Foods high in vitamin B3
The top 20 foods in our database by content per 100 g.
Daily target
14mg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
On this page
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Fresh tuna | 18.5 mg | 132% | — |
| 2 | Pork liver | 15.3 mg | 109% | — |
| 3 | Beef liver | 13.2 mg | 94% | — |
| 4 | Peanut buttertbsp (16 g): 2.1 mg | 13.1 mg | 94% | — |
| 5 | Peanutshandful (28 g): 3.4 mg | 12.1 mg | 86% | — |
| 6 | Canned tuna | 9.9 mg | 71% | — |
| 7 | Chicken liver | 9.7 mg | 70% | — |
| 8 | Chicken breast | 9.6 mg | 69% | — |
| 9 | Mackerel | 9.1 mg | 65% | — |
| 10 | Chia seedstbsp (12 g): 1.1 mg | 8.8 mg | 63% | — |
| 11 | Salmon | 8.7 mg | 62% | — |
| 12 | Sunflower seedstbsp (9 g): 0.75 mg | 8.3 mg | 60% | — |
| 13 | Pink salmon | 8 mg | 57% | — |
| 14 | Beef heart | 7.5 mg | 54% | — |
| 15 | Chicken wing | 7.4 mg | 53% | — |
| 16 | Rabbit | 7.3 mg | 52% | — |
| 17 | Ground turkey | 6.7 mg | 48% | — |
| 18 | Pork tenderloin | 6.7 mg | 48% | — |
| 19 | Beef top round | 6.7 mg | 48% | — |
| 20 | 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 · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Peanut buttertbsp (16 g): 2.1 mg | 13.1 mg | 94% | — |
| 2 | Peanutshandful (28 g): 3.4 mg | 12.1 mg | 86% | — |
| 3 | Chia seedstbsp (12 g): 1.1 mg | 8.8 mg | 63% | — |
| 4 | Sunflower seedstbsp (9 g): 0.75 mg | 8.3 mg | 60% | — |
| 5 | Brown rice | 6.3 mg | 45% | 2.1 mg |
| 6 | Buckwheat | 5.1 mg | 37% | 0.94 mg |
| 7 | Bulgur | 5.1 mg | 37% | 1 mg |
| 8 | Pumpkin seedstbsp (8.6 g): 0.43 mg | 5 mg | 36% | — |
| 9 | Oyster mushrooms | 5 mg | 35% | — |
| 10 | 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.
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Data: USDA FoodData Central.