Which foods is Vitamin B3 rich?

What Are The Benefits Of Vitamin B3?

Vitamin B3, also known as niacin, is a powerhouse nutrient that plays a crucial role in numerous bodily functions. While often associated with energy production, its benefits extend far beyond that. Niacin is an essential nutrient that supports DNA health and cholesterol management.

  • Energy production: it helps convert food into usable energy.
  • DNA repair: it plays a role in repairing damaged DNA.
  • Cholesterol management: it can help improve cholesterol levels.
  • Brain function: it supports healthy brain function.
  • Skin health: it contributes to healthy skin.
  • Antioxidant properties: it acts as an antioxidant.

NIH (National Institutes of Health) recommends the daily amount of vitamin B3, or niacin, is expressed in Niacin Equivalents (NE), and it varies across different life stages:

  • Children 4-8 years: 8 mg NE
  • Children 9-13 years: 12 mg NE
  • Teens 14-18 years (boys): 16 mg NE
  • Teens 14-18 years (girls): 14 mg NE
  • Adult men: 16 mg NE
  • Adult women: 14 mg NE
  • Pregnant women: 18 mg NE
  • Breastfeeding women: 17 mg NE

Where Can You Find Vitamin B3?

But with so many food choices available, how do we ensure we're getting enough of this essential vitamin? This exploration will delve into the diverse range of foods that provide significant amounts of Vitamin B3, empowering you to make informed dietary choices and optimize your overall well-being. According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:

Animal Food, Best Sources

  • Fish, yellowfin tuna: 18.5 mg vitamin B3 (niacin)
  • Turkey liver: 11.2 mg vitamin B3 (niacin)
  • Veal liver: 10.6 mg vitamin B3 (niacin)
  • Chicken liver: 9.73 mg vitamin B3 (niacin)
  • Fish, Atlantic salmon, farmed: 8.67 mg vitamin B3 (niacin)
  • Fish, bluefin tuna: 8.65 mg vitamin B3 (niacin)
  • Fish, sturgeon: 8.3 mg vitamin B3 (niacin)
  • Fish, pink salmon: 8 mg vitamin B3 (niacin)
  • Fish, Atlantic salmon, wild: 7.86 mg vitamin B3 (niacin)
  • Fish, swordfish: 7.76 mg vitamin B3 (niacin)
  • Turkey: 7.63 mg vitamin B3 (niacin)
  • Fish, halibut: 6.51 mg vitamin B3 (niacin)
  • Goose liver: 6.5 mg vitamin B3 (niacin)
  • Duck liver: 6.5 mg vitamin B3 (niacin)
  • Pork loin: 6.33 mg vitamin B3 (niacin)
  • Chicken: 5.58 mg vitamin B3 (niacin)
  • Veal: 5.52 mg vitamin B3 (niacin)
  • Pork belly: 4.65 mg vitamin B3 (niacin)
  • Fish, trout: 4.5 mg vitamin B3 (niacin)
  • Goose: 3.61 mg vitamin B3 (niacin)
  • Fish, haddock: 3.36 mg vitamin B3 (niacin)
  • Fish, pollock: 3.27 mg vitamin B3 (niacin)
  • Fish, whitefish: 3 mg vitamin B3 (niacin)
  • Fish, pompano: 3 mg vitamin B3 (niacin)
  • Fish, rockfish: 2.1 mg vitamin B3 (niacin)
  • Fish, catfish: 2.1 mg vitamin B3 (niacin)
  • Oyster: 2.01 mg vitamin B3 (niacin)
  • Blue mussel: 1.6 mg vitamin B3 (niacin)
  • 1 Chicken egg, jumbo (63g): 0.047 mg vitamin B3 (niacin)
  • 1 Chicken egg, extra large (56g): 0.042 mg vitamin B3 (niacin)
  • 1 Chicken egg, large (50g): 0.037 mg vitamin B3 (niacin)
  • 1 Chicken egg, medium (44g): 0.033 mg vitamin B3 (niacin)
  • 1 Chicken egg, small (38g): 0.028 mg vitamin B3 (niacin)
  • 1 Chicken egg, yolk (17g): 0.004 mg vitamin B3 (niacin)

Plant-Based Food, Best Sources

  • Yeast extract spread: 7.65 mg per teaspoon
  • Peanut butter, chunk style: 2.19 mg per teaspoon
  • Peanut butter, smooth style: 2.1 mg per teaspoon
  • Sesame flour: 13.4 mg vitamin B3 (niacin)
  • Seaweed, spirulina: 12.8 mg vitamin B3 (niacin)
  • Peanuts: 12.1 mg vitamin B3 (niacin)
  • Chia seeds: 8.68 mg vitamin B3 (niacin)
  • Mushroom, beech: 6.4 mg vitamin B3 (niacin)
  • Brown rice: 6.27 mg vitamin B3 (niacin)
  • Mushroom, pioppini: 6.22 mg vitamin B3 (niacin)
  • Millet flour: 6.02 mg vitamin B3 (niacin)
  • Sesame butter: 5.81 mg vitamin B3 (niacin)
  • Mushrooms, white: 3.61 mg vitamin B3 (niacin)
  • Winged beans: 3.09 mg vitamin B3 (niacin)
  • Lentils: 2.6 mg vitamin B3 (niacin)
  • Prune puree: 2.5 mg vitamin B3 (niacin)
  • Macadamia nuts: 2.47 mg vitamin B3 (niacin)
  • Oat flour: 1.94 mg vitamin B3 (niacin)
  • Tamarind: 1.94 mg vitamin B3 (niacin)
  • Acorns: 1.83 mg vitamin B3 (niacin)
  • Avocado: 1.74 mg vitamin B3 (niacin)
  • Seaweed, wakame: 1.6 mg vitamin B3 (niacin)
  • Lima beans: 1.54 mg vitamin B3 (niacin)
  • Chickpeas: 1.54 mg vitamin B3 (niacin)
  • Passionfruit: 1.5 mg vitamin B3 (niacin)
  • Broccoli rabe: 1.22 mg vitamin B3 (niacin)
  • Yellow tomato: 1.18 mg vitamin B3 (niacin)
  • Kale: 1.18 mg vitamin B3 (niacin)
  • Pecans: 1.17 mg vitamin B3 (niacin)
  • Nectarine: 1.12 mg vitamin B3 (niacin)
  • Orange bell pepper: 1.08 mg vitamin B3 (niacin)
  • Guava: 1.08 mg vitamin B3 (niacin)
  • Asparagus: 1.08 mg vitamin B3 (niacin)
  • Durian: 1.07 mg vitamin B3 (niacin)
  • Potato: 1.03 mg vitamin B3 (niacin)
  • Carrot: 0.983 mg vitamin B3 (niacin)
  • Red bell pepper: 0.979 mg vitamin B3 (niacin)

Diary Food, Best Sources

  • Milk, 1 quart (976g): 0.908 mg vitamin B3 (niacin)
  • Whole milk, 1 quart (976g): 0.869 mg vitamin B3 (niacin)
  • Milk, 1 cup (244g): 0.227 mg vitamin B3 (niacin)
  • Greek yogurt: 0.227 mg vitamin B3 (niacin)
  • Whole milk, 1 cup (244g): 0.217 mg vitamin B3 (niacin)
  • Yogurt: 0.135 mg vitamin B3 (niacin)
SEADOC Team

SEADOC Team

support@seadoc.co