Foods high in niacin

Crude rice bran tops the list with 10.8 mg per 100 calories. 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 Pasta10.8 mg
  2. 2White sorghum bran, unenriched, rawCereal Grains and Pasta6.8 mg
  3. 3Crude wheat branCereal Grains and Pasta6.3 mg
  4. 4Enriched white masa corn flourCereal Grains and Pasta2.7 mg
  5. 5Enriched yellow masa corn flourCereal Grains and Pasta2.7 mg
  6. 6Dry whole-wheat pastaCereal Grains and Pasta2.5 mg
  7. 7Whole grain pasta, 51% wheat, dryCereal Grains and Pasta2.4 mg
  8. 8Black rice, unenriched, rawCereal Grains and Pasta2.3 mg
  9. 9Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta2.2 mg
  10. 10Dry enriched egg noodlesCereal Grains and Pasta2.2 mg
  11. 11Cooked whole-wheat pastaCereal Grains and Pasta2.1 mg
  12. 12Enriched white bread flourCereal Grains and Pasta2.1 mg
  13. 13Cooked brown long-grain riceCereal Grains and Pasta2.1 mg
  14. 14BuckwheatCereal Grains and Pasta2 mg
  15. 15Protein-fortified spaghetti, dryCereal Grains and Pasta2 mg
  16. 16Uncooked speltCereal Grains and Pasta2 mg
  17. 17Cooked speltCereal Grains and Pasta2 mg
  18. 18Dry enriched vegetable macaroniCereal Grains and Pasta2 mg
  19. 19Durum wheatCereal Grains and Pasta2 mg
  20. 20Unbleached enriched all-purpose flourCereal Grains and Pasta2 mg
  21. 21Dry enriched pastaCereal Grains and Pasta1.9 mg
  22. 22Wild rice, rawCereal Grains and Pasta1.9 mg
  23. 23Khorasan grain, rawCereal Grains and Pasta1.9 mg
  24. 24Crude wheat germCereal Grains and Pasta1.9 mg
  25. 25Uncooked khorasan wheatCereal Grains and Pasta1.9 mg
  26. 26Raw wild riceCereal Grains and Pasta1.9 mg
  27. 27Cooked enriched parboiled white riceCereal Grains and Pasta1.9 mg
  28. 28Cooked unenriched parboiled long-grain white riceCereal Grains and Pasta1.9 mg
  29. 29Enriched white cake flourCereal Grains and Pasta1.9 mg
  30. 30Red rice, unenriched, rawCereal Grains and Pasta1.9 mg
  31. 31Dry enriched instant white riceCereal Grains and Pasta1.8 mg
  32. 32Bleached enriched all-purpose flourCereal Grains and Pasta1.8 mg
  33. 33Whole-groat buckwheat flourCereal Grains and Pasta1.8 mg
  34. 34Barley flour or mealCereal Grains and Pasta1.8 mg
  35. 35Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta1.8 mg
  36. 36Unbleached enriched white bread flourCereal Grains and Pasta1.8 mg
  37. 37White whole grain sorghum, rawCereal Grains and Pasta1.8 mg
  38. 38Chia seeds, rawCereal Grains and Pasta1.8 mg
  39. 39Raw brown long-grain riceCereal Grains and Pasta1.8 mg
  40. 40Brown rice flourCereal Grains and Pasta1.7 mg
  41. 41Cooked khorasan wheatCereal Grains and Pasta1.7 mg
  42. 42Hard red spring wheatCereal Grains and Pasta1.7 mg
  43. 43Dry enriched spinach egg noodlesCereal Grains and Pasta1.7 mg
  44. 44Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta1.7 mg
  45. 45Raw unenriched long grain brown riceCereal Grains and Pasta1.7 mg
  46. 46Pearled farro, rawCereal Grains and Pasta1.7 mg
  47. 47Pearled barley, cookedCereal Grains and Pasta1.7 mg
  48. 48Hard red winter wheatCereal Grains and Pasta1.7 mg
  49. 49Enriched semolinaCereal Grains and Pasta1.7 mg
  50. 50Barley flourCereal Grains and Pasta1.7 mg
  51. 51Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta1.6 mg
  52. 52Einkorn grain, rawCereal Grains and Pasta1.6 mg
