Grains and Pasta6.6 mg41% DV
  32. 32Raw brown long-grain riceCereal Grains and Pasta6.5 mg41% DV
  33. 33Uncooked khorasan wheatCereal Grains and Pasta6.4 mg40% DV
  34. 34Brown rice flourCereal Grains and Pasta6.3 mg40% DV
  35. 35Raw unenriched long grain brown riceCereal Grains and Pasta6.3 mg39% DV
  36. 36Barley flour or mealCereal Grains and Pasta6.3 mg39% DV
  37. 37Whole-groat buckwheat flourCereal Grains and Pasta6.2 mg38% DV
  38. 38White whole grain sorghum, rawCereal Grains and Pasta6.1 mg38% DV
  39. 39Millet flourCereal Grains and Pasta6 mg38% DV
  40. 40Brown rice flourCereal Grains and Pasta6 mg37% DV
  41. 41Enriched semolinaCereal Grains and Pasta6 mg37% DV
  42. 42Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta6 mg37% DV
  43. 43White industrial flour, 10% protein, enrichedCereal Grains and Pasta6 mg37% DV
  44. 44White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta6 mg37% DV
  45. 45White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta6 mg37% DV
  46. 46White industrial flour, 13% protein, enrichedCereal Grains and Pasta6 mg37% DV
  47. 47Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta6 mg37% DV
  48. 48Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta6 mg37% DV
  49. 49Barley flourCereal Grains and Pasta5.9 mg37% DV
  50. 50Bleached enriched all-purpose white wheat flourCereal Grains and Pasta5.9 mg37% DV
  51. 51Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta5.9 mg37% DV
  52. 52All-purpose flour, enriched, unbleachedCereal Grains and Pasta5.9 mg37% DV
  53. 53Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta5.8 mg36% DV
  54. 54Enriched white tortilla flourCereal Grains and Pasta5.8 mg36% DV
  55. 55Pearled farro, rawCereal Grains and Pasta5.8 mg36% DV
  56. 56Enriched fine yellow cornmealCereal Grains and Pasta5.8 mg36% DV
  57. 57Hard red spring wheatCereal Grains and Pasta5.7 mg36% DV
  58. 58Einkorn grain, rawCereal Grains and Pasta5.7 mg36% DV
  59. 59Barley malt flourCereal Grains and Pasta5.6 mg35% DV
  60. 60Fine semolina flourCereal Grains and Pasta5.6 mg35% DV
  61. 61Unenriched whole wheat flourCereal Grains and Pasta5.5 mg35% DV
  62. 62Whole grain spelt flourCereal Grains and Pasta5.5 mg34% DV
  63. 63Hard red winter wheatCereal Grains and Pasta5.5 mg34% DV
  64. 64Whole grain buckwheatCereal Grains and Pasta5.4 mg34% DV
  65. 65Whole grain soft wheat flourCereal Grains and Pasta5.3 mg33% DV
  66. 66White self-rising cornmeal, enrichedCereal Grains and Pasta5.3 mg33% DV
  67. 67Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta5.3 mg33% DV
  68. 68White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta5.2 mg33% DV
  69. 69Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta5.2 mg33% DV
  70. 70Bulgur, rawCereal Grains and Pasta5.2 mg32% DV
  71. 71Roasted buckwheat groats, dryCereal Grains and Pasta5.1 mg32% DV
  72. 72Bulgur, dryCereal Grains and Pasta5.1 mg32% DV
  73. 73Raw enriched medium-grain white riceCereal Grains and Pasta5.1 mg32% DV
  74. 74Dry enriched parboiled white riceCereal Grains and Pasta5 mg32% DV
  75. 75Dry unenriched parboiled long-grain white riceCereal Grains and Pasta5 mg32% DV
  76. 76Uncle Ben's dry parboiled brown riceCereal Grains and Pasta5 mg31% DV
  77. 77White degermed cornmeal, enrichedCereal Grains and Pasta5 mg31% DV
  78. 78Yellow degermed enriched cornmealCereal Grains and Pasta5 mg31% DV
  79. 79Whole-grain wheat flourCereal Grains and Pasta5 mg31% DV
  80. 80Whole grain milletCereal Grains and Pasta4.9 mg30% DV
  81. 81Soft red winter wheatCereal Grains and Pasta4.8 mg30% DV
  82. 82Soft white wheatCereal Grains and Pasta4.8 mg30% DV
  83. 83Raw milletCereal Grains and Pasta4.7 mg30% DV
  84. 84Chinese chow mein noodlesCereal Grains and Pasta4.7 mg29% DV
  85. 85Hulled barleyCereal Grains and Pasta4.6 mg29% DV
  86. 86Pearled barley, rawCereal Grains and Pasta4.6 mg29% DV
  87. 87White self-rising degermed cornmeal, enrichedCereal Grains and Pasta4.6 mg29% DV
  88. 88Yellow self-rising degermed enriched cornmealCereal Grains and Pasta4.6 mg29% DV
  89. 89Dry spinach spaghettiCereal Grains and Pasta4.5 mg28% DV
  90. 90Whole grain sorghum flourCereal Grains and Pasta4.5 mg28% DV
  91. 91Hard white wheatCereal Grains and Pasta4.4 mg27% DV
  92. 92Raw brown medium-grain riceCereal Grains and Pasta4.3 mg27% DV
  93. 93Dark rye flourCereal Grains and Pasta4.3 mg27% DV
  94. 94Rye grainCereal Grains and Pasta4.3 mg27% DV
  95. 95Raw enriched long-grain white riceCereal Grains and Pasta4.2 mg26% DV
  96. 96Uncooked enriched short-grain white riceCereal Grains and Pasta4.1 mg26% DV
  97. 97Sorghum flourCereal Grains and Pasta4 mg25% DV
  98. 98Buckwheat flourCereal Grains and Pasta3.8 mg24% DV
  99. 99Sorghum grainCereal Grains and Pasta3.7 mg23% DV
  100. 100White whole-grain cornmealCereal Grains and Pasta3.6 mg23% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.