Foods high in Vitamin B3
Foods high in vitamin B3 niacin are prevalent in animal products such as meat (offal, chicken, veal ...), eggs, milk, but also in fish. Yeast (baker's or beer) to also contain a lot.
Plants generally contain less niacin vitamin B3, but cereals, pulses (lentils, beans, peas ...), pollen, nuts ... however, containing a little of B3.
What foods are high in Vitamin B3 ?
[+] Dairy products and Eggs high in Vitamin B3
- Cheese, goat, hard, (less than 35% water, 36% M.F.)
- Egg Benedict
- Cheese, processed spread, cheddar, with skim milk
- Whey, sweet, dry
- Whey, acid, dry
- Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.)
- Cheese, blue
- Cheese, feta
- Milk, dry, skim, powder, regular
- Cheese spread, cream cheese base
- Per 100g
- 2.4 mg
- 1.8 mg
- 1.39 mg
- 1.26 mg
- 1.16 mg
- 1.15 mg
- 1.02 mg
- 0.99 mg
- 0.95 mg
- 0.95 mg
[+] Vegetables high in Vitamin B3
- Yeast extract spread
- Peanut flour, defatted, salted
- Peanut spread, lower sugar
- Peanuts, Spanish, raw
- Peanuts, Virginia, oil-roasted
- Peanut butter, smooth, reduced fat
- Peanuts, Valencia, oil-roasted
- Peanuts, all types, oil-roasted
- Mushroom, shiitake, dried
- Peanuts, all types, oil-roasted, salted
- Per 100g
- 97 mg
- 27 mg
- 16.39 mg
- 15.93 mg
- 14.7 mg
- 14.6 mg
- 14.34 mg
- 14.28 mg
- 14.1 mg
- 13.83 mg
[+] Cereals, Pasta and Baked products high in Vitamin B3
- Grains, rice bran, crude
- Grains, wheat bran, crude
- Grains, corn flour, masa, yellow, U.S. enriched
- Grains, barley, malt extract, dried
- Pasta, spaghetti, protein-fortified, enriched, dry
- Grains, buckwheat
- Grains, rice, white with pasta and seasonings, dry
- Grains, spelt, uncooked
- Grains, wheat germ, crude
- Grains, wheat, durum
- Per 100g
- 34 mg
- 13.58 mg
- 9.84 mg
- 9.8 mg
- 7.65 mg
- 7.02 mg
- 7.01 mg
- 6.84 mg
- 6.81 mg
- 6.74 mg
[+] Poultry products high in Vitamin B3
- Chicken, broiler, breast, meat, fried
- Chicken, liver, all classes, cooked, pan-fried
- Chicken, broiler, breast, meat and skin, flour coated
- Chicken, broiler, light meat, fried
- Turkey, hen, breast, meat only, roasted
- Chicken, broiler, breast, meat and skin, water chill
- Turkey, hen, breast, meat and skin, roasted
- Turkey, broiler, breast, meat only, roasted
- Chicken, broiler, light meat, roasted
- Turkey, all classes, breast, meat only, roasted
- Per 100g
- 14.78 mg
- 13.93 mg
- 13.74 mg
- 13.37 mg
- 13 mg
- 12.71 mg
- 12.55 mg
- 12.43 mg
- 12.42 mg
- 12.28 mg
[+] Finfish and Shellfish products high in Vitamin B3
- Anchovy, european, canned with olive oil, drained...
- Tuna, skipjack (aku), baked or broiled
- Salmon, pink (humpback), poached
- Salmon, coho, wild, poached
- Salmon, chum (keta), poached
- Salmon, pink (humpback), raw
- Salmon, chum (keta), raw
- Tuna, skipjack (aku), fresh, raw
- Salmon, coho, wild, raw
- Anchovy, european, raw
- Per 100g
- 19.9 mg
- 18.76 mg
- 17.8 mg
- 16.8 mg
- 16.7 mg
- 15.4 mg
- 15.4 mg
- 15.4 mg
- 14.8 mg
- 14.02 mg
[+] Beef, Pork, Lamb and meat high in Vitamin B3
- Beef, liver, braised
- Lamb, liver, pan-fried
- Veal, liver, pan-fried
- Veal, liver, braised
- Veal, milk-fed, cutlets (inside top round), pan-fried
- Veal, leg (round), lean, pan-fried, not breaded
- Pork, leg, inside, boneless, lean and fat, roasted
- Lamb, liver, braised
- Veal, leg (round), lean and fat, pan-fried, not breaded
- Pork, leg, inside, boneless, lean, roasted
- Per 100g
- 17.53 mg
- 16.68 mg
- 14.35 mg
- 13.15 mg
- 12.64 mg
- 12.64 mg
- 12.2 mg
- 12.15 mg
- 12.05 mg
- 11.9 mg
[+] Fruits and Juices high in Vitamin B3
- Peach, dehydrated (low moisture), sulphured, uncooked
- Peach, dried halves, sulphured, uncooked
- Apricots, dehydrated (low moisture), sulphured
- Lychee, dried
- Prune, dehydrated (low moisture), uncooked
- Groundcherry, raw
- Banana, dehydrated or banana powder
- Apricot, dried, sulphured, uncooked
- Prune puree
- Passion fruit juice, yellow, raw
- Per 100g
- 4.83 mg
- 4.38 mg
- 3.58 mg
- 3.1 mg
- 3 mg
- 2.8 mg
- 2.8 mg
- 2.59 mg
- 2.5 mg
- 2.24 mg
[+] Nuts, Seeds and Spices high in Vitamin B3
- Seeds, sisymbrium sp. seeds, whole, dried
- Spices, paprika
- Seeds, sesame flour, high-fat
- Seeds, sesame meal, partially defatted
- Seeds, sesame flour, partially defatted
- Nuts, ginkgo nuts, dried
- Spices, coriander leaf (cilantro), dried
- Spices, tarragon, dried
- Spices, pepper, red or cayenne
- Seeds, sunflower seed kernels, dried
- Per 100g
- 16.83 mg
- 15.32 mg
- 13.37 mg
- 12.82 mg
- 12.6 mg
- 11.73 mg
- 10.71 mg
- 8.95 mg
- 8.7 mg
- 8.34 mg
Why we need foods high in Vitamin B3 ?
Niacin also known as Vitamin B3 is involved in the production of hemoglobin (the substance filling the red blood cells) and keratin (the component of hair, nails ...).
Vitamin B3 also plays a role in maintaining the digestive system and nervous system functions, for example a person who regularly consumes foods high in vitamin B3 niacin will be less prone to memory trouble.
It is advisable to ingest 16mg of vitamin B3 per day.