EXPLORE A NUTRIENT
Niacin
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: nicotinic acid (C6H5NO2). USDA reports Niacin separately. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: nicotinic acid. Formula C6H5NO2; PubChem CID 938; charge 0. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 938, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
188 foods with data 18 not reported, excluded from ranking
- Cardamom
Spices, cardamom, exactly as identified by USDA.
1.102 mg - Guava
Common guava, raw.
1.084 mg - Lentils
Mature lentils, boiled without salt.
1.06 mg - Asparagus
Asparagus, frozen, cooked, boiled, drained, without salt, exactly as identified by USDA.
1.038 mg - Sweet red pepper
Red bell pepper, raw.
1.024 mg - Bulgur
Cooked bulgur; added salt/fat not specified in the source description.
1 mg - Dried rosemary
Spices, rosemary, dried, exactly as identified by USDA.
1 mg - Oats
Whole-grain rolled oats, old-fashioned, dry.
0.9931 mg - Feta cheese
Cheese, feta, exactly as identified by USDA.
0.991 mg - Couscous
Couscous, cooked, exactly as identified by USDA.
0.983 mg - Butternut squash
Butternut winter squash, baked without salt.
0.969 mg - Fresh spearmint
Spearmint, fresh, exactly as identified by USDA.
0.948 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Niacin (Niacin), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Niacin: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is niacin and what does it do?
Niacin (also called vitamin B3) helps turn the food you eat into the energy you need. Niacin is important for the development and function of the cells in your body.
How much niacin do I need?
The amount of niacin you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg) of niacin equivalents (NE) (except for infants in their first 6 months).
The mg NE measure is used because your body can also make niacin from tryptophan, an amino acid in proteins. For example, when you eat turkey, which is high in tryptophan, some of this amino acid is converted to niacin in your liver. Using mg NE accounts for both the niacin you consume and the niacin your body makes from tryptophan. Infants in their first 6 months do not make much niacin from tryptophan.
Identity and structure sources
- PubChem Compound 938: Nicotinic Acid · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13