Niacin Food Sources

Niacin, also known as nicotinic acid, is an organic compound and a form of vitamin B3, an essential human nutrient. It has the formula C6H5NO2 and belongs to the group of the pyridinecarboxylic acid.

Niacin is found in variety of foods, including liver, chicken, beef, fish, cereal, peanuts, and legumes, and is also synthesized from tryptophan, an essential amino acid found in most forms of protein.

Animal products:
liver, heart and kidney (9 – 15 mg niacin per 100 grams)
chicken, chicken breast (6.5 mg)
beef (5 – 6 mg)
fish: tuna, salmon, halibut (2.5 – 13 mg)
eggs (0.1 mg)
venison (8.43 mg)

Fruits and vegetables:
avocados (1 mg niacin per 100 grams)
dates (2 mg)
tomatoes (0.7 mg)
leaf vegetables (0.3 – 0.4 mg)
broccoli (0.6 mg)
carrots (0.3 – 0.6 mg)
sweet potatoes (0.5 – 0.6 mg)
asparagus (0.4 mg)

Seeds:
nuts (2 mg niacin per 100 grams)
whole grain products (4 – 29.5 mg)
legumes (0.4 – 16 mg)
saltbush seeds

Fungi:
mushrooms, shiitake mushrooms (3.5 – 4 mg niacin per 100 grams)
brewer’s yeast (36 mg)

Other:
beer (6 mg per pint,[70] less if filtered)
Ovaltine (18 mg)
Peanut butter (15 mg)
Tofu
Soy sauce (0.4 mg)
Vegemite (from spent brewer’s yeast) (50 mg niacin per 100 grams)
Marmite (from spent brewer’s yeast) (50 mg niacin per 100 grams)

More about Niacin on Wikipedia

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