Nutrient guide
Foods high in niacin (vitamin B3)
Tuna, liver, chicken, salmon and turkey are among the richest sources of niacin, and peanuts and whole grains add more. Here are 15 common foods ranked by niacin per serving.
What is niacin?
Niacin, or vitamin B3, helps the body turn food into energy and is needed for the growth and function of cells, including those of the skin and nervous system.
Meat, poultry, fish, peanuts and whole grains provide it, and enriched flour and cereals have it added in some countries. The body can also make some niacin from tryptophan, an amino acid in protein foods.
How much niacin do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 14 mg | 16 mg |
| 31–50 years | 14 mg | 16 mg |
| 51 years and older | 14 mg | 16 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Niacin in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Yellowfin tuna (cooked) | 3 oz (85 g) | 19 | 22 |
| Beef liver (braised) | 3 oz (85 g) | 15 | 18 |
| Chicken breast (roasted) | 3 oz (85 g) | 12 | 14 |
| Canned light tuna (in water) | 3 oz (85 g) | 8.6 | 10 |
| Sockeye salmon (cooked) | 3 oz (85 g) | 8.6 | 10 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 8.6 | 10 |
| Turkey meat (roasted) | 3 oz (85 g) | 8.1 | 9.5 |
| Farmed Atlantic salmon (cooked) | 3 oz (85 g) | 6.8 | 8 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 6.6 | 7.8 |
| Chicken thigh (roasted) | 3 oz (85 g) | 5.3 | 6.2 |
| Brown rice (cooked) | 1 cup (202 g) | 5.2 | 2.6 |
| Peanut butter | 2 tbsp (32 g) | 4.2 | 13 |
| Roasted peanuts | 1 oz (28 g) | 4.1 | 14 |
| Whole-wheat pasta (cooked) | 1 cup (117 g) | 3.7 | 3.1 |
| Pearl barley (cooked) | 1 cup (157 g) | 3.2 | 2.1 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Values are niacin as listed by USDA; the niacin the body makes from tryptophan is not included.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 172006, 168626, 171477, 173709, 173692, 171998, 171481, 175168, 173118, 172388, 169704, 172470, 173806, 168910, 170285.
How to see your own niacin intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Niacin is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much niacin do adults need per day?
U.S. reference values for adults are 14 mg a day for women and 16 mg for men.
Which foods are highest in niacin?
Among the foods in the table, yellowfin tuna (19 mg), beef liver (15 mg), and chicken breast (12 mg) have the most per serving. Per 100 g, the most concentrated are yellowfin tuna (22 mg), beef liver (18 mg), and roasted peanuts (14 mg).
How can I track my niacin intake?
Log your meals in Track Macro. The free All nutrients view shows niacin against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.