Vitamin B3 (niacin)

Niacin is the generic descriptor for pyridine 3-carboxylic acid and derivatives exhibiting qualitatively the biological activity of nicotinamide.

Ranking per

Position		Vitamin B3, mg
1	Yellowfin tuna fresh, cooked, dry heat	22.07
2	Pink salmon cooked, dry heat	9.588
3	Turkey whole, meat only, cooked, roasted	9.5
4	Veal composite of trimmed retail cuts, separable lean only, cooked	8.42
5	Sunflower seed kernels dried	8.335
6	Atlantic salmon farmed, cooked, dry heat	8.045
7	Coho salmon wild, cooked, dry heat	7.95
8	Atlantic and Pacific halibut cooked, dry heat	7.911
9	Deer shoulder clod, separable lean only, cooked, braised	7.43
10	Rabbit domesticated, composite of cuts, cooked, stewed	7.16
11	Rainbow trout farmed, cooked, dry heat	6.646
12	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	6.503
13	Chicken broilers or fryers, meat only, stewed	6.117
14	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	5.95
15	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	5.787
16	Duck domesticated, meat only, cooked, roasted	5.1
17	Pumpkin seed kernels dried	4.987
18	Sesame seeds whole, dried	4.515
19	White mushrooms cooked, boiled, drained, without salt	4.46
20	White wheat bread	4.455
21	Whole-wheat bread commercially prepared	4.438
22	Wheat bran bread	4.402
23	Pine nuts dried	4.387
24	Atlantic herring cooked, dry heat	4.124
25	Haddock cooked, dry heat	4.119
26	Rye bread	3.805
27	Common octopus cooked, moist heat	3.78
28	Almonds	3.618
29	Whole-wheat pasta cooked	3.126
30	Brown rice long-grain, cooked	2.561
31	Channel catfish farmed, cooked, dry heat	2.548
32	Atlantic cod cooked, dry heat	2.513
33	Carp cooked, dry heat	2.1
34	Green peas raw	2.09
35	Pearled barley cooked	2.063
36	Eastern oyster wild, cooked, moist heat	1.85
37	Northern lobster cooked, moist heat	1.83
38	Hazelnuts or filberts	1.8
39	Avocados raw, all commercial varieties	1.738
40	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	1.683
41	Dill weed fresh	1.57
42	Shiitake mushrooms cooked, without salt	1.5
43	Potato boiled, cooked in skin, flesh, without salt	1.439
44	Cashew nuts dry roasted, without salt added	1.4
45	Pistachio nuts dry roasted, without salt added	1.373
46	Сhestnuts european, roasted	1.342
47	Millet cooked	1.33
48	Parsley fresh	1.313
49	Wild rice cooked	1.287
50	Atlantic ocean perch cooked, dry heat	1.215
51	Pecans	1.167
52	Goat cheese semisoft type	1.148
53	English walnuts	1.125
53	Nectarines raw	1.125
55	Coriander leaves raw	1.114
56	Asparagus cooked, boiled, drained	1.084
56	Guavas common, raw	1.084
58	Scallop (bay and sea), cooked, steamed	1.076
59	Lentils mature seeds, cooked, boiled, without salt	1.06
60	Dark chocolate 70-85% cacao solids	1.054
61	Blue cheese	1.016
62	Bulgur cooked	1
62	Garden cress raw	1
64	Feta cheese	0.991
65	Carrot raw	0.983
65	Couscous cooked	0.983
67	Sweet pepper red, raw	0.979
68	Spearmint fresh	0.948
69	Buckwheat groats roasted, cooked	0.94
70	Basil fresh	0.902
71	Split peas mature seeds, cooked, boiled, without salt	0.89
72	Peaches yellow, raw	0.806
73	White chocolate	0.745
74	Spinach raw	0.724
75	Garlic raw	0.7
76	Mangos raw	0.669
77	Bananas raw	0.665
78	Blackberries raw	0.646
79	Camembert cheese	0.63
80	Green snap beans cooked, boiled, drained, without salt	0.614
81	Brussels sprout cooked, boiled, drained, without salt	0.607
82	Apricots raw	0.6
82	Eggplant cooked, boiled, drained, without salt	0.6
84	Raspberries raw	0.598
85	Tomato red, ripe, raw, year round average	0.594
86	Kidney beans red, mature seeds, cooked, boiled, without salt	0.578
87	Mung beans mature seeds, cooked, boiled, without salt	0.577
88	Broccoli cooked, boiled, drained, without salt	0.553
89	Sweet potato cooked, boiled, without skin	0.538
90	Chickpeas mature seeds, cooked, boiled, without salt	0.526
91	Black beans mature seeds, cooked, boiled, without salt	0.505
92	Pineapple raw, all varieties	0.5
93	Lima beans large, mature seeds, cooked, boiled, without salt	0.421
94	Blueberries raw	0.418
94	Honeydew melon raw	0.418
94	Red cabbage raw	0.418
97	Plums raw	0.417
98	Pumpkin cooked, boiled, drained, without salt	0.413
99	Cauliflower cooked, boiled, drained, without salt	0.41
100	Beet greens raw	0.4
100	Pasta cooked, unenriched, without added salt	0.4
100	Swiss chard raw	0.4
100	White rice long-grain, regular, unenriched, cooked without salt	0.4
104	Soybeans mature seeds, cooked, boiled, without salt	0.399
105	Milk chocolate	0.386
105	Strawberries raw	0.386
107	Brie cheese	0.38
108	Tangerines raw	0.376
109	Carambola (starfruit) raw	0.367
110	Papaya raw	0.357
111	Kiwifruit green, raw	0.341
112	Beets cooked, boiled, drained	0.331
113	Green onion young , tops only	0.33
114	Red leaf lettuce raw	0.321
115	Pinto beans mature seeds, cooked, boiled, without salt	0.318
116	Arugula raw	0.305
117	Brazilnuts dried, unblanched	0.295
118	Pomegranates raw	0.293
119	Oranges raw, all commercial varieties	0.282
120	Parmesan cheese hard	0.271
121	Cabbage raw	0.234
122	Dulce de Leche	0.21
123	Grapefruit raw, pink and red, all areas	0.204
124	Limes raw	0.2
125	Grapes red or green (European type, such as Thompson seedless), raw	0.188
126	Watermelon raw	0.178
127	Pears raw	0.161
128	Cherries sweet, raw	0.154
129	White beans mature seeds, cooked, boiled, without salt	0.14
130	Iceberg lettuce raw	0.123
131	Honey	0.121
132	Onion raw	0.116
133	Gruyere cheese	0.106
134	Mozzarella cheese whole milk	0.104
134	Ricotta cheese whole milk	0.104
136	Cottage cheese 2% milkfat	0.103
137	Cranberries raw	0.101
138	Currants red and white, raw	0.1
138	Lemons raw, without peel	0.1
140	Cucumber with peel, raw	0.098
141	Apples raw, with skin	0.091
141	Cream cheese	0.091
143	Milk whole, 3.25% milkfat	0.089
144	Edam cheese	0.082
145	Rice noodles cooked	0.072
146	Swiss cheese	0.064
146	Whole egg cooked, hard-boiled	0.064
148	Gouda cheese	0.063
149	Cheddar cheese	0.059
150	Butter without salt	0.042