What Fruit is Rich in Vitamin B3? Your Guide to Niacin-Rich Produce

January 5, 2026 •

4 min read

While many associate niacin (Vitamin B3) with animal products, a medium-sized avocado, for instance, provides a notable portion of your daily requirements, highlighting the valuable contribution of fruits to your intake. This essential vitamin plays a vital role in energy metabolism and nervous system function, and relying on a diverse range of foods is crucial.

Quick Summary

This article outlines which fruits are significant sources of vitamin B3 (niacin), including avocados, mangoes, and bananas. It details how these fruits support bodily functions and compares their niacin content with other food groups for a balanced diet.

Key Points

Avocado provides a niacin boost: A medium-sized avocado can contribute a significant amount of niacin, making it one of the most substantial fruit sources.
Mangoes are also niacin-rich: A serving of this tropical fruit adds to your daily niacin intake, along with vitamins A and C.
Bananas offer convenience: Bananas provide a modest but helpful amount of niacin and are a convenient source of potassium and magnesium.
Niacin is crucial for metabolism: As a key component in over 400 enzyme reactions, vitamin B3 is vital for converting food into energy.
Combine with other foods: For optimal intake, complement niacin-rich fruits with other sources like meat, fish, nuts, and fortified grains.
Nutrient absorption varies: The bioavailability of niacin from plant-based foods can be lower than from animal sources, making a varied diet important.

The Role of Niacin (Vitamin B3) in Your Body

Niacin, or vitamin B3, is a water-soluble vitamin essential for converting food into usable energy. It plays a critical role in over 400 enzyme reactions in the body, primarily related to metabolism. This vital nutrient also supports the health of your nervous system, digestive system, and skin. A deficiency is rare in developed countries but can lead to a condition called pellagra, which affects the skin, digestive system, and brain. While meat and fish are well-known sources, including niacin-rich fruits is a delicious way to supplement your intake.

Leading the Pack: Top Fruits with Vitamin B3

Several fruits offer a healthy dose of niacin, making them excellent additions to a balanced diet. Some stand out more than others, providing a greater percentage of your daily needs. Incorporating these into your meals is an effective way to boost your intake of this crucial vitamin, along with other beneficial nutrients like fiber and antioxidants.

Avocado: A Niacin Powerhouse

Avocados are often celebrated for their healthy fats, but they are also a standout source of vitamin B3 among fruits. A single, medium-sized avocado can provide approximately 3.5 mg of niacin, which is a significant contribution towards the Recommended Daily Allowance (RDA). This makes avocados a top choice for those looking to increase their niacin through plant-based foods. They are also packed with fiber, potassium, and healthy fats, which support overall cardiovascular health.

Mangoes: The Sweet Source of B3

Often called the “king of fruits,” mangoes are not just sweet and delicious; they are also a notable source of niacin. A single serving of mango can contribute around 7% of your daily vitamin B3 needs. This tropical fruit also contains high levels of vitamins A and C, along with powerful antioxidants that protect the body from oxidative stress. Mangoes can be added to smoothies, salads, or enjoyed on their own as a healthy snack.

Bananas: A Convenient Niacin-Rich Snack

Bananas are one of the most widely available and convenient fruits, and they also contribute to your niacin intake. A medium banana can provide about 5% of your Daily Value for niacin, along with other essential nutrients like potassium and magnesium. Potassium is crucial for maintaining healthy blood pressure, while magnesium plays a role in nerve and muscle function.

Comparing Niacin-Rich Fruits and Other Sources

While fruits are a great source of many vitamins, it's important to understand how their niacin content compares to other food groups. This perspective helps in forming a well-rounded and nutritious diet. The bioavailability of niacin can also differ between plant and animal sources.


