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The foods highest in niacin (vitamin B3) are liver, poultry such as chicken and turkey breast, fish such as salmon, tuna and anchovies, and lean beef and pork, with peanuts, mushrooms, brown rice and enriched or fortified grains adding smaller amounts. In USDA SR Legacy data, a 3-ounce serving of pan-fried beef liver holds 93% of the Daily Value and half a roasted chicken breast holds 74%. This guide lists foods high in niacin with USDA values and FDC IDs, explains how the body also makes niacin from tryptophan, and covers what NIH’s Office of Dietary Supplements (ODS) says about pellagra and the upper limit for supplements.
Peptide Labs does not sell niacin foods or a niacin supplement. This article is general nutrition information, not medical advice. For niacin supplements, flushing and the forms sold on labels, see our separate niacin guide.
Key Takeaways
- Animal foods, especially liver, poultry and fish, are the richest niacin sources per serving.
- Peanuts, mushrooms, brown rice, tempeh and enriched grains are the main plant contributors.
- The body also turns some tryptophan from protein into niacin, which is why needs are given in niacin equivalents.
- ODS says most people in the US get more than the RDA and that pellagra is very rare here.
- No adverse effects have been reported from niacin naturally present in food; the 35 milligram upper limit applies only to supplemental niacin.
What niacin is
ODS explains that niacin is the general name for nicotinic acid, nicotinamide (also called niacinamide) and related compounds such as nicotinamide riboside. The body converts all of them into the coenzyme NAD, which more than 400 enzymes depend on, more than for any other vitamin-derived coenzyme. NAD helps transfer the energy in carbohydrates, fats and proteins into a form cells can use, and a related form, NADP, supports the building of fatty acids and cholesterol and antioxidant functions in cells.
Niacin has a second dietary route. The body can convert some tryptophan, an amino acid in protein, into NAD. The Food and Nutrition Board counts this by defining one niacin equivalent (NE) as 1 milligram of niacin or 60 milligrams of tryptophan, per ODS. ODS adds that the efficiency of that conversion varies considerably from person to person, and that it relies on enzymes that need riboflavin, vitamin B6 and iron. Our guide to foods high in riboflavin explains that link.
Foods high in niacin: USDA values per serving
The table lists niacin rich foods and other foods with niacin from USDA FoodData Central (SR Legacy). The percent Daily Value (%DV) uses FDA’s Daily Value of 16 milligrams. The values cover preformed niacin only and do not count the tryptophan in each food. ODS notes that a food giving 20% of the Daily Value or more counts as a high source.
| Food (USDA FDC ID) | Serving | Niacin (mg) | % DV |
|---|---|---|---|
| Beef liver, pan-fried (168627) | 3 oz (85 g) | 14.9 | 93% |
| Chicken breast, meat only, roasted (171477) | 1/2 breast (86 g) | 11.8 | 74% |
| Turkey breast, meat only, roasted (174516) | 3 oz (85 g) | 10.0 | 62% |
| Chicken liver, simmered (171061) | 3 oz (85 g) | 9.4 | 59% |
| Salmon, sockeye, cooked (173692) | 3 oz (85 g) | 8.6 | 54% |
| Tuna, light, canned in water, drained (173709) | 3 oz (85 g) | 8.6 | 54% |
| Yeast extract spread (167717) | 1 tsp (6 g) | 7.7 | 48% |
| Portabella mushrooms, grilled (169243) | 1 cup sliced (121 g) | 7.6 | 47% |
| Beef tenderloin, lean, broiled (171811) | 3 oz (85 g) | 7.1 | 44% |
| Instant oats, fortified, plain, made with water (171662) | 1 cup (234 g) | 7.1 | 44% |
| Pork tenderloin, lean, roasted (168250) | 3 oz (85 g) | 6.3 | 39% |
| Pink salmon, canned, drained (173724) | 3 oz (85 g) | 6.3 | 39% |
| Ground beef, 90% lean, pan-browned (171794) | 3 oz (85 g) | 5.8 | 36% |
| Brown rice, long-grain, cooked (169704) | 1 cup (202 g) | 5.2 | 32% |
| Tempeh (174272) | 1 cup (166 g) | 4.4 | 27% |
| Peanuts, dry roasted (173806) | 1 oz (28 g) | 4.1 | 25% |
| Anchovies, canned in oil, drained (174183) | 5 anchovies (20 g) | 4.0 | 25% |
| Avocado, raw (171705) | 1 cup cubes (150 g) | 2.6 | 16% |
| White mushrooms, raw (169251) | 1 cup slices (70 g) | 2.5 | 16% |
| Potato, baked with skin (170093) | 1 medium (173 g) | 2.4 | 15% |
| White rice, enriched, cooked (168878) | 1 cup (158 g) | 2.3 | 15% |
| Lentils, boiled (172421) | 1 cup (198 g) | 2.1 | 13% |
| Sunflower seed kernels, dry roasted (170563) | 1 oz (28 g) | 2.0 | 12% |
| White bread (174924) | 1 slice (29 g) | 1.4 | 9% |
| Milk, 2% fat (171267) | 1 cup (244 g) | 0.2 | 1% |
| Egg, hard-boiled (173424) | 1 large (50 g) | 0.0 | 0% |
FDA does not require food labels to list niacin unless it has been added, according to ODS, so the USDA values are the practical guide for meat, fish and produce.
Vitamin B3 foods from animals
ODS notes that poultry, beef and fish supply niacin mainly as NAD and NADP, forms the body absorbs well. In the table, that shows up as a cluster of 3-ounce servings between roughly a third and three quarters of the Daily Value.
