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Foods High in Vitamin B3

Vitamin B3 is a water-soluble compound that contains nicotinamide and nicotinic acid, not to be confused with nicotine, which is found in tobacco. Niacin is another name for vitamin B3. You can find everyday sources of Vitamin B3 from all of the major food groups. Keep in mind, however, that some of the vitamin may be lost when such foods are cooked.

  1. Benefits

    • Vitamin B3 has several health functions in the body. First, it converts alcohol, fat, carbohydrates and protein into energy sources. Also, niacin combines cholesterol, fatty acids and hormones in your body. Red-blood-cell formation also relies on the presence of vitamin B3 in the body.

    Grains and Carbohydrates

    • Whole-grain foods and carbohydrates are sources of niacin. Whole-grain bread contains about one mg of vitamin B3 per slice. Eat a packet of grits for seven mg of Niacin. A cup of Cheerios contains five mg of vitamin B3. A plain bagel and tortilla each contain about three mg of Vitamin B3. Pasta contains 2 mg of niacin per cup.

    Meats

    • Beef, chicken, fish and turkey all contain vitamin B3. A three-ounce serving of white-meat chicken accounts for 10.6 mg of niacin. Eat a three-ounce serving of beef for 10.6 mg of vitamin B3. A four-ounce serving of beef liver equals approximately 15 mg of niacin. Eat three ounces of canned white tuna for 12 mg of vitamin B3. A four-ounce serving of salmon has 8 mg of niacin. A three-ounce serving of white-meat turkey contains 5.8 mg of vitamin B3.

    Nuts

    • Both almonds and peanuts are a source of vitamin B3. Eat one-half of a cup of almonds to get 1.4 mg of vitamin B3. Niacin may be derived from either peanuts or peanut butter. One-half of a cup of peanuts contains 10.5 mg of vitamin B3, while one ounce of peanut butter has about 4 mg. Do not eat too many nuts, as they also contain high levels of fat.

    Fruits and Vegetables

    • Eat a medium-sized mango or a peach for one mg of Vitamin B3. A carrot also contains about one mg. One-half of a cup of raw mushrooms has 1.7 mg of niacin. A baked potato with the skin has more than three mg of vitamin B3.

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