  53. 53White industrial flour, 13% protein, enrichedCereal Grains and Pasta1.6 mg
  54. 54Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta1.6 mg
  55. 55Brown rice flourCereal Grains and Pasta1.6 mg
  56. 56White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta1.6 mg
  57. 57White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta1.6 mg
  58. 58Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta1.6 mg
  59. 59White industrial flour, 10% protein, enrichedCereal Grains and Pasta1.6 mg
  60. 60Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta1.6 mg
  61. 61Bleached enriched all-purpose white wheat flourCereal Grains and Pasta1.6 mg
  62. 62Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta1.6 mg
  63. 63All-purpose flour, enriched, unbleachedCereal Grains and Pasta1.6 mg
  64. 64Whole grain buckwheatCereal Grains and Pasta1.6 mg
  65. 65Whole grain soft wheat flourCereal Grains and Pasta1.6 mg
  66. 66Whole grain spelt flourCereal Grains and Pasta1.6 mg
  67. 67White self-rising cornmeal, enrichedCereal Grains and Pasta1.6 mg
  68. 68Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta1.6 mg
  69. 69Enriched fine yellow cornmealCereal Grains and Pasta1.6 mg
  70. 70Millet flourCereal Grains and Pasta1.6 mg
  71. 71Barley malt flourCereal Grains and Pasta1.6 mg
  72. 72Sprouted wheatCereal Grains and Pasta1.6 mg
  73. 73Fine semolina flourCereal Grains and Pasta1.5 mg
  74. 74Enriched egg noodles, cooked, with saltCereal Grains and Pasta1.5 mg
  75. 75Cooked enriched egg noodlesCereal Grains and Pasta1.5 mg
  76. 76Unenriched whole wheat flourCereal Grains and Pasta1.5 mg
  77. 77Bulgur, dryCereal Grains and Pasta1.5 mg
  78. 78White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta1.5 mg
  79. 79Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta1.5 mg
  80. 80Roasted buckwheat groats, dryCereal Grains and Pasta1.5 mg
  81. 81Bulgur, rawCereal Grains and Pasta1.5 mg
  82. 82Whole-grain wheat flourCereal Grains and Pasta1.5 mg
  83. 83Soft red winter wheatCereal Grains and Pasta1.5 mg
  84. 84Enriched white tortilla flourCereal Grains and Pasta1.4 mg
  85. 85Raw enriched medium-grain white riceCereal Grains and Pasta1.4 mg
  86. 86Cooked enriched medium-grain white riceCereal Grains and Pasta1.4 mg
  87. 87Soft white wheatCereal Grains and Pasta1.4 mg
  88. 88Prepared enriched instant white riceCereal Grains and Pasta1.4 mg
  89. 89Dry enriched parboiled white riceCereal Grains and Pasta1.3 mg
  90. 90Dry unenriched parboiled long-grain white riceCereal Grains and Pasta1.3 mg
  91. 91Uncle Ben's dry parboiled brown riceCereal Grains and Pasta1.3 mg
  92. 92White degermed cornmeal, enrichedCereal Grains and Pasta1.3 mg
  93. 93Yellow degermed enriched cornmealCereal Grains and Pasta1.3 mg
  94. 94Dark rye flourCereal Grains and Pasta1.3 mg
  95. 95Pearled barley, rawCereal Grains and Pasta1.3 mg
  96. 96Hulled barleyCereal Grains and Pasta1.3 mg
  97. 97Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta1.3 mg
  98. 98White self-rising degermed cornmeal, enrichedCereal Grains and Pasta1.3 mg
  99. 99Yellow self-rising degermed enriched cornmealCereal Grains and Pasta1.3 mg
  100. 100Hard white wheatCereal Grains and Pasta1.3 mg

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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.