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Vitamin B3 - Niacin

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Food NameNiacin
Butter, salted0.042
Butter, whipped, with salt0.042
Butter oil, anhydrous0.003
Cheese, blue1.016
Cheese, brick0.118
Cheese, brie0.380
Cheese, camembert0.630
Cheese, caraway0.180
Cheese, cheddar0.080
Cheese, cheshire0.080
Cheese, colby0.093
Cheese, cottage, creamed, large or small curd0.099
Cheese, cottage, creamed, with fruit0.150
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.144
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Usage Note

  • Vitamin B3 or niacin value is in mg and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by niacin content.

The B Vitamins

information from the National Institutes of Health

The B vitamins are

  • B1 (thiamine, also thiamin)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6
  • B7 (biotin)
  • B12
  • Folic acid

These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins.

Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia.

Our Online Databases for B Vitamins

Vitamin B3 or Niacin

Niacin and niacinamide are forms of Vitamin B3. Vitamin B3 is found in many foods including yeast, meat, fish, milk, eggs, green vegetables, beans, and cereal grains. Niacin and niacinamide are also found in many vitamin B complex supplements with other B vitamins.

Niacin is used for high cholesterol. It is also used along with other treatments for circulation problems, migraine headache, dizziness, and to reduce the diarrhea associated with cholera. Niacin is also used for preventing positive urine drug screens in people who take illegal drugs.

Niacinamide is used for treating diabetes and two skin conditions called bullous pemphigoid and granuloma annulare.

Niacin or niacinamide is used for preventing vitamin B3 deficiency and related conditions such as pellagra. Each of these forms of vitamin B3 is used for schizophrenia, hallucinations due to drugs, Alzheimer’s disease and age-related loss of thinking skills, chronic brain syndrome, depression, motion sickness, alcohol dependence, and fluid collection (edema).

Some people use niacin or niacinamide for acne, leprosy, attention deficit-hyperactivity disorder (ADHD), memory loss, arthritis, preventing premenstrual headache, improving digestion, protecting against toxins and pollutants, reducing the effects of aging, lowering blood pressure, improving circulation, promoting relaxation, improving orgasm, and preventing cataracts.

Niacinamide is applied to the skin for treating a skin condition called inflammatory acne vulgaris.

What is Niacin Effective for?

Based on scientific evidence, Natural Medicines Comprehensive Database rates the effectiveness of niacin as follows:

  • Effective for...
    • High cholesterol. Only niacin seems to lower cholesterol, not niacinamide. Some niacin products are FDA-approved prescription products for treating high cholesterol. These prescription niacin products typically come in high strengths of 500 mg or higher. Dietary supplement forms of niacin usually come in strengths of 250 mg or less. Since very high doses of niacin are required for high cholesterol, dietary supplement niacin usually isn’t appropriate.
    • Treatment and prevention of niacin deficiency, and certain conditions related to niacin deficiency such as pellagra. Both niacin and niacinamide are approved by the U.S. Food and Drug Administration (FDA) for these uses. Niacinamide is sometimes preferred because it doesn’t cause “flushing,” (redness, itching and tingling), a side effect of niacin treatment.
  • Possibly effective for...
    • Osteoarthritis. Taking niacinamide seems to improve joint flexibility and reduce pain and swelling. Some people who take niacinamide might be able to cut down on standard painkilling medications.
    • Alzheimer’s disease. People who consume higher amounts of niacin from food and multivitamin sources seem to have a lower risk of getting Alzheimer’s disease than people who consume less niacin. But there is no evidence that taking a stand-alone niacin supplement helps to prevent Alzheimer’s disease.
    • Hardening of the arteries (atherosclerosis).
    • Reducing the risk of a second heart attack in men with heart or circulatory disorders.
    • Diarrhea from an infection called cholera.
    • Diabetes, types 1 and 2.
    • Prevention and treatment of cataracts, an eye condition.

Foods High in Niacin / Vitamin B3 Content

Niacin content is per 100g of food weight.