- Poultry: roasted chicken breast and turkey breast lead the everyday options. Our chicken breast nutrition guide covers the rest of the label.
- Fish: sockeye salmon, canned light tuna and canned pink salmon each give 39% or more per 3 ounces. Five canned anchovies give a quarter of the Daily Value but also 32% of the Daily Value for sodium in USDA data; see our low-sodium foods guide if you watch salt.
- Beef and pork: lean tenderloin cuts and 90% lean ground beef add a third or more.
- Liver: the richest entry for niacin and for riboflavin, and also very high in preformed vitamin A, which is why pregnancy calls for a conversation with your clinician about liver.
Milk and eggs barely register for preformed niacin in USDA data, yet both carry protein, and so tryptophan. That is one reason niacin needs are counted in niacin equivalents rather than niacin alone. Our protein foods guide lists other protein sources.
Plant sources and enriched grains
Plant foods such as nuts, legumes and grains provide niacin mainly as nicotinic acid, per ODS. Grains come with a caveat: ODS states that in some grain products the naturally present niacin is bound to other compounds, making only about 30% of it available to the body. Niacin added to enriched and fortified foods is in a free form that ODS describes as highly bioavailable.
- Peanuts and seeds: an ounce of dry-roasted peanuts gives a quarter of the Daily Value; see our peanut butter guide and sunflower seeds guide.
- Mushrooms: grilled portabella is the standout plant entry in the table. More in our mushroom guide.
- Whole grains and legumes: brown rice, tempeh and lentils add useful amounts, keeping the bound-niacin caveat in mind for grains.
- Enriched and fortified grains: under FDA’s standard of identity for enriched flour (21 CFR 137.165), each pound must contain 24 milligrams of niacin plus riboflavin, thiamin, folic acid and iron. Fortified instant oats, enriched white rice and white bread all appear in the table for that reason; the Nutrition Facts label shows how much a given product adds. Our oats guide compares plain and flavored packets.
How much niacin do people need? ODS reference values
ODS lists Recommended Dietary Allowances of 16 milligrams of niacin equivalents for adult men and 14 for adult women, with higher values in pregnancy and breastfeeding; the Daily Value on labels is 16 milligrams. These are population reference values, not personal targets. ODS reports that most people in the United States consume more than the RDA: average daily intakes from food and drinks were 31.4 milligrams in men and 21.3 milligrams in women in NHANES 2015-2016, and only 1% of adults fell below the estimated average requirement.
Pellagra: what severe deficiency looks like
ODS states that severe niacin deficiency leads to pellagra, which causes a pigmented rash or brown discoloration on skin exposed to sunlight, a bright red tongue, digestive changes such as vomiting, constipation or diarrhea, and neurological symptoms. Per ODS, pellagra was not uncommon in the early 20th century among people living in poverty in the southern United States and parts of Europe whose diets consisted mainly of corn. Today ODS describes it as uncommon in industrialized populations and very rare in the US, mostly limited to people with very restricted diets, such as some refugees and displaced people.
ODS lists the groups most likely to have low niacin status: people who are undernourished, including those with anorexia, alcohol use disorder or certain chronic illnesses; people with low intakes of riboflavin, vitamin B6 or iron, which slows tryptophan conversion; and people with rare conditions such as Hartnup disease or carcinoid syndrome. Anyone in these groups, or with symptoms like those above, should see a clinician rather than self-supplement.
Upper limit, supplements and medicines
ODS says no adverse effects have been reported from niacin that occurs naturally in foods. Supplements are different. The nicotinic acid form commonly causes flushing, a temporary reddening of the face, arms and chest with burning, tingling or itching, while nicotinamide does not cause flushing. ODS notes that high supplemental amounts of nicotinic acid taken over months or years can harm the liver, more often with extended-release forms. The Tolerable Upper Intake Level for adults is 35 milligrams per ODS, and it applies only to supplemental niacin, not to niacin naturally present in food or to people under medical supervision. Our niacin supplement guide covers the forms in more detail.
Medicines matter too. ODS notes that the tuberculosis medicines isoniazid and pyrazinamide interfere with making niacin from tryptophan, and that large amounts of nicotinic acid can raise blood glucose, so people using diabetes medicines need monitoring if they take it. Tell your pharmacist about any niacin or B-complex product you use. For other B vitamins in food, see our B12 foods guide.
Frequently Asked Questions
What foods are highest in niacin?
Beef liver, chicken breast, turkey breast, chicken liver, sockeye salmon and canned light tuna top the USDA list per serving, followed by grilled portabella mushrooms and lean beef and pork.
Which vegetarian foods have niacin?
Peanuts, portabella and white mushrooms, brown rice, tempeh, lentils, avocado, potatoes and sunflower seeds, plus enriched bread, enriched rice and fortified cereals.
Do eggs and milk contain niacin?
Very little preformed niacin, according to USDA data, but both supply protein with tryptophan, which the body can partly convert into niacin.
Is the niacin in grains well absorbed?
ODS says naturally present niacin in some grain products is bound and only about 30% available, while niacin added to enriched and fortified foods is in a free, highly available form.
Can food cause a niacin flush?
ODS reports no adverse effects from niacin naturally present in food. Flushing is linked to nicotinic acid supplements, which our niacin guide covers.
Is pellagra still a problem in the US?
ODS describes pellagra as very rare in the United States and uncommon in industrialized countries, mostly limited to people living in poverty on very restricted diets.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Riboflavin: Vitamin B2 Foods With USDA Values, Niacin Flush: Why It Happens, Flush Free Niacin and Real Benefits, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.