Foods high in Vitamin B3
Niacin is part of NAD, a molecule used in hundreds of reactions that turn food into energy and repair DNA. Fish, poultry and meat are the richest sources, and your body also makes some from tryptophan, an amino acid in protein foods. Real deficiency is rare wherever people eat enough protein.
The ranking
Top 3 foods high in vitamin B3
Per 100 g, with each food's share of the 16 mg daily value.
- 22.1
- 17.5
A typical portion is 75 to 100 g, and once a week is plenty: liver is very high in vitamin A.
- 17.2
A serving is a tablespoon or two (16 to 32 g), not 100 g.
Quick tip
A portion of tuna, chicken or turkey covers most of a day. Peanuts are the best plant source.
This is just the top of the list
Which foods high in vitamin B3 would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in vitamin B3 that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the vitamin B3 in any ingredient you search, per 100 g.
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Check any food's vitamin B3
Search any ingredient and see its vitamin B3 per 100 g, straight from real food data.
In the izeeva app you can look up the vitamin B3 in any food you like, not just this list, with the exact amount per 100 g.