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Vitamin B3 Foods

What are the best food sources of Vitamin B3?

Sources of Vitamin B3

Essential food sources of Vitamin B3 are highly found in the animal foods. Our body needs enough amount of Niacin to control the fat content and regulate the blood cholesterol and sugar level. Listed here are the top foods sources that are rich in Vitamin B3.

Vegetarian
Provided the foods that are rich in vitamin B3.

Peanuts

Per 100gPer 144g
13.8 mg19.9 mg

Peanuts is an excellent source of vitamin E, niacin, folate, protein and manganese.

Mushrooms

Per 100gPer 70g
3.6 mg2.5 mg

Mushrooms is a great source of B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin.

Brown Rice

Per 100gPer 195g
1.5 mg3.0 mg

Brown Rice is rich in thiamin, niacin and vitamin B6, manganese and selenium.

Green Peas

Per 100gPer 160g
2.0 mg3.2 mg

Green Peas is good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus, vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium, and choline.

Sunflower seeds

Per 100gPer 46g
8.3 mg3.8 mg

Sunflower seeds is a good source of vitamin E, vitamin B1, manganese, selenium, phosphorus, magnesium, vitamin B6, folate, and niacin.

Avocado

Per 100gPer 150g
1.7 mg2.6 mg

Avocado is an excellent source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.

Asparagus

Per 100gPer 180g
1.0mg1.9mg

Asparagus is good in vitamin K, folate, copper, selenium, vitamin B2, vitamin C, vitamin E, dietary fiber, manganese, phosphorus, niacin, potassium, choline, vitamin A, zinc, iron, protein, vitamin B6, and pantothenic acid.

Tomatoes

Per 100gPer 149g
0.6 mg0.9mg

Tomatoes is a good source of vitamin C, biotin, molybdenum, vitamin K, potassium, manganese, dietary fiber, vitamin A, vitamin B6, folate, niacin, vitamin E, and phosphorus.

Bell peppers

Per 100gPer 149g
0.5 mg0.7 mg

Bell peppers is excellent source of vitamin C, vitamin B6, folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin, and potassium.

Sweet Potatoes

Per 100gPer 200g
1.5 mg3.0 mg

Sweet Potatoes is rich in vitamin C, vitamin B-6, 15potassium, manganese , calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin and folate.

Barley

Per 100gPer 157g
2.1 mg3.2 mg

Barley is a great source of molybdenum, manganese, dietary fiber, selenium, copper, vitamin B1, chromium, phosphorus, magnesium, and niacin.

Corn

Per 100gPer 166g
3.6 mg6.0 mg

Corn is good in pantothenic acid, phosphorus, niacin, dietary fiber, manganese, vitamin B6.

Carrots

Per 100gPer 128g
1.0 mg1.3 mg

Carrots are great in contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E, niacin and zinc.

Cantaloupe

Per 100gPer 177g
0.7 mg1.3 mg

Cantaloupe is great in vitamin C, vitamin A, potassium, B vitamins like B1, B3, B6, and folate.

Collard Greens

Per 100gPer 190g
0.6 mg1.1 mg

Collard Greens is rich in vitamin C, calcium, iron, vitamin B3 and vitamin B6.

Winter Squash

Per 100gPer 205g
1.0 mg2.0 mg

Winter Squash is a rich source of Thiamin, Niacin, Vitamin B6, Folate, Calcium, Magnesium, Vitamin A, Vitamin C, Potassium and Manganese.

Green Beans

Per 100gPer 119g
0.8 mg0.8 mg

Green Beans is good in Thiamin, Riboflavin, Niacin, Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium and Copper.

Beet Greens

Per 100gPer 144g
0.5 mg0.7 mg

Beet Greens is a rich source of magnesium, potassium, copper, manganese, and low in fat and cholesterol.

Soy Sauce

Per 100gPer 18g
4.0 mg0.7 mg

Soy Sauce is a great source of flavin, Vitamin B6, Magnesium, Copper, Protein, Niacin, Iron, Phosphorus and Manganese.

Kale

Per 100gPer 67g
1.0mg0.7 mg

Kale is rich in calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, omega-3 fatty acids phosphorus, protein, folate, and niacin.

