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4 Best Foods High in Niacin – List of low, middle, and rich!

4 Best Foods High in Niacin - List of low, middle, and rich! / Image by RitaE from Pixabay
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Foods high in niacin: Niacin is also known as vitamin B3. It is required in many processes in the body, for example, in energy metabolism and cell division. The term niacin does not refer to a single vitamin but stands for nicotinic acid and nicotinamide as well as their compounds. Learn about the effect and function of niacin here.


Niacin (vitamin B3) – What is that?

Niacin (vitamin B3) - What is that?
Foods High in Niacin / Niacin (vitamin B3) – What is that?. / Image by RitaE from Pixabay

Niacin, also known as vitamin B3vitamin PP or nicotinic acid, is not a vitamin in the real sense of the word because it can be produced independently in the human organism without external supply.

The body uses the amino acid tryptophan, which can convert into the essential active ingredient niacin with the help of vitamin B6. However, an exclusively endogenous niacin synthesis is not sufficient to cover the daily requirement of vitamin B3.

As an element of the coenzymes NAD and NADP, niacin is essential for energy production as from glucosefat, and amino acids. Not only the substance compounds nicotinamide and nicotinic acid are found in food, but also the coenzyme forms.

Niacin is the most stable of the vitamins so that it is hardly sensitive to heatlight, and oxygen. Therefore, no special care is getting required during preparation and storage or preservation.

Vitamin B3 losses an average of 10% if it’s getting boiled in water. In the case of cooked foods, it should be getting noted that pouring away the boiled water is associated with vitamin loss.


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Daily niacin requirements

The human body needs food containing vitamin B3 to meet its niacin requirements. The effect of niacin primarily relates to critical metabolic processes in the body, such as the production of fatty acids.

Americans cover their niacin requirements quite well. Women should take 13 milligrams of vitamin B3 daily and Men 13 to 17 milligrams, depending on ageNursing women have a higher niacin requirement.


A related video about “How to Know If You Need More Niacin”.

Ever wonder if you need more niacin? This episode covers the signs and symptoms of niacin deficiency as well as the reasons you’d be likely to become deficient.

Video Credit: Chris Masterjohn, PhD


4 Foods High in Niacin

4 Foods High in Niacin
4 Foods High in Niacin. / Image by vika-imperia550 from Pixabay

Especially animal products are rich in niacin (vitamin B3):

  1. Meat
  2. Offal
  3. Pork
  4. Beef liver

are rich in niacin

Foods containing niacin, on the other hand, are less well found in the plant world. Plants have a comparatively low vitamin B3 content. Besides, humans have much lower absorption of niacin of plant origin than from animal sources.

Other foods containing vitamin B3 include meat from beefporkrabbit, and veal as well as fish such as herring or salmon

Among the few right niacin suppliers of vegetable origin are dried apricotspeanutswhole grains such as barley or buckwheat

Bean coffee also contains a lot of vitamin B3. The foods listed here usually have more than two milligrams per 100 grams.


List of foods with the low, middle, and high niacin (vitamin B3) content

Niacin content indicated in mg per 100 g of food.

Niacin content in Meat, poultry, and sausages:

  • Ham without fat edge 0,21mg
  • Cutlets 4,3mg
  • Pork tenderloin 4,5mg
  • Lamb 5,8mg
  • Veal 6,3mg
  • Chicken 6,8mg
  • Beef and veal 7,5mg
  • Chicken liver 11,6mg


Niacin content in Fish:

  • Plugs and clams 1,5mg
  • Lobster 1,8mg
  • Oysters 2,2mg
  • Redfish 2,5mg
  • Eel 2,6mg
  • Flounder 3.4mg
  • Herring 3,8mg
  • Saithe 4,0mg
  • Kipper 4,3mg
  • Baltic herring 4,3mg
  • Halibut 5,9mg
  • Mackerel 7,7mg
  • Tuna 8,5mg


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Niacin content in Salads and vegetables:

  • Cucumbers 0,2mg
  • Lamb’s lettuce 0,4mg
  • Courgettes 0,4mg
  • Leeks 0,5mg
  • Tomatoes 0,5mg
  • Savoy cabbage 0,5mg
  • Cauliflower 0,6mg
  • Carrots 0,6mg
  • Spinach 0,6mg
  • Brussels sprouts 0,7mg
  • Asparagus 1,0mg
  • Broccoli 1.1mg
  • Potatoes 1,2mg
  • Kale 2,1mg
  • Mushroom 4,7mg


Niacin content in Beverages:

  • White wine 0,02mg
  • Malt beer 0,53mg
  • Non-alcoholic beer 0,62mg


Niacin content in Cereal products:

  • Rye bread 0,9mg
  • Oat flakes 1,0mg
  • White bread 1,0mg
  • Crispbread 1,1mg
  • Cornflakes 1,4mg
  • Rice, natural 5,2mg
  • Edible bran 17,7mg


Niacin content in Legumes:

  • White beans, 2,1mg
  • Lenses 2.2mg
  • Soybeans 2,5mg
  • Peas 2,8mg


Niacin content in Milk, dairy products, and eggs:

  • Buttermilk 0,1mg
  • Edam 0,1mg
  • Egg 0,1mg
  • Yogurt with 1,5 % fat content 0,1mg
  • Whole milk 0,1mg
  • Edible curd cheese lean 0,2mg
  • Brie 1,2mg
  • Camembert dry 1,2mg


Niacin content in Nuts and grains:

  • Sunflower seeds 4,1mg
  • Sesame 5,0mg
  • Peanuts 15,3mg


Niacin content in Fruits:

Niacin content in Mushrooms:

  • Porcini mushroom 4,9mg
  • Chanterelle 6,5mg


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Niacin content in Confectionery:


A related video about “How to Get Niacin Into Your Skin Care Routine”.

Getting Niacin into your skincare routine is a lot easier than you might think it’s going to be. Get Niacin into your skincare routine with help from a board-certified dermatologist with a private practice in this free video clip.

Video Credit: ehowbeauty


What are the symptoms of a niacin deficiency?

deficiency of niacin can only arise if no niacin is getting absorbed through the foods or the body’s niacin synthesis from Tryptophan does not function properly.

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Among the first symptoms of deficiency are:

  • Dementia
  • Insomnia
  • Loss of appetite
  • Depressive disgruntlement
  • Weakness
  • Tiredness
  • Memory problems



Feel free to share this article about “foods high in niacin” with someone who wants to know more about this topic or has an interest in healthy living and foods.