Foods high in niacin

Crude rice bran tops the list with 40.1 mg per serving. 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 Pasta · 1 cup (118 g)40.1 mg251% DV
  2. 2Durum wheatCereal Grains and Pasta · 1 cup (192 g)12.9 mg81% DV
  3. 3Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)12 mg75% DV
  4. 4BuckwheatCereal Grains and Pasta · 1 cup (170 g)11.9 mg75% DV
  5. 5Uncooked speltCereal Grains and Pasta · 1 cup (174 g)11.9 mg74% DV
  6. 6Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)11.9 mg74% DV
  7. 7Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)11.3 mg71% DV
  8. 8Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)11.3 mg71% DV
  9. 9Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)11 mg69% DV
  10. 10Raw wild riceCereal Grains and Pasta · 1 cup (160 g)10.8 mg67% DV
  11. 11Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)10.5 mg66% DV
  12. 12Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)10.3 mg65% DV
  13. 13Brown rice flourCereal Grains and Pasta · 1 cup (158 g)10 mg63% DV
  14. 14Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)10 mg63% DV
  15. 15Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)9.9 mg62% DV
  16. 16Raw milletCereal Grains and Pasta · 1 cup (200 g)9.4 mg59% DV
  17. 17Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)9.3 mg58% DV
  18. 18Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)9.3 mg58% DV
  19. 19Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)9.3 mg58% DV
  20. 20Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)9.3 mg58% DV
  21. 21Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)9.2 mg58% DV
  22. 22Barley malt flourCereal Grains and Pasta · 1 cup (162 g)9.1 mg57% DV
  23. 23White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)8.8 mg55% DV
  24. 24Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)8.8 mg55% DV
  25. 25Hulled barleyCereal Grains and Pasta · 1 cup (184 g)8.5 mg53% DV
  26. 26Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)8.4 mg53% DV
  27. 27Hard white wheatCereal Grains and Pasta · 1 cup (192 g)8.4 mg53% DV
  28. 28Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)8.2 mg51% DV
  29. 29Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)8.2 mg51% DV
  30. 30Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)8.1 mg50% DV
  31. 31Soft white wheatCereal Grains and Pasta · 1 cup (168 g)8 mg50% DV
  32. 32Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)7.9 mg49% DV
  33. 33Crude wheat branCereal Grains and Pasta · 1 cup (58 g)7.9 mg49% DV
  34. 34Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)7.9 mg49% DV
  35. 35Crude wheat germCereal Grains and Pasta · 1 cup (115 g)7.8 mg49% DV
  36. 36White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)7.8 mg49% DV
  37. 37Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)7.8 mg49% DV
  38. 38Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)7.8 mg48% DV
  39. 39Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)7.4 mg46% DV
  40. 40Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)7.4 mg46% DV
  41. 41Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)7.4 mg46% DV
  42. 42All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)7.4 mg46% DV
  43. 43Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)7.3 mg46% DV
  44. 44Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)7.2 mg45% DV
  45. 45Rye grainCereal Grains and Pasta · 1 cup (169 g)7.2 mg45% DV
  46. 46Millet flourCereal Grains and Pasta · 1 cup (119 g)7.2 mg45% DV
  47. 47Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)7.2 mg45% DV
  48. 48Sorghum grainCereal Grains and Pasta · 1 cup (192 g)7.1 mg44% DV
  49. 49Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)6.7 mg42% DV
  50. 50Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)6.5 mg41% DV
  51. 51Uncooked teffCereal Grains and Pasta · 1 cup (193 g)6.5 mg41% DV
  52. 52Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)6.5 mg40% DV
  53. 53White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)6.5 mg40% DV
  54. 54Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)6.5 mg40% DV
  55. 55White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)6.3 mg39% DV
  56. 56Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)6.3 mg39% DV
  57. 57Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)6.2 mg38% DV
  58. 58Dry couscousCereal Grains and Pasta · 1 cup (173 g)6 mg38% DV
  59. 59White corn grainCereal Grains and Pasta · 1 cup (166 g)6 mg38% DV
  60. 60Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)6 mg38% DV
  61. 61Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)5.9 mg37% DV
  62. 62Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)5.5 mg35% DV
  63. 63Dark rye flourCereal Grains and Pasta · 1 cup (128 g)5.5 mg34% DV
  64. 64Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)5.4 mg34% DV
  65. 65Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)5.2 mg32% DV
  66. 66Cooked speltCereal Grains and Pasta · 1 cup (194 g)5 mg31% DV
  67. 67White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)4.4 mg28% DV
  68. 68Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)4.4 mg28% DV
  69. 69Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)4.4 mg28% DV
  70. 70Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)4.4 mg27% DV
  71. 71Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)4.3 mg27% DV
  72. 72Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)4.1 mg26% DV
  73. 73Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)4 mg25% DV
  74. 74Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)4 mg25% DV
  75. 75Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)3.7 mg23% DV
  76. 76Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)3.7 mg23% DV
  77. 77Cooked enriched parboiled white riceCereal Grains and Pasta · 1 cup (158 g)3.6 mg23% DV
  78. 78Cooked unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (158 g)3.6 mg23% DV
  79. 79Cooked enriched medium-grain white riceCereal Grains and Pasta · 1 cup (186 g)3.4 mg21% DV
  80. 80Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)3.3 mg21% DV
  81. 81Yellow degermed corn flourCereal Grains and Pasta · 1 cup (126 g)3.3 mg21% DV
  82. 82Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)3.3 mg21% DV
  83. 83Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)3.3 mg21% DV
  84. 84Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)3.3 mg21% DV
  85. 85Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)3.2 mg20% DV
  86. 86White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)3.2 mg20% DV
  87. 87Dry enriched egg noodlesCereal Grains and Pasta · 1 cup (38 g)3.2 mg20% DV
  88. 88Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)3.1 mg20% DV
  89. 89Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)3.1 mg19% DV
  90. 90Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)3 mg19% DV
  91. 91Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)2.9 mg18% DV
  92. 92Prepared enriched instant white riceCereal Grains and Pasta · 1 cup (165 g)2.9 mg18% DV
  93. 93Cooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (186 g)2.8 mg17% DV
  94. 94TriticaleCereal Grains and Pasta · 1 cup (192 g)2.7 mg17% DV
  95. 95Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)2.6 mg16% DV
  96. 96Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)2.6 mg16% DV
  97. 97Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)2.6 mg16% DV
  98. 98Protein-fortified spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)2.6 mg16% DV
  99. 99Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)2.6 mg16% DV
  100. 100Dry enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (38 g)2.5 mg16% 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.