Foods highest in Niacin (B3)
Niacin (B3) helps convert food into energy and supports skin, nerves and digestion.
Below are the whole foods with the most niacin (b3) per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What niacin (b3) does
Niacin (B3) helps convert food into energy and supports skin, nerves and digestion.
Deficiency is rare on a varied diet; it's plentiful in meat, fish, and enriched grains.
How much you need
The Daily Value used on food labels is 16 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in niacin (b3) (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Fish, anchovy, european, canned in oil, drained solids | 20 mg | 124% |
| Fish, tuna, fresh, yellowfin, raw | 18 mg | 116% |
| Beef, variety meats and by-products, liver, cooked, braised | 18 mg | 110% |
| Peanut butter, creamy | 17 mg | 108% |
| Lamb, variety meats and by-products, liver, cooked, pan-fried | 17 mg | 104% |
| Peanut spread, reduced sugar | 16 mg | 102% |
| Peanuts, spanish, raw | 16 mg | 100% |
| Pork, fresh, variety meats and by-products, liver, raw | 15 mg | 96% |
| Chicken, broilers or fryers, breast, meat only, cooked, fried | 15 mg | 92% |
| Peanuts, virginia, oil-roasted, without salt | 15 mg | 92% |
| Peanut butter, smooth, reduced fat | 15 mg | 91% |
| Veal, variety meats and by-products, liver, cooked, pan-fried | 14 mg | 90% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track niacin (b3) free
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Open Healthy Squirrel and log a food to see your niacin (b3) for the day.
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