What Foods Are High in Niacin?


Quick Answer

Liver from beef, chicken or pork is rich in niacin, containing 10 to 17 milligrams per 75 gram serving. Fish and seafood such as anchovies, tuna and salmon are also high in niacin, containing 17 to 19 milligrams per 75 grams. Additionally, meat and cereal products are high in niacin.

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Full Answer

Meat from chicken, pork, and turkey contains 8 to 15 milligrams per 75 gram serving. Mackerel, trout, sardines and herring each contain between 7 and 12 milligrams of niacin per 75 grams. Meat alternatives that contain soy are also relatively high in niacin and contain amounts comparable to most meats. Cereals such as All Bran or bran flakes contain up to 7 milligrams of niacin per 30-gram serving. Portobello mushrooms contain 6 milligrams per half-cup serving. A cooked, medium-sized potato contains up to 4 milligrams of niacin. Yeast extract spreads such as Vegemite and Marmite are very rich in niacin, containing 38 milligrams per 2-tablespoon serving.

Because niacin is a water-soluble vitamin that is not stored in the body, it is important to consume niacin-rich foods each day for good health. Niacin assists the body in using proteins, carbohydrates and fats in order to produce energy. It also helps the body to make DNA, facilitate enzyme reactions, and use other B vitamins.

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