Vitamin B3, or Niacin, is vital for energy production, DNA repair, and reducing cholesterol levels. It also plays a role in maintaining healthy skin, nerves, and digestion.
Top 15 Animal-Based Sources of Vitamin B3
| Animal Product | Vitamin B3 (mg per 100g) |
|---|---|
| Chicken Breast (Cooked) | 14.8 mg |
| Turkey (Cooked) | 12.5 mg |
| Beef (Cooked, Lean Cuts) | 8.5 mg |
| Pork Chops (Cooked) | 10.9 mg |
| Tuna (Cooked) | 22.1 mg |
| Salmon (Cooked) | 8.6 mg |
| Lamb (Cooked) | 7.8 mg |
| Mackerel (Cooked) | 7.4 mg |
| Ground Beef (Cooked) | 4.6 mg |
| Chicken Liver (Cooked) | 11.3 mg |
| Cod (Cooked) | 2.5 mg |
| Eggs (Boiled) | 0.1 mg |
| Shrimp (Cooked) | 2.7 mg |
| Milk (Whole, 1 cup) | 0.2 mg |
| Yogurt (Plain, Whole Milk) | 0.3 mg |
Top 15 Plant-Based Sources of Vitamin B3
| Plant Source | Vitamin B3 (mg per 100g) |
|---|---|
| Peanuts (Roasted) | 13.5 mg |
| Sunflower Seeds | 8.3 mg |
| Brown Rice (Cooked) | 2.6 mg |
| Sweet Potatoes (Cooked) | 1.5 mg |
| Lentils (Cooked) | 1.1 mg |
| Green Peas (Cooked) | 2.1 mg |
| Mushrooms (Portobello, Raw) | 3.9 mg |
| Avocados | 1.7 mg |
| Potatoes (Baked, with Skin) | 1.8 mg |
| Asparagus (Cooked) | 1.1 mg |
| Pumpkin Seeds | 4.5 mg |
| Bananas | 0.7 mg |
| Broccoli (Cooked) | 0.6 mg |
| Tomatoes (Raw) | 0.7 mg |
| Carrots (Raw) | 0.6 mg |
Whole Grains and Fortified Foods
| Grain/Food | Vitamin B3 (mg per 100g) |
|---|---|
| Fortified Cereals | 20 – 25 mg |
| Whole Wheat Bread | 4.5 mg |
| Oats (Cooked) | 0.9 mg |
| Quinoa (Cooked) | 1.5 mg |
| Barley (Cooked) | 1.2 mg |
| Cornmeal (Whole) | 3.6 mg |
| Wheat Germ | 5.6 mg |
Nuts, Seeds, and Legumes
| Food | Vitamin B3 (mg per 100g) |
|---|---|
| Cashews (Roasted) | 1.0 mg |
| Almonds | 1.1 mg |
| Chickpeas (Cooked) | 0.5 mg |
| Kidney Beans (Cooked) | 0.7 mg |
| Pistachios | 1.3 mg |
| Hazelnuts | 1.0 mg |
Fruits High in Vitamin B3
| Fruit | Vitamin B3 (mg per 100g) |
|---|---|
| Mango | 0.7 mg |
| Watermelon | 0.2 mg |
| Grapes | 0.3 mg |
| Oranges | 0.3 mg |
| Pineapple | 0.5 mg |
| Apples (With Skin) | 0.1 mg |
| Kiwi | 0.3 mg |
Recommended Daily Intake (RDI)
- Men (19+ years): 16 mg/day
- Women (19+ years): 14 mg/day
- Pregnant Women: 18 mg/day
- Children (1-8 years): 6 – 8 mg/day
Health Benefits of Vitamin B3
- Energy Production – Converts food into energy.
- Heart Health – Helps lower LDL cholesterol and raise HDL cholesterol.
- Skin Health – Improves skin texture and prevents acne.
- Brain Function – Supports cognitive function and reduces mental decline.
- Joint Health – Reduces inflammation in arthritis.
Tips to Maximize Vitamin B3 Absorption
- Consume Both Animal and Plant Sources – Niacin from animal products is more readily absorbed, while plant sources provide additional fiber.
- Pair with Healthy Fats – Niacin absorption is enhanced when consumed with healthy fats.
- Cook Properly – Overcooking can reduce niacin levels in food; steaming and roasting are better options.
- Fortified Foods – Opt for cereals and grains fortified with niacin for higher intake.
Did You Know?
- Tuna and Chicken are among the best natural sources of niacin.
- Niacin deficiency can lead to pellagra, characterized by diarrhea, dermatitis, and dementia.
- Unlike other B vitamins, niacin is heat-stable, so it retains its value even after cooking.