What Plants Have Vitamin B3 in Them?

January 9, 2026 •

4 min read

According to the National Institutes of Health, many vegetables, fruits, and whole grains naturally contain niacin, also known as vitamin B3. These plant-based foods can help you meet your daily dietary needs for this essential nutrient, which is vital for converting food into energy.

Quick Summary

Several plant sources contain vitamin B3, including nutritional yeast, peanuts, mushrooms, brown rice, and fortified cereals. A balanced diet incorporating various vegetables, nuts, and legumes can ensure adequate intake of this essential vitamin for energy production and overall health.

Key Points

Nutritional Yeast is Potent: Fortified nutritional yeast is an exceptional plant-based source of vitamin B3, providing over 100% of the daily value in a small serving.
Legumes are a Core Source: Peanuts, lentils, chickpeas, and green peas are excellent, reliable sources of niacin for plant-based eaters.
Mushrooms Add Niacin: Varieties like portobello and shiitake mushrooms are packed with vitamin B3, and are a versatile addition to many dishes.
Brown Rice is a Staple: A cup of cooked brown rice offers a notable percentage of the daily niacin value, making it a valuable foundation for meals.
Nuts and Seeds Diversify Intake: Including snacks like sunflower seeds and almonds, or incorporating them into meals, helps ensure sufficient niacin consumption.
Whole Grains Provide More: Choosing whole-wheat breads and pastas over refined versions increases your vitamin B3 intake.
Avocados Offer Healthy Fats and B3: In addition to healthy fats, avocados are a tasty source of niacin.
Fortified Foods Supplement Diet: Many cereals and grains are fortified with niacin, offering a convenient way to boost intake.

Excellent Plant-Based Sources of Vitamin B3

While animal products like meat and fish are well-known sources of vitamin B3 (niacin), a well-planned plant-based diet can provide plenty of this essential nutrient. Many whole foods offer substantial amounts of niacin in the form of nicotinic acid, which the body effectively utilizes. A balanced approach that includes a variety of plant-based sources is the most effective way to ensure adequate intake.

Legumes and Nuts

Legumes and nuts are a cornerstone of many vegetarian and vegan diets, and they are also powerful sources of niacin.

Peanuts: Dry-roasted peanuts are one of the richest plant-based sources of niacin. A single ounce can provide a significant percentage of the daily recommended intake.
Lentils and Peas: Lentils, chickpeas, and green peas are all excellent sources of vitamin B3. A cup of cooked lentils provides a good amount of niacin, in addition to being rich in fiber and protein.
Nuts and Seeds: Beyond peanuts, other nuts and seeds offer a solid vitamin B3 boost. Look to sunflower seeds, almonds, and pumpkin seeds to increase your intake.

Whole Grains

Whole grains are another reliable source, providing not only niacin but also fiber and complex carbohydrates. Many cereals are also fortified to boost their nutritional profile.

Brown Rice: As a staple grain, brown rice is a great contributor to niacin intake. A single cooked cup can provide a significant percentage of the Daily Value.
Whole-Wheat Products: Whole-wheat bread and pasta contain more niacin than their refined counterparts. Opting for whole-grain versions is a simple dietary swap to increase niacin.
Fortified Cereals: Many breakfast cereals and grain-based products are enriched with niacin, making them a convenient source. Always check the nutrition facts label to see the percentage of the Daily Value.

Vegetables and Fungi

Certain vegetables and fungi are packed with vitamins and minerals, including niacin.

Mushrooms: Various types of mushrooms, such as portobello and shiitake, are a fantastic natural source of vitamin B3. A cup of sliced mushrooms can contribute a good amount of niacin to your daily diet.
Potatoes: A medium baked potato contains niacin and can be a hearty addition to any meal.
Avocado: This versatile fruit is rich in healthy fats, fiber, and also provides a decent dose of niacin per serving.

Specialty Plant Sources

Some lesser-known but highly potent plant-based sources can be especially beneficial.

