20 Foods High in Niacin (Vitamin B3): Energy and DNA Repair

Niacin, or vitamin B3, is a water-soluble B vitamin with one of the broadest metabolic footprints of any nutrient. In its active forms as nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), niacin participates in more than 400 enzymatic reactions involving energy metabolism, DNA repair, cell signaling, and antioxidant defense. NAD is the most abundant coenzyme in the cell, required for the citric acid cycle, fatty acid oxidation, glycolysis, and the electron transport chain that produces the majority of cellular ATP. NADP drives biosynthetic reactions including fatty acid synthesis and the pentose phosphate pathway. The National Institutes of Health identifies niacin as essential for energy production from all three macronutrients, DNA repair through NAD-consuming enzymes like PARP, and the maintenance of the skin, mucous membranes, and nervous system.

Niacin is unique among vitamins in that it can be synthesized in the body from the amino acid tryptophan, with 60 mg of tryptophan converting to approximately 1 mg of niacin. This conversion is measured in niacin equivalents (NE), meaning the RDA of 16 mg NE for adult men and 14 mg NE for adult women reflects both dietary niacin and tryptophan-derived niacin. Severe deficiency causes pellagra, characterized by the four Ds: dermatitis, diarrhea, dementia, and death, historically a major public health crisis in populations relying on corn as a dietary staple without the traditional nixtamalization process that releases bound niacin. Harvard T.H. Chan School of Public Health notes that meat, poultry, fish, and peanuts are the richest niacin sources, with fortified grains providing the most reliable background niacin for populations with limited animal food access.

Jump to: Chicken Breast | Yellowfin Tuna | Turkey Breast | Beef Liver | Salmon | Pork Tenderloin | Peanuts | Halibut | Lean Beef | Mackerel | Fortified Cereal | Sardines | Brown Rice | Portobello Mushrooms | Avocado | Enriched Pasta | Green Peas | Sunflower Seeds | Nutritional Yeast | Chicken Liver | Summary Table | Tips | FAQ

20 Foods With the Highest Niacin Content

1. Chicken Breast: The Most Niacin-Dense Everyday Protein

A 3-ounce serving of cooked chicken breast provides approximately 11 mg of niacin, nearly the full daily requirement for women in a single lean protein serving. Poultry is the richest everyday niacin source among commonly consumed meats, with chicken breast providing more niacin per ounce than beef, pork, or fish.

The NIH Office of Dietary Supplements identifies poultry as one of the primary niacin sources in the American diet, noting that the niacin in animal protein is preformed and immediately available, unlike the niacin that must be synthesized from tryptophan in plant foods.

Best eaten: Baked, grilled, or poached; skinless breast maximizes niacin while keeping saturated fat minimal.

Per 3 oz cooked.

2. Yellowfin Tuna (Cooked): The Most Niacin-Rich Fish

A 3-ounce serving of cooked yellowfin tuna provides approximately 18.7 mg of niacin, more than the full daily requirement for men in a single lean fish serving. Tuna is the most niacin-dense commonly available fish and one of the highest niacin foods in the entire food supply regardless of category.

Best eaten: Grilled or seared as a steak; canned tuna provides less niacin than fresh but remains a meaningful source at approximately 11 mg per 3-ounce serving.

Per 3 oz cooked.

3. Turkey Breast: A Lean Poultry Niacin Powerhouse

A 3-ounce serving of cooked turkey breast provides approximately 10 mg of niacin alongside 26 grams of protein, selenium, and zinc. Turkey is comparable to chicken in niacin density and is widely consumed as a lean protein source that delivers near-complete daily niacin coverage per serving.

Best eaten: Roasted, sliced thin for sandwiches, or cubed into grain bowls; thighs provide slightly less niacin than breast but remain a meaningful source.

Per 3 oz cooked breast.

4. Beef Liver: An Organ Meat With Very High Niacin

A 3-ounce serving of cooked beef liver provides approximately 14 mg of niacin alongside its extraordinary B12, iron, folate, copper, and vitamin A. Liver is one of the highest-niacin single foods and one of the few foods that provides near-complete daily requirements of multiple B vitamins simultaneously from a single serving.

