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Foods high in niacin

The most niacin per typical portion among 13,073 USDA reference foods: chicken, 19 mg in 1 cup, 119% of the 16 mg Daily Value. 194 of the 1,013 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most niacin per portion?

  1. 1
    Chicken
    Chicken, broilers or fryers, light meat, meat only, cooked, fried · 1 cup (140 g)
    19mg119% DV · 13 mg per 100 g · 14 mg per 200 calories
  2. 2
    Chicken breast
    Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised · 1 piece (174 g)
    16mg100% DV · 9.4 mg per 100 g · 11 mg per 200 calories
  3. 3
    15mg94% DV · 18 mg per 100 g · 18 mg per 200 calories
  4. 4
    14mg88% DV · 17 mg per 100 g · 14 mg per 200 calories
  5. 5
    Pork loin
    Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised · 1 chop (135 g)
    14mg88% DV · 10 mg per 100 g · 12 mg per 200 calories
  6. 6
    Venison
    Venison, NFS · 1 cup (135 g)
    13mg81% DV · 9.9 mg per 100 g · 12 mg per 200 calories
  7. 7
    Ground turkey
    Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles · 1 paired cooked w crumbles (155 g)
    13mg81% DV · 8.1 mg per 100 g · 7.4 mg per 200 calories
  8. 8
    12mg75% DV · 14 mg per 100 g · 15 mg per 200 calories
  9. 9
    Cereal
    Cereal, O's, multigrain · 1 prepackaged single serving (30 g)
    12mg75% DV · 40 mg per 100 g · 22 mg per 200 calories
  10. 10
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    12mg75% DV · 8.8 mg per 100 g · 7.6 mg per 200 calories
  11. 11
    Chicken liver
    Chicken, liver, all classes, cooked, pan-fried · 3 oz (85 g)
    12mg75% DV · 14 mg per 100 g · 16 mg per 200 calories
  12. 12
    Mackerel
    Fish, mackerel, jack, canned, drained solids · 1 cup (190 g)
    12mg75% DV · 6.2 mg per 100 g · 7.9 mg per 200 calories
  13. 13
    Beef liver
    Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled · 3 oz (85 g)
    12mg75% DV · 14 mg per 100 g · 18 mg per 200 calories
  14. 14
    Tuna
    Fish, tuna, light, canned in water, without salt, drained solids · 3 oz (85 g)
    11mg69% DV · 13 mg per 100 g · 23 mg per 200 calories
  15. 15
    Bacon
    Bacon, meatless · 1 cup (144 g)
    11mg69% DV · 7.6 mg per 100 g · 4.9 mg per 200 calories
  16. 16
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    11mg69% DV · 13 mg per 100 g · 15 mg per 200 calories
  17. 17
    Veal leg
    Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded · 3 oz (85 g)
    11mg69% DV · 13 mg per 100 g · 14 mg per 200 calories
  18. 18
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    11mg69% DV · 7.6 mg per 100 g · 7.1 mg per 200 calories
  19. 19
    Pheasant
    Pheasant, cooked, total edible · 1 cup, chopped or diced (140 g)
    11mg69% DV · 7.5 mg per 100 g · 6.3 mg per 200 calories
  20. 20
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    10mg63% DV · 12 mg per 100 g · 8.3 mg per 200 calories
  21. 21
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    10mg63% DV · 12 mg per 100 g · 8.3 mg per 200 calories
  22. 22
    Halibut
    Fish, halibut · 1 cup (135 g)
    10mg63% DV · 7.5 mg per 100 g · 8.6 mg per 200 calories
  23. 23
    Turkey
    Turkey, all classes, light meat, cooked, roasted · 3 oz (85 g)
    10.0mg63% DV · 12 mg per 100 g · 16 mg per 200 calories
  24. 24
    Turkey drumstick
    Turkey, drumstick, from whole bird, meat only, roasted · 3 oz (85 g)
    10.0mg63% DV · 12 mg per 100 g · 17 mg per 200 calories
  25. 25
    Turkey whole
    Turkey, whole, breast, meat only, cooked, roasted · 3 oz (85 g)
    10.0mg63% DV · 12 mg per 100 g · 16 mg per 200 calories
  26. 26
    Turkey breast
    Turkey, retail parts, breast, meat only, cooked, roasted · 3 oz (85 g)
    10.0mg63% DV · 12 mg per 100 g · 17 mg per 200 calories
  27. 27
    10.0mg63% DV · 12 mg per 100 g · 19 mg per 200 calories
  28. 28
    Turkey back
    Turkey, back, from whole bird, meat only, with added solution, roasted · 3 oz (85 g)
    10.0mg63% DV · 12 mg per 100 g · 19 mg per 200 calories
  29. 29
    Turkey wing
    Turkey, wing, from whole bird, meat only, with added solution, roasted · 3 oz (85 g)