Food Source	Niacin Content (Approximate per serving)	Bioavailability	Key Benefits Beyond Niacin
Medium Avocado	~3.5 mg	Good	Fiber, healthy fats, potassium
Medium Mango	~7% DV (daily value)	Good	Vitamins A and C, antioxidants
Medium Banana	~5% DV	Good	Potassium, magnesium, fiber
3 oz Grilled Chicken Breast	10.3 mg	Very High	Lean protein
3 oz Canned Tuna	8.6 mg	Very High	Omega-3 fatty acids, protein
1 oz Dry Roasted Peanuts	4.2 mg	High	Protein, healthy fats, vitamin E
½ cup Boiled Lentils	1.0 mg	Good	Protein, fiber, iron

This table illustrates that while fruits contribute meaningfully, animal products and some plant-based foods like peanuts provide a higher concentration of niacin per serving. A varied diet combining these sources is the most reliable way to meet your daily requirements.

Practical Tips for Adding Niacin-Rich Fruits to Your Diet

Incorporating these fruits into your daily meals is simple and delicious. Here are a few ideas:

Start your day with an avocado toast, or add slices to your morning smoothie.
Mix chopped mango into your morning oatmeal or yogurt for a tropical twist.
Blend a banana into a post-workout shake with some peanut butter for an extra niacin boost.
Create a colorful salad with leafy greens, mango, and avocado for a nutrient-packed lunch.
Enjoy a simple fruit salad with a mix of niacin-rich fruits for a refreshing dessert.

By focusing on whole foods and a variety of sources, you can easily ensure your diet supports your body’s niacin needs. Remember that a balanced and diverse approach to eating is always the best strategy for optimal health.

Conclusion

In summary, while fruits are not the single richest source of niacin compared to some animal products and legumes, they are a valuable and healthy contributor to your daily intake. Avocados and mangoes lead the list among fruits for their niacin content per serving, with bananas also providing a useful amount. For a truly healthy diet, the best approach is to include a wide variety of foods from all groups, ensuring you receive a full spectrum of vitamins and minerals. For further information, consider consulting a reliable source like the NIH Office of Dietary Supplements Niacin Fact Sheet.

The Final Verdict on Vitamin B3 in Fruits

Avocado is a top fruit: A medium avocado provides a significant portion of your daily niacin needs, along with healthy fats.
Mangoes offer a sweet boost: Just one serving can contribute a good percentage of your daily value for this essential vitamin.
Variety is key: A balanced diet combining fruits with other niacin-rich foods like meat, fish, and nuts is the most effective strategy for ensuring adequate intake.
Niacin fuels your body: The vitamin is vital for converting the food you eat into usable energy, supporting your metabolism.
Fruits offer more than niacin: Choosing fruits for your B3 intake also provides valuable fiber, antioxidants, and other vitamins that contribute to overall health.

Frequently Asked Questions

While fruits are a healthy source of vitamin B3, relying on them exclusively may not be enough to meet the full Recommended Daily Allowance. A balanced diet that includes other niacin-rich foods like meat, fish, legumes, and fortified grains is recommended for optimal intake.

A medium-sized banana provides approximately 5% of the Daily Value for niacin. While not the highest source, it is a convenient and accessible fruit that contributes to your overall daily intake.

Obtaining niacin from fruits provides the added benefits of dietary fiber, antioxidants, and other essential vitamins and minerals that support overall health. This can improve digestion, fight inflammation, and contribute to a well-rounded diet.

Yes, among fruits, avocados are a particularly rich source of niacin. A medium avocado can supply a significant percentage of the daily requirement, making it one of the top fruit choices for boosting niacin intake.

As a water-soluble vitamin, niacin can be lost during prolonged cooking in water. To preserve the niacin content in fruits, it is best to opt for minimal cooking methods or to consume them raw when possible.

Other fruits that contain niacin include bananas, peaches, guava, pineapple, and figs. While they contain smaller amounts than avocado or mango, they still contribute to your daily niacin needs.

Niacin from animal sources, such as meat and fish, is generally more bioavailable, meaning the body absorbs it more efficiently. While fruits are healthy sources, a combined approach with both plant and animal foods is best for a high niacin intake.

You can add slices of avocado to sandwiches or salads, mix chopped mango into yogurt or smoothies, or eat bananas as a quick and easy snack. These small additions can help increase your niacin consumption throughout the day.