Best eaten: Sauteed quickly with onions and balsamic vinegar; limit to once weekly due to very high vitamin A and copper.

Per 3 oz cooked. Limit to once weekly.

5. Salmon (Wild-Caught): A Niacin-Rich Fatty Fish

A 3-ounce serving of cooked wild-caught salmon provides approximately 8.6 mg of niacin alongside omega-3 fatty acids, vitamin D, B12, and selenium. Salmon delivers niacin alongside the most heart and brain-protective nutrient combination of any commonly available fish.

Best eaten: Baked, grilled, or pan-seared; wild-caught sockeye provides more niacin than farmed Atlantic salmon.

Per 3 oz cooked wild-caught sockeye.

6. Pork Tenderloin: A Lean Meat With Strong Niacin

A 3-ounce serving of cooked pork tenderloin provides approximately 6.8 mg of niacin alongside thiamine, selenium, and B vitamins. Pork leads all meats in thiamine and delivers strong niacin content simultaneously, making it the most multi-B-vitamin-efficient common meat available.

Best eaten: Roasted or grilled; marinate in citrus and herbs; pairs well with roasted vegetables.

Per 3 oz cooked.

7. Peanuts: The Most Niacin-Dense Whole Plant Food

One ounce of dry-roasted peanuts provides approximately 4.4 mg of niacin, the highest niacin content of any common nut, seed, or legume. Peanuts are one of the best plant-based niacin sources and an important everyday contributor for people who eat them regularly as a snack or in peanut butter.

Best eaten: As a daily snack or as natural peanut butter on whole-grain toast; peanut butter provides approximately 4 mg of niacin per two-tablespoon serving.

Per 1 oz dry-roasted.

8. Halibut: A Lean White Fish With High Niacin

A 3-ounce serving of cooked halibut provides approximately 8.1 mg of niacin alongside magnesium, phosphorus, and selenium. Halibut is a mild-flavored, versatile white fish that delivers impressive niacin content alongside its lean protein and mineral profile.

Best eaten: Baked, grilled, or poached; season simply to preserve its delicate flavor and pair with roasted vegetables.

Per 3 oz cooked.

9. Lean Beef (Sirloin): A Dependable Niacin Meat

A 3-ounce serving of cooked lean beef sirloin provides approximately 7.5 mg of niacin alongside zinc, iron, B12, and creatine. Beef provides niacin alongside the zinc and iron that support the same cellular energy metabolism pathways in which niacin cofactors operate.

Best eaten: Grilled or pan-seared; choose lean cuts and pair with vegetables for a balanced meal.

Per 3 oz cooked.

10. Mackerel: A Fatty Fish With Meaningful Niacin

A 3-ounce serving of cooked Atlantic mackerel provides approximately 7.3 mg of niacin alongside omega-3 fatty acids, vitamin D, B12, and CoQ10. Mackerel delivers niacin alongside one of the most cardiovascular-targeted nutrient profiles of any commonly available fish.

Best eaten: Grilled, smoked, or baked; choose Atlantic over king mackerel for lower mercury.

Per 3 oz cooked.

11. Fortified Breakfast Cereal: A Convenient High-Niacin Option

Many fortified cereals provide 20 to 100 percent of the daily niacin requirement per serving. Mandatory niacin enrichment of refined grain products was introduced after pellagra epidemics demonstrated its public health importance, making fortified cereals a reliable background niacin source.

Best eaten: With low-fat milk; choose whole grain with minimal added sugar; check label for niacin percentage.

Per 1 serving; values vary significantly. Check the label.

12. Sardines: An Affordable Niacin Fish

A 3-ounce serving of canned sardines provides approximately 4.4 mg of niacin alongside omega-3 fatty acids, calcium, and B12. Sardines provide niacin at a cost and convenience advantage over fresh fish, making them a practical everyday option for consistent niacin intake from seafood.

