Foods That Are High in Niacin

Foods that are high in Niacin have been taking over the world lately due to its benefits. We have gathered all the information you need to know before taking it.

Niacin is a crucial nutritional element that is utilized by all tissues of the body. Consuming foods that are rich in niacin can be a great method to ensure you’re getting enough of this essential vitamin. Niacin is found in both plant and animal food items. It can also be found in B-complex vitamins, as well as other supplements.

What Is Niacin?

Niacin sources include food items and supplements. Proteins from animals tend to contain greater amounts of niacin compared to food items, however an adequate intake of niacin is achievable on diets that don’t include animal products.

Why You Need Niacin

Niacin is linked to a variety of advantages for health that include lower cholesterol levels, protecting against Alzheimer’s disease and aiding in the management of diabetes. The primary role of this nutrient is to stop pellegra, which is a niacin deficiency. Additionally, it creates NAD+ which is crucial for the cellular pathway, which includes obtaining energy from protein, carbohydrates and fat.

While a niacin deficiency (pellegra) is uncommon in Western countries however, it is advised to consume plenty of foods rich in niacin, to ensure that you get the right amount for this essential vitamin. Severe niacin deficiency may result in diarrhea, dermatitis, dementia, and possibly even death.

Brown Rice

A cup cooked of brown rice is packed with 2.59 mg of Niacin. Brown rice is a well-known sources of carbohydrates that are complex. It’s an excellent option to eat plenty from whole grain. While many of the foods rich in niacin originate from animal products Brown rice is the plant-based source of niacin.This rice is also fantastic source of protein, fiber as well as minerals such as zinc and magnesium.


A can of tuna has 21.9 mg niacin.If you’ve ever eaten the taste of tuna salad or the tuna poke bowl you probably didn’t realize that you were eating a rich source of niacin in your food. Tuna is a nutrient-rich food with a dazzling information profile. That’s the reason it is frequently recommended as an excellent source of protein as well as other minerals and vitamins.

One serving of tuna will be enough to meet the needs of most people throughout the day. If you’re looking for ways to get more niacin into your diet go to the tuna can that’s likely to be in your fridge.

Portabella Mushrooms

One cup of portabella raw mushrooms contain 3.86 mg of niacin. 6

They are also low in carbohydrates, and high in minerals and vitamins, mushrooms are popular in vegan and low-carb diets.

Consuming a variety of different mushrooms is a good method to get a wide range of nutrients. If you’re in search of food items that are high in niacin, the portabella mushrooms are an excellent source.

Lean Chicken Breast

A 3-ounce portion of chicken breasts cooked to perfection has 10.3 mg of Niacin. 7

As with other animal proteins, chicken breast is a powerful source of Niacin. Chicken breasts can be a nutritious protein source for those who love meat.

If you eat a lot of chicken, you’re likely having plenty of niacin because a one small portion of chicken contains more than all of daily recommended amount for niacin.


1 ounce of peanuts has 3.42 mg of Niacin. 8

The pleasure of snacking in peanuts isn’t just to play ball. A handful of peanuts or a couple of spoonfuls of peanut butter could offer over 25 percent of your daily niacin requirements.

Peanut butter and peanuts are also great sources of protein and healthy fats for vegetarians and vegans. If you are not a fan of meat, try nuts and nut butters for additional niacin intake in your diet.

Pork Tenderloin

It is one of the many foods that are high in niacin. A 3-ounce portion of pork tenderloin that has been cooked provides 6.32 mg of Niacin. 9

Although it is true that pork is not a great source of the same amount of niacin as other animal protein sources, such as the lean chicken breast or tuna, it’s an excellent source of niacin compared to plant foods.

Pork tenderloins may not be so popular as other types of animal protein that are lean However, they’re a great source of protein as well as B vitamins.

Green Peas

One half cup of green peas cooked contains 1.18 mg of Niacin. 10

Peas green are extremely high in protein-rich plants with 4.1g per cup. They also contain other minerals like iron, potassium, zinc magnesium, niacin, and potassium. Peas can be frozen or canned so it’s easy to keep green peas on to hand at all times.

If you’re looking to cook the most nutrient-rich food, try adding some green peas to your meal.


An avocado in its raw form which weighs around 200g has 3.49 mg of niacin. 11

Avocados are a favorite for those who follow low-carb or vegan diets. They are delicious sources of healthy fats as well as other nutrients.

Although it is unlikely that you devour the entire avocado, even a quarter of an avocado will provide more than 10 percent of the daily food you need.

Nutritional Yeast

A tablespoon of the nutritional yeast spice has 39.4 mg of Niacin. 12

It is popular among vegans for its nutty taste that is similar to Parmesan cheese. nutrition yeast is a powerful vitamin B, which includes the vitamin niacin. A tablespoon can provide more than the daily requirements of Niacin. It’s easy to include nutritional yeast in dishes. Sprinkle it on soup, pasta, and salad for a tasty amount of niacin.

Sweet Potatoes

A medium-cooked sweet potato is 2.22 mg of niacin. 13

Sweet potatoes are a great source of niacin from plants, vitamin A as well as calcium, vitamin C and much more. Additionally, they are easily digestible. Because the sweet potato’s flavor are tasty and comforting, they are easy to include many of them in your daily diet. Sweet potatoes are great with other foods that are rich in niacin, such as lean chicken and avocado. It is one of the many foods that are high in niacin

A Word From Verywell

Niacin is essential for a myriad of bodily functions, therefore it is essential to eat foods that are high in Niacin. A lot of foods high in niacin come from animal sources like chicken, tuna and tuna, as well as pork and beef. Niacin-rich plants include avocados, brown rice as well as sweet potato. Seeds as well as green leafy vegetables, coffee, milk and tea all contain Niacin.

Because niacin-rich food items are plentiful and plentiful, deficiency in niacin is not common even in Western countries. If you eat an appropriate diet then you shouldn’t have any difficulty eating plenty of foods high in Niacin.

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By Cary Grant

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