Top Vegetarian Food High in Niacin (Vit B3)

About Vegetarian Food and Niacin (Vit B3)

There are quite a number of vegetarian foods rich in niacin, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest niacin vegetarian food include nutritional yeast, peanut flour, peanuts, ginger, hemp seeds, acai berry juice, chia seeds, wheat flour, wheat germ and raw pumpkin seeds. Other niacin rich vegetarian food are oyster mushroom, baguette, barley, sesame seeds, portabella mushroom, graham crackers, pine nut, chanterelle mushroom, whole wheat bread and shiitake mushroom.

We calculated the top vegetarian foods for niacin by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetarian foods highest in niacin .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Nutritional Yeast

image of nutritional yeast

In 1 tablespoon, nutritional yeast has 4.8mg of niacin, or about 34% of daily values for women and 30% for men.
Niacin (Vit B3)
4.8mg in
1 tablespoon (12g)
25mg in
200 Calories (62g)
34%
30%
180%
150%
Complete nutrition for Nutritional Yeast

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 16mg of niacin, or about 120% of daily values for women and 100% for men.
Niacin (Vit B3)
16mg in
1 cup (60g)
17mg in
200 Calories (61g)
120%
100%
120%
100%
Complete nutrition for Peanut Flour

Peanuts

image of peanuts

In 1 cup, peanut has 21mg of niacin, or about 150% of daily values for women and 130% for men.
Niacin (Vit B3)
21mg in
1 cup (146g)
4.9mg in
200 Calories (34g)
150%
130%
35%
31%
Complete nutrition for Peanuts

Ginger (ground)

image of ginger

1 tablespoon of ginger contains 0.5mg of niacin, or about 4% of daily values for women and 3% for men.
Niacin (Vit B3)
0.5mg in
1 tablespoon (5.2g)
5.7mg in
200 Calories (60g)
4%
3%
41%
36%
Complete nutrition for Ginger

Hemp Seeds

image of hemp seeds

In 1 cup, hemp seed has 15mg of niacin, or about 110% of daily values for women and 92% for men.
Niacin (Vit B3)
15mg in
1 cup (160g)
3.3mg in
200 Calories (36g)
110%
92%
24%
21%
Complete nutrition for Hemp Seeds

Acai Berry Juice (fortified)

image of acai berry juice

1 cup of acai berry juice contains 24mg of niacin, or about 170% of daily values for women and 150% for men.
Niacin (Vit B3)
24mg in
1 cup (266g)
29mg in
200 Calories (323g)
170%
150%
210%
180%
Complete nutrition for Acai Berry Juice

Chia Seeds (dried)

image of chia seeds

In 1 ounce, chia seed has 2.5mg of niacin, or about 18% of daily values for women and 16% for men.
Niacin (Vit B3)
2.5mg in
1 ounce (28.35g)
3.6mg in
200 Calories (41g)
18%
16%
26%
23%
Complete nutrition for Chia Seeds

Wheat Flour

image of wheat flour

1 cup of wheat flour contains 10mg of niacin, or about 74% of daily values for women and 65% for men.
Niacin (Vit B3)
10mg in
1 cup (137g)
4.2mg in
200 Calories (55g)
74%
65%
30%
26%
Complete nutrition for Wheat Flour

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 7.8mg of niacin, or about 56% of daily values for women and 49% for men.
Niacin (Vit B3)
7.8mg in
1 cup (115g)
3.8mg in
200 Calories (56g)
56%
49%
27%
24%
Complete nutrition for Wheat Germ

Raw Pumpkin Seeds

image of raw pumpkin seeds

1 cup of raw pumpkin seed contains 6.4mg of niacin, or about 46% of daily values for women and 40% for men.
Niacin (Vit B3)
6.4mg in
1 cup (129g)
1.8mg in
200 Calories (36g)
46%
40%
13%
11%
Complete nutrition for Raw Pumpkin Seeds

Oyster Mushroom (raw)

image of oyster mushroom

In 1 cup, oyster mushroom has 4.3mg of niacin, or about 30% of daily values for women and 27% for men.
Niacin (Vit B3)
4.3mg in
1 cup (86g)
30mg in
200 Calories (606g)
30%
27%
210%
190%
Complete nutrition for Oyster Mushroom

Baguette

image of baguette

1 ounce of baguette contains 1.4mg of niacin, or about 10% of daily values for women and 9% for men.
Niacin (Vit B3)
1.4mg in
1 ounce (28.35g)
3.5mg in
200 Calories (74g)
10%
9%
25%
22%
Complete nutrition for Baguette

Barley (raw)

image of barley

In 1 cup, barley has 9.2mg of niacin, or about 66% of daily values for women and 58% for men.
Niacin (Vit B3)
9.2mg in
1 cup (200g)
2.6mg in
200 Calories (57g)
66%
58%
19%
16%
Complete nutrition for Barley

Sesame Seeds

image of sesame seeds

1 tablespoon of sesame seed contains 0.43mg of niacin, or about 3% for adults.
Niacin (Vit B3)
0.43mg in
1 tablespoon (9.45g)
1.6mg in
200 Calories (35g)
3%
3%
12%
10%
Complete nutrition for Sesame Seeds

Portabella Mushroom (raw)

image of portabella mushroom

In 1 cup, portabella mushroom has 3.9mg of niacin, or about 28% of daily values for women and 24% for men.
Niacin (Vit B3)
3.9mg in
1 cup (86g)
41mg in
200 Calories (909g)
28%
24%
290%
260%
Complete nutrition for Portabella Mushroom

Graham Crackers

image of graham crackers

1 cup of graham cracker contains 3.7mg of niacin, or about 27% of daily values for women and 23% for men.
Niacin (Vit B3)
3.7mg in
1 cup (84g)
2.1mg in
200 Calories (47g)
27%
23%
15%
13%
Complete nutrition for Graham Crackers

Pine Nut (dried)

image of pine nut

In 1 cup, pine nut has 5.9mg of niacin, or about 42% of daily values for women and 37% for men.
Niacin (Vit B3)
5.9mg in
1 cup (135g)
1.3mg in
200 Calories (30g)
42%
37%
9%
8%
Complete nutrition for Pine Nut

Chanterelle Mushroom (raw)

image of chanterelle mushroom

1 cup of chanterelle mushroom contains 2.2mg of niacin, or about 16% of daily values for women and 14% for men.
Niacin (Vit B3)
2.2mg in
1 cup (54g)
26mg in
200 Calories (625g)
16%
14%
180%
160%
Complete nutrition for Chanterelle Mushroom

Whole Wheat Bread

image of whole wheat bread

In 1 slice, whole wheat bread has 1.1mg of niacin, or about 8% of daily values for women and 7% for men.
Niacin (Vit B3)
1.1mg in
1 slice (26g)
3.1mg in
200 Calories (75g)
8%
7%
22%
19%
Complete nutrition for Whole Wheat Bread

Shiitake Mushroom (raw)

image of shiitake mushroom

1 piece of shiitake mushroom contains 0.74mg of niacin, or about 5% for adults.
Niacin (Vit B3)
0.74mg in
1 piece (19g)
23mg in
200 Calories (588g)
5%
5%
160%
140%
Complete nutrition for Shiitake Mushroom


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