Vitaminsmg

Foods Rich in Niacin (B3)

Vitamin B3, essential for converting food to energy. Supports DNA repair, cell signaling, and cholesterol metabolism. Severe deficiency causes pellagra.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Supports energy metabolism
May improve cholesterol levels
Promotes brain health
Supports skin health

Deficiency Signs

Pellagra (dermatitis, diarrhea, dementia)
Fatigue
Depression

Higher needs:Malnourished populations · Heavy drinkers

Daily Requirement (RDA)

mg/day

Adult Male

mg/day

Adult Female

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Niacin (B3)

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Yeast extract spread	128	914%	USDA
2	Spread, yeast, vegemite	124	886%	AFCD
3	Royal jelly	105	750%	Ciqual
4	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	91	647%	USDA
5	Beef extract	87	621%	CoFID
6	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	80	571%	USDA
7	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	80	571%	USDA
8	Yeast extract	64	457%	CoFID
9	Spread, yeast, marmite	50	357%	AFCD
10	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	45	323%	USDA
11	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	45	323%	USDA
12	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	45	323%	USDA
13	Leavening agents, yeast, baker's, active dry	40	287%	USDA
14	Dehydrated baker's yeast	40	287%	Ciqual
15	Dried mushroom	39	276%	CoFID
16	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	39	275%	USDA
17	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan	38	274%	USDA
18	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	37	265%	USDA
19	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	36	260%	USDA
20	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	36	260%	USDA
21	Babyfood, cereal, oatmeal, with honey, dry	36	259%	USDA
22	Cereals ready-to-eat, rice, puffed, fortified	35	252%	USDA
23	Cereals ready-to-eat, wheat, puffed, fortified	35	252%	USDA
24	Crude rice bran	34	243%	USDA
25	Rice bran	34	243%	Ciqual
26	Formulated bar, POWER BAR, chocolate	33	233%	USDA
27	Liver, poultry, cooked	33	233%	Ciqual
28	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	32	230%	USDA
29	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	31	223%	USDA
30	Cereals ready-to-eat, RALSTON CRISP RICE	29	207%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Niacin (B3) do I need daily?▼

The recommended daily allowance (RDA) for Niacin (B3) is 16mg/day for adult men and 14mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Niacin (B3) do for the body?▼

Supports energy metabolism. May improve cholesterol levels. Promotes brain health. Supports skin health.

What happens if I don't get enough Niacin (B3)?▼

Niacin (B3) deficiency can lead to: Pellagra (dermatitis, diarrhea, dementia), Fatigue, Depression. Adequate intake through diet or supplementation is recommended.