15 Niacin-Rich Foods for Energy and DNA Repair
Niacin (B3) participates in over 400 enzyme reactions — more than any other vitamin. These foods have the most.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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EatAndAchieve Editorial System
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This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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This ranking focuses on foods that meaningfully deliver niacin (b3) per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Niacin (vitamin B3) is critical for energy metabolism, DNA repair, and cell signaling. As NAD and NADP, it participates in over 400 enzymatic reactions — more than any other vitamin-derived coenzyme. It is also unique among vitamins for its pharmacological use in high doses to lower cholesterol.
Daily target
The FDA daily value is 16mg NE (niacin equivalents). Your body can also make niacin from the amino acid tryptophan (60mg tryptophan = 1mg niacin). Severe deficiency causes pellagra — characterized by the '3 Ds': dermatitis, diarrhea, and dementia.
How to use the list
Poultry, fish, and legumes are excellent sources. The niacin in corn is bound in a form that is poorly absorbed unless the corn is treated with lime (as in traditional tortilla making). This is why pellagra was historically common in corn-dependent populations.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
There is a reason Fish, tuna, yellowfin, fresh, cooked, dry heat leads this list: 22mg of niacin (b3) per 100g is elite territory. That translates to 138% of the daily value, so it can materially move your intake in one serving. A secondary plus is its protein (58% DV). Because protein is high too, it is easier to build a full meal around than some single-purpose nutrient sources.
Peanut spread, reduced sugar ranks this highly because it is one of the cleaner ways to get a lot of niacin (b3) quickly. You are looking at 102% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 650 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (50% DV) and fiber (28% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 10.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Peanuts, spanish, raw stays near the top because 16mg per 100g is still a very aggressive number for niacin (b3). You are looking at 99% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 570 kcal per 100g, so this works better as a measured addition than a pile-it-on food. It also brings useful amounts of protein (52% DV) and fiber (34% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 7.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Peanut butter, smooth, reduced fat ranks this highly because it is one of the cleaner ways to get a lot of niacin (b3) quickly. You are looking at 91% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 520 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra protein (52% DV) and magnesium (40% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in sodium at 540mg per 100g, so it may not be the best fit for a low-sodium diet.
Fish, anchovy, european, raw makes the cut on substance, not hype: 14mg per 100g is enough to matter in an actual diet. You are looking at 88% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some protein (41% DV).
Worth knowing
Relatively high in cholesterol at 60mg per 100g.
Peanuts, valencia, raw holds its spot because 13mg of niacin (b3) is still comfortably strong. You are looking at 81% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 570 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (50% DV) and fiber (31% DV).
Worth knowing
High in saturated fat with 7.33g per 100g, which is worth watching if you are managing heart health or cholesterol.
Turkey, ground, fat free, pan-broiled crumbles is not the flashiest name on the page, but the nutrient density is real at 13mg per 100g. That translates to 79% of the daily value, so it can materially move your intake in one serving. It also brings useful amounts of protein (63% DV) and zinc (20% DV), so it is not just a one-stat food. Because protein is high too, it is easier to build a full meal around than some single-purpose nutrient sources.
Worth knowing
Relatively high in cholesterol at 71mg per 100g.
Peanuts, virginia, raw makes the cut on substance, not hype: 12mg per 100g is enough to matter in an actual diet. That translates to 78% of the daily value, so it can materially move your intake in one serving. At 563 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (50% DV) and fiber (30% DV).
Worth knowing
High in saturated fat with 6.43g per 100g, which is worth watching if you are managing heart health or cholesterol.
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled makes the cut on substance, not hype: 12mg per 100g is enough to matter in an actual diet. 76% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its protein (61% DV). Because protein is high too, it is easier to build a full meal around than some single-purpose nutrient sources.
Worth knowing
Relatively high in cholesterol at 104mg per 100g.
Peanuts, all types, raw lands lower on the page, but 12mg per 100g is still better than what you get from most foods. You are looking at 76% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 567 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. It also brings useful amounts of protein (52% DV) and fiber (30% DV), so it is not just a one-stat food.
Worth knowing
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Ruffed Grouse, breast meat, skinless, raw is here because even the back half of this list still offers respectable niacin (b3) density. 73% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some protein (52% DV). The strong protein content makes it more practical than foods that only win on one micronutrient.
Turkey, all classes, liver, raw is here because even the back half of this list still offers respectable niacin (b3) density. 70% of the daily value is enough to make this a serious contributor rather than a token source. It also brings useful amounts of protein (37% DV) and vitamin C (27% DV), so it is not just a one-stat food.
Worth knowing
Relatively high in cholesterol at 415mg per 100g.
Pork, ground, 96% lean / 4% fat, cooked, crumbles is here because even the back half of this list still offers respectable niacin (b3) density. That translates to 69% of the daily value, so it can materially move your intake in one serving. There is more here than the main number alone, especially the protein (61% DV) and zinc (23% DV). The strong protein content makes it more practical than foods that only win on one micronutrient.
Worth knowing
Relatively high in cholesterol at 78mg per 100g.
Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled is here because even the back half of this list still offers respectable niacin (b3) density. You are looking at 68% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The extra protein (60% DV) and iron (23% DV) help this entry hold up outside of the headline nutrient. Because protein is high too, it is easier to build a full meal around than some single-purpose nutrient sources.
Worth knowing
Relatively high in cholesterol at 79mg per 100g.
Fish, shad, american, cooked, dry heat lands lower on the page, but 11mg per 100g is still better than what you get from most foods. You are looking at 68% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. A secondary plus is its protein (43% DV).
Worth knowing
Relatively high in cholesterol at 96mg per 100g.