10 Foods That Are High in Niacin


Niacin is an important nutrient that the body needs for various functions. It’s sometimes known as vitamin B3. Niacin is found in food and used by the body to help convert food into energy. It also helps keep the nervous system functioning properly.

Niacin is found in many foods, including meat, poultry, fish, fortified cereals, and peanuts. Most people get enough niacin from their diet and don’t need to take a supplement. However, some people may not get enough niacin from their diet and may need to take a supplement.

10 Foods That are Rich in Niacin

1. Chicken

All cuts of chicken – including skin and dark meat – are good sources of niacin. A 3-ounce serving of cooked chicken breast meat provides 12.5 milligrams of niacin, or 63 percent of the recommended dietary allowance (RDA) for women and 40 percent for men.

2. Peanuts

Nuts are an excellent source of nutrients and contain 4-5 mg of niacin per ounce of peanuts. They are also high in protein and fiber, making them an ideal snack for people looking to lose weight.

[ Read: 8 Amazing Benefits Of Eating Nuts During Pregnancy ]

3. Beef

Beef liver, turkey and tuna are other good sources of niacin as well, providing about 5 mg for every 3 ounces consumed.

4. Green Peas

Green peas also contain a significant amount of niacin – around 2 mg per cup cooked – so these can be a great addition to meals or as a side dish all on their own.

5. Fortified Breakfast Cereals

Cereals such as corn flakes and Special K, also contain a good amount of niacin – about 1-4 mg per cup. The way these foods are manufactured means that the nutrients are absorbed more easily by our bodies.

6. Milk

Milk is another excellent source of this important nutrient. A single serving provides one-third of the RDA for women and half for men. It’s also an excellent source of protein, making it a great addition to any meal or snack.

7. Mushrooms

Finally, mushrooms provide about 3 mg of niacin for every 4 ounces cooked – which makes them a good portion for adding to soups and stews or eating alone with butter or oil as a side dish.

[ Read: 10 Foods High In Vitamin B5 ]

8. Salmon

Salmon is not only a good source of niacin but also omega-3 fatty acids, which are beneficial for heart health. A 3-ounce serving provides 7.5 mg of niacin, or 38 percent of the RDA for women and 25 percent for men.

9. Halibut

Halibut is another fish that’s high in niacin, providing 6 mg per 3-ounce serving. It’s also a good source of protein and omega-3 fatty acids.

10. Brown Rice

Brown rice is a whole grain that’s a good source of niacin, with each cup providing 2 mg of the nutrient. It’s also high in fiber and other nutrients, making it a healthy addition to any diet.

These are just some of the foods that are rich in niacin. By including these in your diet, you can help ensure that you’re getting enough of this important nutrient.

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