Which foods have vitamin B3

Unlocking the Power of Vitamin B3: Foods Rich in Niacin

What is Vitamin B3?

Vitamin B3, which is also called niacin, acts as a coenzyme. Coenzyme is helpful for 400+ enzymes to perform the various reaction in the Body. Vitamin B is a micro and essential nutrient and a water-soluble vitamin as well.

This nutrient helps foods convert into energy to perform proper metabolism, nervous system function, and the antioxidant reaction in the body. According to research, RDA and experts have said that a human male body needs 16mg per day and a female body needs 14mg per day, which is pretty enough for 98% of adults. The human body has to eat some food containing b3 as its Body cannot produce B3 on its own.

Foods that have Vitamin B3

Vitamin B3 is present in nature. This nutrient is present in both plants as well as animals. The availability of Vitamin B depends on found sources. It is a natural nutrient and is also present in cereals and pieces of bread. The availability of Vitamin B from meat, liver, beans, and fortified products is so high.

Have a look at the list of foods that have Vitamin B or Niacin.

Animal Based Food

  • Liver
  • Chicken breast
  • Egg and dairy products
  • Fish
  • Tuna
  • Salmon
  • Anchovies
  • Poultry

Plant-based food

  • Avocados
  • Seeds
  • Whole grains
  • Legumes
  • Mushrooms
  • Peanuts
  • Brown rice
  • Green peas
  • Potatoes


Animal’s liver has vitamin B3, which provides 14 mg of vitamin b3 or 91 % and 100 % RDA for men and women per 85-gram cooked serving, respectively. The cooked liver of beef is one the best source of niacin. Chicken liver provides 73 %,83 % of the RDA for men and women per 85-gram and is also considered one of the sound sources.

Chicken Breast:

Chicken is a good source of vitamin B as well as protein. 85-gram chicken has 11.4 mg of vitamin b3, providing 71 % and 81 % of RDA for men and women. The meal of chicken breast must be well cooked and boneless. Chicken breast is the best choice for high protein diets designed for weight loss. 


Egg and dairy products:

There is a low amount of vitamin B3 in eggs. 1.8 mg of niacin is present in eggs laid by female animals of different categories.


Not all fishes have vitamin B3, but some types of fish have an insane amount of vitamin b3 or niacin—tuna, salmon, and anchovies. Tuna is the best option for those who do not like to eat meals but fish. 

Tuna provides 21 mg of vitamin b3 and 100 % of RDA for men as well as women.

Salmon provides 53 % and 61 % RDA for men and women, respectively.

Anchovies are one of the best choices to complete your vitamin b3 needs. One anchovy provides 5 % of the RDA for adults.

Plant-based foods that have vitamin b3



Mushrooms are considered one of the best sources in plants to get vitamin b3. It provides 2.5 mg that have 15 % of RDA for men and 16% RDA for women. Mushrooms are also an excellent source to produce vitamin D.

Brown rice

Cooked brown rice has 18% of RDA for men and 21% for women

Green peas 

It is also considered the best source of vitamin b3, has 3 mg of niacin, and can provide 21% of RDA for both genders.

Anchovies are one of the best choices to complete your vitamin b3 needs. One anchovy provides 5 % of the RDA for adults.  


Vitamin B3 is an essential nutrient that you consume throughout your diet. Because a human body cannot produce this vitamin on its own, it is a well-absorbed nutrient and adds to many enriched foods. Lack of this nutrient can cause depression, headache, fatigue, and memory loss.



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