Best eaten: On whole-grain crackers with lemon and herbs, stirred into pasta, or mashed onto toast.

Per 3 oz canned in oil, drained.

13. Brown Rice: A Whole Grain Niacin Contributor

One cup of cooked brown rice provides approximately 3 mg of niacin, significantly more than white rice. Brown rice’s niacin advantage over white rice makes the whole grain choice nutritionally meaningful specifically for niacin alongside magnesium and fiber.

Best eaten: As a base for grain bowls, stir-fries, and side dishes.

Per 1 cup cooked.

14. Portobello Mushrooms (Cooked): A Plant Niacin Source

One cup of cooked portobello mushrooms provides approximately 5.6 mg of niacin, the highest niacin content of any commonly consumed vegetable. Mushrooms are unique among plant foods in their niacin density and provide this B vitamin through their own biosynthetic pathways rather than accumulating it from soil.

Harvard T.H. Chan School of Public Health identifies mushrooms as one of the best plant-based niacin sources available, noting their value specifically for vegetarians and vegans who cannot rely on meat and fish for their niacin requirements.

Best eaten: Roasted whole as a meat substitute, sauteed with garlic and olive oil, or grilled as a burger patty alternative.

Per 1 cup cooked.

15. Avocado: A Niacin-Containing Healthy Fat Fruit

One medium avocado provides approximately 3.5 mg of niacin alongside monounsaturated fats, folate, potassium, and B6. Avocado is one of the few fruits with a meaningful niacin contribution, making it a nutritionally multi-functional food that delivers niacin alongside its more celebrated healthy fat benefits.

Best eaten: Sliced on whole-grain toast, mashed into guacamole, or added to salads and grain bowls.

Per 1 medium avocado (150 g).

16. Enriched Pasta: A Fortified Grain Niacin Source

One cup of cooked enriched pasta provides approximately 2.3 mg of niacin from mandatory enrichment. For households that eat pasta regularly, its niacin contribution adds a consistent background addition to total intake across the week.

Best eaten: With tomato-based sauces and lean proteins; whole wheat enriched pasta provides additional fiber.

Per 1 cup cooked.

17. Green Peas (Cooked): A Vegetable With Useful Niacin

One cup of cooked green peas provides approximately 3.0 mg of niacin alongside protein, fiber, folate, and thiamine. Green peas are among the more niacin-dense common vegetables and provide their B vitamin content in a practical, versatile format.

Best eaten: Stirred into soups, stir-fries, and grain dishes; frozen peas retain most niacin and are more convenient than fresh.

Per 1 cup cooked.

18. Sunflower Seeds: A Seed With Strong Niacin

One ounce of dry-roasted sunflower seeds provides approximately 2 mg of niacin alongside vitamin E, magnesium, and selenium. Sunflower seeds consistently deliver meaningful contributions across multiple B vitamins and minerals, making them one of the most nutritionally productive everyday snack seeds.

Best eaten: As a snack, sprinkled on salads and grain bowls, or stirred into oatmeal.

Per 1 oz dry-roasted, unsalted.

19. Nutritional Yeast (Fortified): A Vegan Niacin Powerhouse

Two tablespoons of fortified nutritional yeast provide approximately 10 mg of niacin alongside B12, thiamine, and riboflavin. Fortified nutritional yeast is the most efficient single vegan niacin source available and delivers nearly the full daily requirement in a small condiment serving.

Best eaten: Sprinkled on popcorn, pasta, and grain bowls; check labels specifically for fortified varieties.

Per 2 tbsp fortified; values vary by brand.

20. Chicken Liver: An Organ Meat With High Niacin

A 3-ounce serving of cooked chicken liver provides approximately 11.8 mg of niacin alongside B12, folate, riboflavin, and iron. Chicken liver’s niacin content matches or exceeds chicken breast while delivering a broader B vitamin profile, making it nutritionally superior to breast meat for comprehensive B vitamin coverage.

Best eaten: Sauteed with onions and thyme, blended into smooth pâté; limit to once or twice weekly due to high vitamin A.

Per 3 oz cooked. Limit to once or twice weekly.

