Food Sources of Niacin (Vitamin B3)

Posted: May 8, 2014

Information about Niacin

 
Niacin is a water-soluble B vitamin also known as vitamin B3. This means that niacin is not stored in the body. You need to eat foods rich in niacin every day.
Niacin helps your body use fat, protein and carbohydrates from foods to make energy.
Niacin helps over 200 enzymes (natural chemicals in the body) to function normally in your body by helping your body use other B vitamins, and make DNA.
 

How Much Niacin Should I Aim for?

 
Age in Years Aim for an intake of
Niacin Equivalents* (NE)/day
Stay below* NE/day
Men 19 and older 16 35
Women 19 and older 14 35
Pregnant women 19 and older 18 35
Breastfeeding women 19 and older 17 35
*This includes sources of niacin from food and supplements.
 

Niacin Content of Some Common Foods

 
This table will show you foods that are a source of niacin. Meats and alternatives are the richest sources followed by fortified enriched grains.
 
Food Serving size Niacin (NE)
Vegetables and Fruits
Mushrooms, portabello 125 mL (½ cup) 6
Potato, cooked 1 medium 3-4
Grain Products
Cereal (100% Bran, All Bran, bran flakes) 30 g (check product label for serving size) 3-7
Oatmeal, instant, cooked 175 mL (¾ cup) 3-5
Cereal, wheat germ, toasted 30 g (1/4 cup) 4
Pasta, enriched, cooked 125 mL (1/2 cup) 2-3
Bread, whole wheat 1 slice (35 g) 2
Milk and Alternatives
Cottage cheese 250 mL (1 cup) 5-6
Cheese (cheddar, gruyere, Swiss, blue, gouda, mozzarella, edam, provolone, brie) 50 g (1 ½ oz) 3-4
Processed cheese, slices (cheddar, swiss) 50 g (1 ½ oz) 3
Milk, 3.3% homo 250 mL (1 cup) 3
Soy beverage 250 mL (1 cup) 3
Meats and Alternatives
Meat
Liver (beef, pork, chicken, turkey), cooked 75 g (2½ oz) 10-17
Chicken, various cuts, cooked 75 g (2½ oz) 8-15
Pork, beef or lamb, various cuts, cooked 75 g (2½ oz) 6-14
Turkey, various cuts, cooked 75 g (2½ oz) 6-9
Back bacon, cooked 75 g (2½ oz) 8
Fish and Seafood
Anchovies, canned 75 g (2½ oz) 19
Tuna, cooked or canned 75 g (2½ oz) 12-18
Salmon, cooked or canned 75 g (2½ oz) 11-17
Mackerel, cooked 75 g (2½ oz) 7-12
Rainbow trout, cooked 75 g (2½ oz) 8-10
Sardines, canned in oil 75 g (2½ oz) 7
Herring, haddock, cooked 75 g (2½ oz) 7
Meat alternatives
Meatless, fish sticks, cooked 75 g (2 ½ oz) 12
Soy burger/vegetarian meatloaf or patty, cooked 75 g (2 ½ oz) 10
Pumpkin, squash seeds, without shell 60 mL (1/4 cup) 8
Tempeh/fermented soy product, cooked 150 g (3/4 cup) 8
Peanuts, without shell 60 mL (1/4 cup) 6-7
Meatless (chicken, meatballs), cooked 75 g (2 ½ oz) 4-5
Tofu, cooked 150 g (¾ cup) 3-4
Egg, cooked 2 large 3-4
Lentils, cooked 175 mL (3/4 cup) 3-4
Sunflower seeds, without shell 60 mL (1/4 cup) 3-4
Almonds, without shell 60 mL (1/4 cup) 3
Soy nuts 60 mL (1/4 cup) 3
Beans (adzuki, navy, cranberry, great northern, kidney), cooked 175 mL (3/4 cup) 3
Peas, black-eyed/cowpeas, cooked 175 mL (3/4 cup) 3
Other
Yeast extract spread (marmite or vegemite) 30 mL (2 Tbsp) 38
 

Source:
“Canadian Nutrient File 2010”  
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed May 7th, 2012]