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 2017 (India) + INDB + USDA FoodData Central

✓ 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	Ralston enriched wheat bran flakes cereals ready-to-eat	91	647%	USDA
3	Orange-flavor drink beverages	80	571%	USDA
4	Fruit-flavored drink beverages	80	571%	USDA
5	Mars snackfood us formulated bar	45	323%	USDA
6	Mars snackfood us formulated bar	45	323%	USDA
7	Mars snackfood us formulated bar	45	323%	USDA
8	Yeast leavening agents	40	287%	USDA
9	Unilever beverages	39	275%	USDA
10	Unilever beverages	38	274%	USDA
11	Luna bar formulated bar	37	265%	USDA
12	Mars snackfood us formulated bar	36	260%	USDA
13	Mars snackfood us formulated bar	36	260%	USDA
14	Cereal babyfood	36	259%	USDA
15	Wheat cereals ready-to-eat	35	252%	USDA
16	Rice cereals ready-to-eat	35	252%	USDA
17	Crude rice bran	34	243%	USDA
18	Power bar formulated bar	33	233%	USDA
19	Malt-o-meal cereals ready-to-eat	32	230%	USDA
20	Rice cereal babyfood	31	223%	USDA
21	Ralston crisp rice cereals ready-to-eat	29	207%	USDA
22	Finger snacks babyfood	29	206%	USDA
23	Coffee beverages	28	201%	USDA
24	Coffee beverages	28	201%	USDA
25	Coffee beverages	28	201%	USDA
26	Dry mix (corn and soy flours) incaparina	27	193%	USDA
27	Defatted peanut flour	27	193%	USDA
28	Malt-o-meal cereals ready-to-eat	27	189%	USDA
29	Instant breakfast powder beverage	26	183%	USDA
30	Chocolate powder beverages	26	183%	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.