Foods Rich in Niacin / Vitamin B3 Niacin (mg)

Yeast extract spread 128

Ralston Enriched Bran flakes 91

Fruit-flavored drink, dry powder, low calorie, with high vitamin C 80

Orange-flavor drink, breakfast type, low calorie, powder 80

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie 80

KELLOGG, KELLOGG'S Complete Oat Bran Flakes 70

KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 69

GENERAL MILLS, Multi-Grain Cheerios 69

KELLOGG, KELLOGG'S PRODUCT 19 67

GENERAL MILLS, TOTAL Corn Flakes 67

GENERAL MILLS, Whole Grain TOTAL 67

MALT-O-MEAL, Puffed Wheat Cereal 64

MALT-O-MEAL, Puffed Rice Cereal 52

Malted drink mix, chocolate, with added nutrients, powder 51

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 45

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 45

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 45

Malted drink mix, natural, with added nutrients, powder 42

GENERAL MILLS, TOTAL, Blueberry Pomegranate 41

Leavening agents, yeast, baker's, active dry 40

KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 40

MALT-O-MEAL, Cocoa DYNO-BITES 40

MALT-O-MEAL, Frosted Flakes 40

MALT-O-MEAL, CORN BURSTS 39

GENERAL MILLS, TOTAL Raisin Bran 38

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 37

GENERAL MILLS, WHEATIES 37

GENERAL MILLS, WHEATIES, Fuel 36

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 36


Foods Rich in Niacin / Vitamin B3 Niacin (mg)

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar 36

Babyfood, cereal, oatmeal, with honey, dry 36

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus 36

Babyfood, cereal, barley, dry 36

WORTHINGTON Chic-Ketts, frozen, unprepared 36

Rice, puffed, fortified 35

Wheat, puffed, fortified 35

Babyfood, cereal, mixed, dry 35

GENERAL MILLS, TOTAL, Cranberry Crunch 34

Rice bran, crude 34

Formulated bar, POWER BAR, chocolate 33

Babyfood, cereal, rice, dry 31

Ralston Crispy Hexagons 30

USDA Commodity Corn and Rice (includes all commodity brands) 30

Ralston Crispy Rice 29

Babyfood, cereal, oatmeal, dry 28

Coffee, instant, regular, powder, half the caffeine 28

Coffee, instant, regular, powder 28

Coffee, instant, decaffeinated, powder 28

Peanut flour, defatted 27

Incaparina, dry mix (corn and soy flours), unprepared 27

KELLOGG, KELLOGG'S FROSTED FLAKES 27

MALT-O-MEAL, Fruity DYNO-BITES 27

MALT-O-MEAL, BERRY COLOSSAL CRUNCH 27

USDA Commodity Rice Crisps (includes all commodity brands) 26

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 26

MALT-O-MEAL, GOLDEN PUFFS 25

Cereals, MALT-O-MEAL, plain, dry 25

QUAKER, HONEY GRAHAM OH!S 24

KELLOGG, KELLOGG'S Corn Flakes 24


Foods Rich in Niacin / Vitamin B3 Niacin (mg)

KELLOGG'S, SPECIAL K Vanilla Almond 24

GENERAL MILLS, KIX 24

KELLOGG'S SPECIAL K Multigrain Oats and Honey 24

Ralston TASTEEOS 24

KELLOGG, KELLOGG'S CRISPIX 24

KELLOGG'S, SPECIAL K Protein Plus 24

QUAKER, Cap'n Crunch's OOPS! All Berries Cereal 24

Babyfood, cereal, high protein, with apple and orange, dry 24

GENERAL MILLS, CINNAMON TOAST CRUNCH 24

MALT-O-MEAL, Raisin Bran Cereal 24

MALT-O-MEAL, Honey Nut TOASTY O'S Cereal 23

MALT-O-MEAL, COLOSSAL CRUNCH 23

Babyfood, cereal, rice, with bananas, dry 23

KELLOGG, KELLOGG'S SPECIAL K Blueberry 23

MALT-O-MEAL, CINNAMON TOASTERS 23

KELLOGG'S SPECIAL K Chocolatey Delight 23

Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 23

KELLOGG, KELLOGG'S SPECIAL K 23

KELLOGG, KELLOGG'S SPECIAL K Red Berries 23

MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry 23

Fish, tuna, yellowfin, fresh, cooked, dry heat 22

Meat extender 22

QUAKER, CAP'N CRUNCH'S Touchdown Cereal 22

QUAKER, CAP'N CRUNCH'S Homerun Crunch Cereal 22

QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 22

KELLOGG's FIBERPLUS Cinnamon Oat Crunch 22

KELLOGG, SPECIAL K, Fruit & Yogurt 22

Ralston Corn Biscuits 22

QUAKER, CAP'N CRUNCH'S Halloween Crunch 22

QUAKER, Christmas Crunch 22

MALT-O-MEAL, Honey BUZZERS 22

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