18 Foods High in Niacin to Meet Your Daily Vitamin B3 Needs

You’ll want to be sure to get your niacin needs met each day, as it can help lower your cholesterol levels, help prevent diabetes, and has been shown to improve joint mobility. A niacin deficiency may include feeling fatigued for no reason, digestive trouble, and even depression. That’s why it’s important to include foods in your daily menu that will kick your Vitamin B3 levels up a notch or two. At the end of the day you want to make sure you’re getting as much as you need so you don’t have to rely on supplements.

18 Foods High in Niacin- to meet your daily Vitamin B3 needs.

chicken is rich in niacin

1. Chicken

The reason most Americans don’t have a problem getting enough niacin is that chicken is the most widely consumed meat, and contains plenty of niacin. A serving of chicken gets you roughly halfway to what you need for the day, which means if you have chicken at one meal and another meat source on this list for the other meal, you should be totally covered. Serving Size (100 grams), Niacin (7.8 milligrams), 172 calories.

2. Bacon

While bacon generally gets a bad rap for being so high in fat, calories, and cholesterol, it is also relatively high in niacin. As long as you keep your portion sizes in check you can enjoy bacon. Consider going with turkey bacon, as turkey also makes the list and will provide you with a nice dose of niacin as well, while reducing the bad stuff bacon is known for. Serving Size (100 grams), Niacin (11 milligrams), 476 calories.

3. Tuna

Good news if you already consume tuna on a regular basis, it’s high in niacin compared to many other foods. It’s also a good source of omega-3s as well as protein. There are concerns about the mercury content, so you may not want to rely on tuna for your daily niacin consumption, but it’s nice to have once in awhile. Serving Size (100 grams), Niacin (5.8milligrams), 184 calories.

4. Mushrooms

Pick your mushroom and chances are it will go a long way in helping with your niacin needs. The interesting thing about mushrooms is that each type brings its own benefits to the table. Some kinds, like portabella, are known for their texture and heartiness. Others, like shiitake, are getting press for their anti-cancer benefits. Serving Size (100 grams), Niacin (5 milligrams), 38 calories.

broccoli

5. Broccoli

Broccoli is a superstar food that can do pretty much anything. While it doesn’t contain whopping amounts of niacin, it will contribute to the cumulative total for the day, and provides so many other benefits that it’s almost silly not to eat it on a very regular basis. You’ll be getting extra protein, fiber, and a host of vitamins and minerals with each serving. Serving Size (100 grams), Niacin (0.64 milligrams), 34 calories.

6. Veal

Different cuts of veal will have different amounts of niacin in them, but rest assured knowing that whichever cut you pick it will be high in niacin. You may even end up with two thirds of your daily niacin recommendation met with one serving of veal. While it’s not likely to become a regular part of your menu, it will help out when you do eat it. Serving Size (100 grams), Niacin (9.42 milligrams), 172 calories.

7. Turkey

It’s nice that turkey is high in niacin because it’s readily available and is one of the most popular sandwich fillers in the country. Just be sure to go with roasted turkey breast so you avoid nitrates and added sodium that comes in deli meats. Turkey almost covers your daily requirement in one shot. Serving Size (100 grams), Niacin (11.75 milligrams), 104 calories.

8. Broccoli

Broccoli is a superstar food that can do pretty much anything. While it doesn’t contain whopping amounts of niacin, it will contribute to the cumulative total for the day, and provides so many other benefits that it’s almost silly not to eat it on a very regular basis. You’ll be getting extra protein, fiber, and a host of vitamins and minerals with each serving. Serving Size (100 grams), Niacin (0.64 milligrams), 34 calories.

9. Organ Meats

Organ meats might score you some grimaces from your family when you serve it up, but the nutritional content makes it hard to overlook them as a viable food source. They are off the charts in several vitamins and minerals, and niacin is one of them. No matter which organ you go with, or which animal, chances are it will top the niacin charts at over 10 milligrams per 100 gram serving. Serving Size (100 grams), Niacin (most are over 10 milligrams), calories vary.

asparagus

10. Asparagus

Asparagus is a great vegetable to include on your plate, and can play a part in the bigger niacin picture. It serves as the perfect supplement to other foods higher in niacin. Try serving it next to a main dish containing chicken or beef and it will help round out the nutritional profile and add a bit more niacin to the equation. It’s best not to rely on any one food for your vitamin needs, and eat a balanced diet to make sure you’re getting everything. Serving Size (100 grams), Niacin (1 milligram), 20 calories.

11. Peanuts

If you love peanuts then you won’t have any trouble getting your niacin needs met. They contain a great deal of niacin, giving you nearly a full day’s supply of it in a 100 gram serving. Peanut butter puts up the same numbers as long as you’re going with a brand that lists peanuts as the only ingredient. Serving Size (100 grams), Niacin (12 milligrams), 318 calories.

12. Coffee

Here’s one virtue of coffee, it contains all the niacin you’ll need for the day. Before you give the green light to your daily cup of java, consider that the low calorie count only refers to black coffee, and the caffeine it contains can be problematic for the body. It also has a dehydrating effect on the body. Serving Size (cup), Niacin (39.73 milligrams), 1 calorie.


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