Summary: Top 20 Niacin Foods at a Glance

Tips for Getting the Most Niacin From Food

Pair niacin with the other B vitamins. Niacin works alongside the other B vitamins in energy metabolism, so a varied diet covers all of them at once. If you want to fill gaps, see our lists of foods high in vitamin B1, foods high in vitamin B6, and foods high in vitamin B12.

Eat protein-rich meals for the most reliable niacin intake. Niacin in animal proteins is preformed and immediately available. In addition, animal proteins are rich in tryptophan, which converts to niacin in the body at a rate of 60:1. High-protein meals from meat, fish, and poultry are therefore the most efficient niacin dietary strategy, providing both direct niacin and a tryptophan-derived supplement from the same serving.

Nixtamalization unlocks corn niacin. The traditional preparation of corn by soaking in alkaline solution (nixtamalization) releases niacin from its bound form (niacytin) and makes it bioavailable. Populations eating unprocessed corn as a staple without this preparation historically developed pellagra. Masa harina and tortillas made from nixtamalized corn are significantly better niacin sources than whole cornmeal that has not been treated.

High-dose niacin supplements have significant side effects. Niacin in supplement form above 50 mg causes flushing (a harmless but uncomfortable reddening and warming of the skin) and at very high therapeutic doses (1,000 to 3,000 mg prescribed for cholesterol management) can cause liver damage, gout, and elevated blood sugar. Food niacin carries none of these risks. Never take high-dose niacin supplements without medical supervision.

Include mushrooms for plant-based niacin coverage. Portobello and cremini mushrooms provide more niacin per serving than most other vegetables and legumes, making them the standout plant niacin source for vegetarians and vegans. Including a cup of cooked mushrooms in several weekly meals contributes meaningfully to total plant-based niacin intake.

Niacin Foods: Frequently Asked Questions

How much niacin do I need per day?
The RDA is 16 mg NE for adult men and 14 mg NE for adult women. Niacin equivalents (NE) count both the niacin in food and the niacin your body makes from tryptophan, so most people eating a varied diet with poultry, fish, or fortified grains meet the requirement without a supplement.

What is the best food source of niacin?
Chicken breast, yellowfin tuna, turkey breast, and beef liver are among the richest sources, and a single 3-ounce serving of chicken breast provides nearly a full day’s requirement for women. Among plant foods, peanuts are the most niacin-dense whole food on this list.

Where can vegetarians and vegans get niacin?
Peanuts, portobello mushrooms, green peas, sunflower seeds, brown rice, and fortified nutritional yeast and breakfast cereals are the strongest plant-based options. Mushrooms and fortified foods are especially useful for people who do not eat meat or fish.

Can niacin from food lower cholesterol?
Prescription niacin has been used to manage cholesterol, but at doses of 1,000 to 3,000 mg per day, far more than food provides, and those doses can cause flushing, liver problems, and raised blood sugar. Food niacin does not act this way and carries none of those risks. Talk to your doctor before taking high-dose niacin supplements.

Does niacin help with weight loss?
Niacin is needed to turn food into energy, but there is no strong evidence that taking extra niacin causes weight loss. Getting enough from food simply keeps your energy metabolism working normally. For a broader look at nutrients that matter when losing weight, see our guide to the best vitamins for weight loss.

The Bottom Line

Niacin is a B vitamin whose central role in NAD metabolism makes it foundational to energy production, DNA repair, and cellular antioxidant defense. Meeting the daily requirement is straightforward for omnivores through consistent intake of poultry, fish, and lean meats, with peanuts, mushrooms, and fortified grains providing the most reliable plant-based options. The most important practical knowledge about niacin is not its food sources but its supplement risk: high-dose niacin is a pharmacological agent with real side effects when used therapeutically, and food niacin from a varied diet is always the preferred approach.

Nutrition data sourced from the USDA FoodData Central database. Individual values may vary based on food preparation and growing conditions. This article is for informational purposes only and does not constitute medical advice. High-dose niacin supplements should only be used under medical supervision.

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