Nutrient lists · USDA FNDDS 2021–2023
Foods high in niacin
Per serving, the top food in USDA’s FNDDS is Fish, tuna, cooked, with 20.6 mg of niacin in 1 small/regular fillet (90 g), 129% of the Daily Value. Beef, steak, T-bone, lean only eaten, Liver, beef and Chicken breast, fried, coated, prepared skinless, coating eaten, from raw come next. Per 100 grams, Yeast extract spread ranks first, at 128 mg.
Per serving
Serving size a usual portion
| Food | Serving | Niacin (B3) | % DV |
|---|---|---|---|
| 1Fish, tuna, cooked | 1 small/regular fillet · 90 g | 20.6 mg | 129% |
| 2Beef, steak, T-bone, lean only eaten | 1 regular · 300 g | 17.5 mg | 109% |
| 3Fish, salmon, grilled | 1 small/regular fillet · 140 g | 15.1 mg | 95% |
| 4Liver, beef | 1 slice, any size · 85 g | 14.7 mg | 92% |
| 5Fish, mackerel, grilled | 1 small/regular fillet · 140 g | 14.7 mg | 92% |
| 6Chicken breast, fried, coated, prepared skinless, coating eaten, from raw | 1 medium breast · 165 g | 14.1 mg | 88% |
| 7Fish, swordfish | 1 fillet, any size · 140 g | 12.3 mg | 77% |
| 8Cereal, O's, multigrain | 1 cup · 30 g | 12 mg | 75% |
| 9Chicken tenders or strips, breaded, from fast food | 1 cup · 140 g | 11.5 mg | 72% |
| 10Chicken, meatless, breaded, fried | ½ cup, pieces · 84 g | 10.8 mg | 67% |
| 11Fish, halibut | 1 fillet, any size · 140 g | 10.5 mg | 66% |
| 12Steak, NS as to type of meat, NS as to fat eaten | 1 regular · 160 g | 10.5 mg | 66% |
| 13Pork, chop, lean only eaten | 1 regular · 120 g | 10.3 mg | 64% |
| 14Chicken leg, drumstick and thigh, baked, coated, skin / coating eaten | 1 medium leg · 195 g | 10.3 mg | 64% |
| 15Vegetarian, fillet | 1 fillet · 85 g | 10.2 mg | 64% |
% Daily Value: the share of the FDA’s 16 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Niacin (B3) | % DV |
|---|---|---|
| 1Yeast extract spread | 128 mg | 800% |
| 2Yeast | 40.2 mg | 251% |
| 3Cereal, O's, multigrain | 40.1 mg | 251% |
| 4Fish, tuna, cooked | 22.9 mg | 143% |
| 5Fish, anchovy | 19.9 mg | 124% |
| 6Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar) | 19.3 mg | 121% |
| 7Liver, beef | 17.3 mg | 108% |
| 8Peanut butter, lower sugar | 16.4 mg | 102% |
| 9Peanuts, dry roasted, salted | 14.4 mg | 90% |
| 10Wheat bran | 13.6 mg | 85% |
| 11Breakfast bar, cereal crust with fruit filling, lowfat | 13.5 mg | 84% |
| 12Cereal, bran flakes, plain | 13.3 mg | 83% |
| 13Chicken, meatless, breaded, fried | 12.8 mg | 80% |
| 14Pork sausage, reduced sodium | 12 mg | 75% |
| 15Turkey or chicken sausage, reduced sodium | 12 mg | 75% |
% Daily Value: the share of the FDA’s 16 mg a day in 100 g.
About niacin in this data
Niacin is vitamin B3; Calorie Tape lists it as “Niacin (B3)”, in milligrams. FNDDS reports preformed niacin only. The FDA’s Daily Value of 16 mg is in niacin equivalents, which also count niacin the body makes from tryptophan, so the %DV here can read low for high-protein foods such as tuna and steak.
For what niacin does in the body and how much people need, see Niacin: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track niacin in Calorie Tape
Calorie Tape logs every nutrient a food reports, niacin included, and shows which foods your day’s niacin came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in thiaminTop per serving: Veggie burger patty, no bun
- Foods high in riboflavinTop per serving: Liver, beef
- Foods high in vitamin B6Top per serving: Beef, steak, T-bone, lean only eaten
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Compare the top twoFish, tuna, cooked vs Beef, steak, T-bone, lean only eaten, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Niacin: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.