    10.0mg63% DV · 12 mg per 100 g · 19 mg per 200 calories
  30. 30
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    10.0mg63% DV · 7.4 mg per 100 g · 11 mg per 200 calories
  31. 31
    Heart
    Heart · 1 cup (145 g)
    9.6mg60% DV · 6.6 mg per 100 g · 8.1 mg per 200 calories
  32. 32
    Rabbit
    Rabbit · 1 cup (135 g)
    9.6mg60% DV · 7.1 mg per 100 g · 7.0 mg per 200 calories
  33. 33
    9.6mg60% DV · 29 mg per 100 g · 15 mg per 200 calories
  34. 34
    Sturgeon
    Fish, sturgeon, mixed species, smoked · 3 oz (85 g)
    9.4mg59% DV · 11 mg per 100 g · 13 mg per 200 calories
  35. 35
    Pork bacon
    Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium · 3 oz (85 g)
    9.4mg59% DV · 11 mg per 100 g · 4.1 mg per 200 calories
  36. 36
    Turkey liver
    Turkey, all classes, liver, cooked, simmered · 3 oz (85 g)
    9.4mg59% DV · 11 mg per 100 g · 12 mg per 200 calories
  37. 37
    Ground pork
    Pork, ground, 96% lean / 4% fat, cooked, crumbles · 3 oz grilled patties (85 g)
    9.4mg59% DV · 11 mg per 100 g · 12 mg per 200 calories
  38. 38
    Veal shoulder
    Veal, shoulder, arm, separable lean only, cooked, braised · 3 oz (85 g)
    9.1mg57% DV · 11 mg per 100 g · 11 mg per 200 calories
  39. 39
    Meat
    Meat, NFS · 1 cup (135 g)
    9.1mg57% DV · 6.7 mg per 100 g · 6.3 mg per 200 calories
  40. 40
    Emu
    Emu, full rump, cooked, broiled · 1 serving ( 3 oz ) (85 g)
    9.0mg56% DV · 11 mg per 100 g · 13 mg per 200 calories
  41. 41
    Pork breast
    Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled · 3 oz (85 g)
    8.8mg55% DV · 10 mg per 100 g · 13 mg per 200 calories
  42. 42
    Duck breast
    Duck, young duckling, domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled · 3 oz (85 g)
    8.8mg55% DV · 10 mg per 100 g · 15 mg per 200 calories
  43. 43
    Cornish game hen
    Cornish game hen, cooked, skin not eaten · 1 cup, cooked, diced (140 g)
    8.7mg54% DV · 6.2 mg per 100 g · 9.4 mg per 200 calories
  44. 44
    Chicken leg
    Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter · 1 leg, bone removed (158 g)
    8.6mg54% DV · 5.4 mg per 100 g · 4.0 mg per 200 calories
  45. 45
    Veal loin
    Veal, loin, separable lean only, cooked, braised · 3 oz (85 g)
    8.5mg53% DV · 10 mg per 100 g · 8.9 mg per 200 calories
  46. 46
    Fish
    Fish, canned · 1 cup (135 g)
    8.3mg52% DV · 6.2 mg per 100 g · 7.9 mg per 200 calories
  47. 47
    Mullet
    Fish, mullet · 1 cup (135 g)
    8.3mg52% DV · 6.1 mg per 100 g · 6.1 mg per 200 calories
  48. 48
    Veal shank
    Veal, shank (fore and hind), separable lean only, cooked, braised · 3 oz (85 g)
    8.2mg51% DV · 9.7 mg per 100 g · 11 mg per 200 calories
  49. 49
    Ham
    Ham · 1 cup (135 g)
    8.2mg51% DV · 6.1 mg per 100 g · 10 mg per 200 calories
  50. 50
    Lamb tenderloin
    Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted · 3 oz (85 g)
    8.1mg51% DV · 9.6 mg per 100 g · 10 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much niacin a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 14 mg for women and 16 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-36 mg6 mg
4-88 mg8 mg
9-1312 mg12 mg
14-1814 mg16 mg
19-3014 mg16 mg
31-5014 mg16 mg
51 and older14 mg16 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodNiacin per 100 gIn the portion ranking
Yeast extract spread128 mgnot an everyday portion (rule above)
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie80 mgnot an everyday portion (rule above)
Beverages, Orange-flavor drink, breakfast type, low calorie, powder80 mgnot an everyday portion (rule above)
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar45 mgnot an everyday portion (rule above)
Leavening agents, yeast, baker's, active dry40 mgnot an everyday portion (rule above)
Cereal, O's, multigrain40 mgranked 9
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan38 mgnot an everyday portion (rule above)
Nutritional powder mix (Slim Fast)38 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Niacin: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov