Foods high in vitamin B3
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 14 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Fresh tuna | 18.5 mg | 132% | — | — |
| Pork liver | 15.3 mg | 109% | — | — |
| Beef liver | 13.2 mg | 94% | — | — |
| Peanut butter | 13.1 mg | 94% | — | tbsp (16 g): 2.1 mg |
| Peanuts | 12.1 mg | 86% | — | handful (28 g): 3.4 mg |
| Canned tuna | 9.9 mg | 71% | — | — |
| Chicken liver | 9.7 mg | 70% | — | — |
| Chicken breast | 9.6 mg | 69% | — | — |
| Mackerel | 9.1 mg | 65% | — | — |
| Chia seeds | 8.8 mg | 63% | — | tbsp (12 g): 1.1 mg |
| Salmon | 8.7 mg | 62% | — | — |
| Sunflower seeds | 8.3 mg | 60% | — | tbsp (9 g): 0.75 mg |
| Pink salmon | 8 mg | 57% | — | — |
| Beef heart | 7.5 mg | 54% | — | — |
| Chicken wing | 7.4 mg | 53% | — | — |
| Rabbit | 7.3 mg | 52% | — | — |
| Ground turkey | 6.7 mg | 48% | — | — |
| Pork tenderloin | 6.7 mg | 48% | — | — |
| Beef top round | 6.7 mg | 48% | — | — |
| Brown rice | 6.3 mg | 45% | 2.1 mg | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Plant sources
Plant foods that provide at least 10% of the daily target per 100 g.
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Peanut butter | 13.1 mg | 94% | — | tbsp (16 g): 2.1 mg |
| Peanuts | 12.1 mg | 86% | — | handful (28 g): 3.4 mg |
| Chia seeds | 8.8 mg | 63% | — | tbsp (12 g): 1.1 mg |
| Sunflower seeds | 8.3 mg | 60% | — | tbsp (9 g): 0.75 mg |
| Brown rice | 6.3 mg | 45% | 2.1 mg | — |
| Buckwheat | 5.1 mg | 37% | 0.94 mg | — |
| Bulgur | 5.1 mg | 37% | 1 mg | — |
| Pumpkin seeds | 5 mg | 36% | — | tbsp (8.6 g): 0.43 mg |
| Oyster mushrooms | 5 mg | 35% | — | — |
| Millet | 4.7 mg | 34% | 1.3 mg | — |
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.