Nutritional Yeast: Often referred to as 'nooch' by vegans, nutritional yeast is a deactivated yeast product. It is a powerhouse of B vitamins and is frequently fortified with extra niacin and vitamin B12. Just a tablespoon or two can provide over 100% of the daily niacin requirement.

Comparison Table: Plant-Based Sources of Niacin


Plant Source	Niacin Content (approx. per serving)	Serving Size	Notes
Nutritional Yeast	100-130% DV	5g (1 tsp)	Fortified source, often includes B12
Dry Roasted Peanuts	26% DV	1 oz	A convenient, high-protein snack
Cooked Brown Rice	33% DV	1 cup	Excellent staple for meals
Portobello Mushrooms	5.6mg	1 cup, sliced	Rich in flavor and nutrients
Medium Baked Potato	14% DV	1 potato	A fulfilling and affordable option
Sunflower Seeds	13% DV	1 oz	Great addition to salads and yogurt
Avocado	3.5mg	1 whole	Adds healthy fats to your diet
Cooked Lentils	2.1mg	1 cup	High in fiber and protein

Conclusion

It is entirely possible to meet your daily vitamin B3 needs with a diverse and well-planned plant-based diet. Incorporating foods like peanuts, brown rice, mushrooms, and nutritional yeast can significantly boost your niacin intake. Whether you are vegetarian, vegan, or simply looking to increase your consumption of whole foods, nature provides a wealth of delicious and versatile options. For those on a completely plant-based diet, paying attention to these sources ensures you get this vital nutrient for energy metabolism and overall health. Consulting with a healthcare professional can also help ensure you are meeting all your nutritional requirements.

Plant-Based Niacin-Rich Dishes

Stir-fried mushrooms and broccoli: A quick and simple meal that packs a niacin punch. Sauté various types of mushrooms with broccoli and your favorite whole grain, like brown rice.
Peanut and lentil curry: A hearty, flavorful curry that combines two great niacin sources. Use lentils as a base and add a rich, spicy peanut sauce.
Loaded baked potatoes with nutritional yeast: Top a baked potato with steamed green peas, a sprinkle of nutritional yeast for a cheesy flavor, and some sunflower seeds for crunch.
Avocado and whole-wheat toast: For a niacin-rich breakfast, mash avocado on whole-wheat toast and season to taste.
Quinoa salad with nuts: Prepare a salad with quinoa, fresh vegetables, and a generous handful of mixed nuts like almonds and walnuts for a nutrient-dense lunch.

Frequently Asked Questions

Yes, it is entirely possible to get enough vitamin B3 from a well-balanced plant-based diet. By including a variety of niacin-rich plants such as nutritional yeast, peanuts, mushrooms, and whole grains, you can easily meet your daily requirements.

Nutritional yeast is one of the most concentrated plant-based sources of vitamin B3, with fortified varieties often providing over 100% of the daily value in just a teaspoon. For whole, unprocessed foods, peanuts are exceptionally high in niacin.

While not strictly necessary if your diet is varied, fortified plant-based foods like cereals can be a convenient and reliable source of niacin. A balanced diet of whole plant foods is generally sufficient, but fortified options offer an extra guarantee.

Vitamin B3 is a relatively stable water-soluble vitamin and is not easily destroyed by typical cooking methods. However, some niacin can be lost by leaching into cooking water, so minimal water or steaming methods are ideal for retaining nutrients.

The form of vitamin B3 varies by source. Animal-based foods primarily contain nicotinamide, while cereals and legumes have a higher proportion of nicotinic acid. Both forms are bioavailable and effectively utilized by the body.

Yes, some other sources include nutritional yeast, fortified breakfast cereals, and certain fungi like mushrooms. These are all excellent options for individuals seeking to avoid animal products.

Try sprinkling nutritional yeast on salads or popcorn, snacking on peanuts or sunflower seeds, and using brown rice and mushrooms as a base for stir-fries and other dishes. Adding lentils to soups and stews is another simple method.