Eggplant

Per 100gPer 85g
0.6 mg0.5 mg

Eggplant is a great source of manganese, vitamin B6, niacin, potassium, folate, and vitamin K.

Swiss Chard

Per 100gPer 36g
0.4 mg0.1 mg

Swiss Chard is a beet family of vegetables with high amount of niacin, vitamin A, vitamin C and vitamin K.

Turnip Greens

Per 100gPer 144g
0.4mg0.6mg

Turnip Greens is a rich source of vitamin K, vitamin A, vitamin C, folate, copper, manganese, dietary fiber, calcium, vitamin E, and vitamin B6, potassium, magnesium, pantothenic acid, vitamin B2, iron, and phosphorus.

Cabbage

Per 100gPer g
0.2 mg0.2 mg

Cabbage is rich in vitamin K, vitamin C, and vitamin B6, manganese, dietary fiber, potassium, vitamin B1, folate and copper.

Fennel

Per 100gPer 87g
0.6 mg0.6 mg

Fennel is good in vitamin c, dietary fiber, potassium, molybdenum, manganese, copper, phosphorus,folate, calcium, pantothenic acid, magnesium, iron, and niacin.

Cauliflower

Per 100gPer 13g
0.5 mg0.1 mg

Cauliflower is an excellent source of of vitamin C, vitamin K, folate, pantothenic acid, vitamin B2 and vitamin B6.

Sea Vegetable

Per 100gPer 10g
1.6 mg0.2 mg

Sea Vegetable is good in iodine, vitamin C, manganese, vitamin B3, omega 3 and omega 6 fatty acids.

Parsley

Per 100gPer 60g
1.3 mg0.8 mg

Parsley is good in vitamin K and vitamin C, vitamin A, vitamin B3, folate, and iron.

Non-Vegetarian
Listed here the non food sources that are rich in vitamin B3.

Tuna

Per 100gPer 165g
13.3 mg21.9 mg

Tuna is a great source of vitamin B1 (thiamin), vitamin D and selenium.

Chicken

Per 100gPer 140g
13.7 mg19.2 mg

Chicken is very good source of niacin, protein, selenium, vitamin B6, and phosphorus, pantothenic acid, and vitamin B12.

Turkey

Per 100gPer 111g
6.3 mg6.9 mg

Turkey is a great source of vitamin B1, B2, B3, B5, B6, B12, folate, biotin, and choline.

Pork

Per 100gPer 454g
10.3 mg46.9 mg

Pork is good in vitamin B1, B2, B3, B6, B12 and Niacin, Iron and Selenium.

Liver

Per 100gPer 68g
17.5 mg11.9 mg

Liver is an excellent source of vitamins A, D, E, K, B3, B12, folic acid, copper and iron.

Beef

Per 100gPer 68g
17.5 mg11.9 mg

Beef is rich in vitamin B12, protein, niacin, vitamin B6, selenium, zinc, phosphorus, iron, potassium, and vitamin B2.

Salmon

Per 100gPer 178g
8.0 mg14.3 mg

Salmon is an excellent source of vitamin B12, vitamin D, selenium, niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6.

Shrimp

Per 100gPer 85g
2.6 mg2.2 mg

Shrimp is great in Niacin, Iron, Phosphorus, Zinc, Protein, Vitamin B12 and Selenium.

COD

Per 100gPer 116g
2.0 mg2.4 mg

COD is a rich source of vitamin B12, selenium, phosphorus, protein, choline, niacin, potassium, vitamin B6, molybdenum, pantothenic acid, and omega-3 fatty acids.

Sardines

Per 100gPer 149g
5.2 mg7.8 mg

Sardines is an excellent source of protein, omega-3 fats, calcium, iron, phosphorus, riboflavin, niacin, vitamin B-6, vitamin D and vitamin B-12.

Bacon

Per 100gPer 8g
11.1 mg0.9 mg

Bacon is a rich source of Thiamin, Niacin, Vitamin B12, Zinc, Vitamin B6, Riboflavin, Phosphorus, Pantothenate and Magnesium.

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