10 Foods That Are High in Niacin (Vitamin B3)

Chicken Breast

Chicken, especially the breast meat, is a good source of both niacin and lean protein.

Tuna

One can of tuna provides over 100% of the RDA for niacin for both men and women, making it an excellent option for pescatarians.

Salmon

Wild-caught salmon is a good source of niacin, providing over half of the RDA for men and women per serving.

Pork

Lean cuts of pork like tenderloin provide roughly 40% of the RDA per 3-ounce serving. Fattier cuts contain niacin as well, though at lower concentrations.

Peanuts

Peanuts are very rich in niacin, providing roughly 1/3 of the RDA for men and women in just 2 tablespoons of peanut butter.

Avocado

One avocado provides over 20% of the RDA for niacin and is rich in fiber, heart-healthy monounsaturated fats and minerals like potassium.

Brown Rice

One cup of cooked brown rice contains 18% of the RDA for niacin for men and 21% for women

Whole Wheat

Whole-wheat products contain niacin, but like brown rice, their niacin is less available for absorption than animal or vegetable sources.

Mushrooms

Mushrooms are one of the best vegetable sources of niacin, providing 2.5 mg per cup that’s 15% and 18% of the RDA for men and women.

CHEAP DRINKS TO ENJOY AT THE BAR&HOME