Foods High In Niacin (Handy Cheat Sheet)

Niacin, also known as Vitamin B3, is one of those essential nutrients you definitely want to include in your diet. Not only does it help convert food into energy, but it also plays a key role in keeping your skin healthy and your nervous system functioning smoothly.

In this guide, I’ll walk you through the top niacin-rich foods, provide a handy cheat sheet for quick reference, and share some practical tips on how to boost your niacin absorption.

Top 10 foods high in niacin

According to the USDA, here are the top 10 food sources of niacin (vitamin B3):

1. Chicken Breast, cooked – 14.8 mg per 3 oz serving
2. Tuna, canned in water – 11.3 mg per 3 oz serving
3. Turkey Breast, cooked – 10.0 mg per 3 oz serving
4. Anchovies, canned – 8.96 per 2 oz serving
5. Salmon, cooked – 8.0 mg per 3 oz serving
6. Beef, cooked – 7.6 mg per 3 oz serving
7. Pork Chop, cooked – 6.8 mg per 3 oz serving
8. Peanuts, dry roasted – 4.2 mg per 1 oz serving
9. Brown Rice, cooked – 3.0 mg per 1 cup serving
10. Potato, baked – 2.3 mg per medium potato

Niacin rich foods cheat sheet

Foods that are highest in niacin include lean meats like chicken and turkey, fish like tuna and salmon, and plant-based options like peanuts and mushrooms. These are your go-tos for getting a niacin boost!

For a quick reference, here’s a cheat sheet organized by food category:

Category	Foods
Meat & Poultry	Chicken breast, turkey breast, beef, pork, lamb
Fish & Seafood	Tuna, salmon, anchovies, sardines
Nuts & Seeds	Peanuts, sunflower seeds, almonds, cashews
Grains	Brown Rice, whole wheat bread, barley, oats
Vegetables	Potato, sweet potato, mushrooms, butternut squash
Legumes	Lentils, black beans, chick peas, kidney beans

Foods High in Niacin

Meat & Poultry

• Chicken Breast, cooked – 14.8 mg per 3 oz
• Turkey Breast, cooked – 10.0 mg per 3 oz
• Beef, cooked – 7.6 mg per 3 oz
• Pork Chop, cooked – 6.8 mg per 3 oz
• Lamb, cooked – 5.7 mg per 3 oz

Fish & Seafood

• Tuna, canned in water – 11.3 mg per 3 oz
• Anchovies, canned – 8.96 per 2 oz
• Salmon, cooked – 8.0 mg per 3 oz
• Sardines, canned in oil – 4.8 mg per 3 oz

Nuts & Seeds

• Peanuts, dry roasted – 4.2 mg per 1 oz
• Sunflower Seeds, dry roasted – 2.1 mg per 1 oz
• Almonds, dry roasted – 1.1 mg per 1 oz
• Cashews, dry roasted – 0.9 mg per 1 oz

Grains

• Brown Rice, cooked – 3.0 mg per 1 cup
• Whole Wheat Bread – 1.4 mg per slice
• Barley, cooked – 1.3 mg per 1 cup
• Oats, cooked – 0.6 mg per 1 cup

Vegetables

• Potato, baked – 2.3 mg per medium potato
• Sweet Potato, baked – 1.8 mg per medium potato
• Butternut Squash, cooked – 1.5 mg per 1 cup
• Mushrooms, cooked – 1.5 mg per 1 cup

Legumes

• Lentils, cooked – 2.1 mg per 1 cup
• Black Beans, cooked – 1.9 mg per 1 cup
• Chickpeas, cooked – 1.5 mg per 1 cup
• Kidney Beans, cooked – 1.4 mg per 1 cup

Tips for enhancing niacin absorption

Now that you know where to find niacin, let’s talk about how to make sure your body is absorbing as much of it as possible. Here are some tips:

• Pair with tryptophan-rich foods: Foods high in tryptophan, like turkey and eggs, can help your body produce niacin. So, consider pairing these with your niacin-rich meals.
• Opt for whole grains: Whole grains like brown rice, oats, and whole wheat are better sources of niacin. The fiber in whole grains slows digestion, giving your body more time to absorb niacin.
• Cook with care: Niacin is water-soluble, meaning it can leach out into cooking water. To preserve niacin, try steaming or baking your food rather than boiling it. If you do boil, consider using the cooking water in soups or sauces to retain those nutrients.
• Avoid alcohol: Excessive alcohol consumption can interfere with niacin absorption. Limiting your intake can help ensure you’re getting enough niacin from your diet.

Niacin-rich recipes

Niacin is found in foods that are high in protein, like chicken, turkey, and fish. Try these niacin-rich recipes:

• Coconut chicken 
• Keto butter chicken
• Coconut curry chicken
• Turkey stuffed portobello mushrooms
• Southwest keto baked salmon

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