Foods: What Contains Vitamin B3?

November 27, 2025 •

4 min read

According to the National Institutes of Health, vitamin B3 (niacin) is found naturally in many foods and is added to some others through fortification. Whether you are a meat-eater, a vegetarian, or a vegan, you can find abundant sources of this essential nutrient in your daily diet, which contains vitamin B3 in both animal and plant-based foods.

Quick Summary

Vitamin B3, also known as niacin, is essential for converting food into energy and for maintaining healthy skin, nerves, and digestion. It is naturally present in a variety of foods, including meat, fish, poultry, nuts, seeds, and fortified grains. A balanced diet typically provides sufficient niacin, making deficiency rare in developed countries.

Key Points

Animal Sources Dominate: Lean meats (chicken, turkey, pork), fish (tuna, salmon), and organ meats (beef liver) are highly concentrated sources of vitamin B3.
Plant-Based Options Abound: Vegetarians and vegans can get niacin from fortified cereals, nuts (peanuts), legumes (lentils), seeds, and nutritional yeast.
Tryptophan is a Precursor: The body can create niacin from the amino acid tryptophan, found in protein-rich foods like eggs and milk.
Fortification is Key: Many breads and cereals are fortified with niacin, making it easy for most people in developed nations to meet their needs.
Pellagra is Rare, but Serious: Severe niacin deficiency can lead to pellagra, characterized by dermatitis, diarrhea, and dementia, but is uncommon in well-nourished populations.
Consult a Professional for Supplements: While food sources are generally sufficient, high-dose niacin supplements should only be used under a doctor's supervision for specific conditions like high cholesterol.

Understanding Vitamin B3 (Niacin)

Vitamin B3 is a water-soluble vitamin, which means the body doesn't store it long-term and needs a regular dietary supply. It comes in several forms, primarily nicotinic acid and niacinamide (or nicotinamide), both of which are converted into coenzymes like NAD+ and NADP+. These coenzymes are crucial for hundreds of biochemical reactions, including energy production and DNA repair. The body can also produce some niacin from the amino acid tryptophan, which is found in protein-rich foods.

Animal-Based Sources Rich in Vitamin B3

For those who consume animal products, a wide array of options can help meet the daily niacin requirement. These foods are often concentrated sources, meaning smaller servings can provide a significant portion of your recommended intake.

Poultry: Chicken and turkey breasts are excellent sources of niacin, with roasted turkey breast providing about 63% of the daily value (DV) in a 3-ounce serving.
Fish: Many types of fish are packed with vitamin B3. A 3-ounce serving of canned light tuna can provide over 50% of the DV, while salmon is also a strong source. Yellowfin tuna, in particular, is noted for its high niacin content.
Red Meat: Beef, especially lean ground beef, is a good provider of niacin. Organ meats like beef liver are exceptionally rich, with a 3-ounce serving delivering around 93% of the DV.
Pork: Cuts like pork tenderloin are also effective niacin sources, offering a substantial percentage of the DV in a single serving.

Plant-Based and Fortified Sources

For vegetarians, vegans, or those simply looking to diversify their diet, numerous plant-based and fortified options contain vitamin B3.

Legumes and Nuts: Peanuts are a standout source, with a 1-ounce serving of dry-roasted peanuts containing 26% of the DV. Lentils, split peas, and peanuts are also reliable sources.
Fortified Grains: Many breakfast cereals, breads, and pasta are fortified with niacin. Check the nutrition label, as some cereals can contain 25% or more of the DV per serving.
Seeds: Sunflower and pumpkin seeds are good snack options for a niacin boost.
Mushrooms: Portobello mushrooms contain a notable amount of niacin, making them a great addition to meals.
Nutritional Yeast: This popular vegan condiment is a potent source of niacin, with just one tablespoon providing a high percentage of the daily needs.

Comparison of Common Niacin Sources


Food Source	Serving Size	Niacin Content (approx.)	Notes
Beef Liver, pan-fried	3 oz	14.9 mg	Extremely high concentration.
Chicken Breast, grilled	3 oz	10.3 mg	Excellent source of lean protein.
Tuna, canned in water	3 oz	8.6 mg	Convenient and widely available.
Brown Rice, cooked	1 cup	5.2 mg	Good source for a plant-based diet.
Peanuts, dry roasted	1 oz	4.2 mg	Healthy, high-protein snack.
Fortified Cereal	1 cup	4.0 mg	Quick and easy way to supplement intake.
Baked Potato	1 medium	2.3 mg	Accessible vegetable source.
Lentils, cooked	½ cup	1.0 mg	Versatile and high in fiber.

The Role of Tryptophan

Beyond direct food sources, the body can synthesize niacin from the amino acid tryptophan. This adds another layer of dietary flexibility. Tryptophan is found in protein-rich foods such as poultry, fish, meat, and dairy products like milk and eggs. This conversion process requires adequate levels of other B vitamins, including B2 and B6. A varied diet that includes plenty of protein will naturally provide both niacin and its tryptophan precursor.

Potential for Deficiency and Supplementation

In most developed countries, a niacin deficiency (pellagra) is rare due to the fortification of staple foods. However, deficiency can still occur in cases of malnutrition, alcoholism, or certain medical conditions that affect absorption. Symptoms of pellagra are often described as the "3 Ds": dermatitis, diarrhea, and dementia. If you suspect a deficiency, it is crucial to consult a healthcare professional. For those with specific health conditions like high cholesterol, a doctor might recommend niacin supplements, though these higher doses should only be taken under medical supervision due to potential side effects like flushing. For general dietary needs, a food-first approach is usually best.

Conclusion: Prioritizing Your Niacin Intake

To ensure you get enough vitamin B3, focus on incorporating a diverse range of foods into your diet. By combining lean meats, fish, and poultry with plant-based sources like legumes, nuts, and fortified cereals, you can easily meet your daily niacin needs. Paying attention to food labels and choosing enriched products is particularly helpful. A balanced diet not only provides niacin but also the tryptophan required for the body to synthesize its own supply, supporting overall energy metabolism, skin health, and nervous system function.

For more in-depth information on niacin and other vitamins, consult authoritative sources such as the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

The primary function of vitamin B3 (niacin) is to help the body convert food into energy by supporting cellular metabolism. It is also vital for the health of the nervous system, digestive system, and skin.

Organ meats like beef liver are exceptionally high in vitamin B3. Poultry (chicken and turkey breast), fish (tuna and salmon), and lean red meats are also excellent sources.

Yes, a plant-based diet can provide enough niacin. Good sources include fortified cereals, legumes like peanuts and lentils, seeds, and nutritional yeast.

The body can synthesize small amounts of vitamin B3 from the amino acid tryptophan. This is important as an additional source of niacin, supplementing the intake from direct niacin-containing foods.

Severe niacin deficiency, known as pellagra, is rare in developed countries due to fortified foods. However, it can still affect individuals with malnutrition, alcoholism, or other conditions affecting nutrient absorption.

Symptoms of niacin deficiency include skin rashes, digestive issues like diarrhea, fatigue, and neurological problems such as memory loss and depression.

Yes, it is possible to overdose on niacin supplements, especially at the high doses used to treat certain conditions. This can cause side effects like skin flushing, itching, and liver damage, and should only be done under a doctor's supervision.