Niacin (B3): Daily Value and top food sources
Daily Value: 16 mg (FDA, adults and children 4+)
Ranked by how much Niacin (B3) a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.
Share of the Daily Value (16 mg) in one portion. Full amounts in the table below.
| Food | Portion | Amount | % DV |
|---|---|---|---|
| Acai berry drink, fortified | 8 fl oz (266 g) | 24.1 mg | 151% |
| Chicken, breast, cooked, roasted | 1 cup, chopped or diced (140 g) | 19.2 mg | 120% |
| Chicken, light meat, cooked, roasted | 1 cup, chopped or diced (140 g) | 17.4 mg | 109% |
| Chicken, meatless, breaded, fried | 1 cup, diced (130 g) | 16.6 mg | 104% |
| Chicken, broiler or fryers, breast, skinless, cooked | 1.0 piece (174 g) | 16.4 mg | 103% |
| Chicken, roasting, light meat, cooked | 1 cup, chopped or diced (140 g) | 14.7 mg | 92% |
| Confectioner's coating, peanut butter | 1 cup chips (168 g) | 13.8 mg | 86% |
| Chicken, cooked, fried | 1 cup, chopped or diced (140 g) | 13.5 mg | 85% |
| Chicken, cooked, roasted | 1 cup, chopped or diced (140 g) | 12.8 mg | 80% |
| Turkey, ground, 93% lean, 7% fat | 1.0 paired cooked w crumbles (155 g) | 12.5 mg | 78% |
| Corn flour, masa, white | 1 cup (114 g) | 11.3 mg | 71% |
| Chicken, breast, cooked, stewed | 1 cup, chopped or diced (140 g) | 10.9 mg | 68% |
| Chicken, light meat, cooked, stewed | 1 cup, chopped or diced (140 g) | 10.9 mg | 68% |
| Bacon, meatless | 1 cup (144 g) | 10.9 mg | 68% |
| Tuna, light, canned in water, drained solids | 1.0 can drained solids (107 g) | 10.6 mg | 66% |
| Mixed nuts, oil roasted, with peanuts | 1 cup (134 g) | 10.3 mg | 65% |
| Pork, leg, rump half, cooked | 1 cup, diced (135 g) | 10 mg | 63% |
| Pork, cured, bacon, cooked | 3 oz (85 g) | 9.43 mg | 59% |
| Chicken, liver, all classes, cooked | 3 oz (85 g) | 9.39 mg | 59% |
| Chicken, light meat, cooked, fried | 1 unit (yield from 1 lb ready-to-cook chicken) (78 g) | 9.39 mg | 59% |
| Chicken, dark meat, cooked, roasted | 1 cup, chopped or diced (140 g) | 9.17 mg | 57% |
| Sunflower seed kernels from shell, dry roasted | 1 cup (128 g) | 9.01 mg | 56% |
| Sunflower seed kernels, dry roasted | 1.0 cup (127 g) | 8.84 mg | 55% |
| Sesame seed kernels, dried | 1 cup (150 g) | 8.7 mg | 54% |
| Salmon, sockeye, cooked | 3 oz (85 g) | 8.6 mg | 54% |
What Niacin (B3) does, how much you need, and what the evidence shows: Niacin: the vitamin that became a heart drug and then failed the trials →
Related on Bioma
Pages that use this data.
- Which foods are highest in niacin (B3)? — question
- How much niacin (B3) do you need per day? — question
- What are the signs of niacin (B3) deficiency? — question