Which fruit is high in niacin? A guide to boosting your vitamin B3 intake

October 30, 2025 •

4 min read

While meats and fortified grains are often cited as primary sources of niacin (vitamin B3), certain fruits also provide a notable amount of this essential nutrient. Knowing which fruit is high in niacin can help you diversify your dietary intake and ensure your body has what it needs for energy production and cellular function.

Quick Summary

Learn which fruits offer the highest niacin content to help meet your vitamin B3 needs. The article covers top options like avocados, dried fruits, and passion fruit, detailing their contributions to a balanced and nutritious diet.

Key Points

Avocado is a top source: A medium avocado provides a significant amount of niacin, along with healthy fats and fiber.
Dried fruits are concentrated: Dried bananas and dried apricots offer high niacin content per 100g due to water removal.
Passion fruit packs a punch: Passion fruit and its juice are excellent sources, contributing a notable amount to daily niacin needs.
Diverse intake is key: Relying solely on fruits is not enough; a balanced diet with other niacin sources like nuts, seeds, and protein is necessary.
Beyond just fruits: Niacin is also found in mushrooms, brown rice, and fortified cereals, offering additional plant-based options.
Synthesis from tryptophan: The body can create niacin from the amino acid tryptophan, present in protein-rich foods like turkey and milk.

Understanding Niacin: The Role of Vitamin B3

Niacin, or vitamin B3, is a water-soluble vitamin vital for numerous bodily processes. It's a key component of coenzymes NAD and NADP, which are essential for converting food into energy and repairing DNA. A deficiency can lead to pellagra, characterized by dermatitis, diarrhea, and dementia, though this is rare in industrialized nations. Incorporating niacin-rich foods into your diet is the best way to maintain optimal levels. While animal products are a potent source, fruits can be a significant contributor, especially for those following a plant-based diet.

The Top Contenders: Which Fruit is High in Niacin?

Several fruits stand out for their niacin content, offering a delicious and nutritious way to supplement your intake. The highest concentrations are often found in dried fruits due to the removal of water, which concentrates the nutrients.

Notable fruits high in niacin

Here are some of the most niacin-rich fruits you can add to your diet:

Dried Bananas: Ranking high on the list, dried bananas are an excellent source of concentrated niacin. A 100g serving can provide a significant boost to your daily intake, with some sources citing up to 2.8mg.
Dried Apricots: Another top dried fruit, dried apricots offer a considerable amount of niacin. Around 100g can contain up to 2.59mg of niacin, along with fiber and other essential vitamins.
Avocado: A medium-sized avocado contains approximately 3.5mg of niacin, fulfilling a notable percentage of the daily recommended intake. This creamy fruit is also rich in healthy fats and fiber, making it a powerful addition to any diet.
Passion Fruit: Especially in its juice form, passion fruit is a great source. One cup of yellow passion fruit juice contains about 5.5 milligrams of niacin. The whole fruit is also a good option, with purple passion fruit offering around 3.5mg per cup.
Dates: Both medjool and deglet noor varieties of dates are good sources of niacin, providing over 1mg per 100g. Dates are also high in fiber and natural sugars, providing a healthy energy boost.
Tamarind: This tropical fruit is a solid source of vitamin B3, with nearly 2mg per 100g. It adds a unique tangy flavor to dishes and can be used in sauces, drinks, and desserts.
Mango: Often called the "king of fruits," mangoes provide niacin along with vitamins A and C and antioxidants.
Bananas: While not as concentrated as their dried counterparts, fresh bananas are still a good source of niacin and other nutrients like potassium and magnesium.

Incorporating niacin-rich fruits into your diet

Integrating these fruits into your meals is easy and delicious. Here are some ideas:

Add avocado slices to salads, toast, or smoothies.
Snack on dried bananas, apricots, or dates for a quick energy boost.
Drink passion fruit juice or add the pulp to yogurt and desserts.
Blend mangoes or bananas into smoothies for a creamy, nutrient-packed treat.
Use tamarind pulp in homemade sauces for a unique, tangy flavor.
Combine various niacin-rich fruits into a vibrant fruit salad.

Comparing Niacin Content in Different Fruits

To provide a clearer picture, here is a comparison table showcasing the niacin content of several fruits per 100g. It’s important to note that nutritional values can vary based on ripeness and preparation.


Fruit	Niacin (mg per 100g)	Notes
Dried Bananas	2.8	Concentrated source due to dehydration
Dried Apricots	2.59	Excellent source of niacin and fiber
Avocado	1.74	Significant source of niacin, plus healthy fats
Medjool Dates	1.61	High in fiber and natural sugars
Passion Fruit	1.5	Pulp and juice are rich sources
Tamarinds	1.94	Tangy flavor, great for sauces and drinks
Mango	0.67	Also provides vitamins A and C
Banana (fresh)	0.67	Good source of niacin, potassium, and magnesium

The Broader Context: Beyond Fruits

While focusing on fruits is beneficial, a balanced diet is crucial for overall health. Animal-based sources and other plant-based foods often provide higher concentrations of niacin.

Animal Sources: Tuna, salmon, and chicken breast are exceptionally rich in niacin.
Plant-Based Sources: Peanuts, mushrooms, brown rice, and fortified cereals are also excellent niacin sources.

Additionally, the body can synthesize some niacin from the amino acid tryptophan, which is found in high-protein foods like turkey, milk, and eggs. This provides another pathway for your body to maintain adequate levels of vitamin B3.

Daily Niacin Requirements

Understanding how much niacin you need daily can help you plan your diet effectively. The Recommended Dietary Allowance (RDA) varies by age and gender:

Adult Men: 16 mg NE (Niacin Equivalents) per day
Adult Women: 14 mg NE per day
Pregnant Women: 18 mg NE per day
Lactating Women: 17 mg NE per day

It is important to obtain niacin from a variety of sources to meet these needs, as excessive intake from high-dose supplements can have adverse effects. For more authoritative information on niacin and other nutrients, you can visit the NIH Office of Dietary Supplements.

Conclusion

Avocado, dried bananas, dried apricots, and passion fruit are among the top choices for those wondering which fruit is high in niacin. Incorporating these into a balanced diet provides a significant source of vitamin B3, supporting essential functions like energy metabolism, brain health, and DNA repair. By combining these fruits with other niacin-rich foods from both plant and animal sources, you can ensure a well-rounded and nutrient-dense diet.

Frequently Asked Questions

Based on nutrition data, dried fruits tend to be the most concentrated source. Dried bananas can provide up to 2.8mg of niacin per 100g, while dried apricots offer around 2.59mg per 100g.

While some fruits are good sources of niacin, meeting the full daily recommended intake of 14-16mg for adults typically requires a varied diet. Combining fruits with other sources like animal products, nuts, and fortified cereals is recommended.

Niacin is important for converting food into energy, maintaining healthy cholesterol levels, supporting nervous system function, and promoting good skin health. It plays a role in cellular metabolism and DNA repair.

A severe niacin deficiency, known as pellagra, can cause the "3 Ds": dermatitis, diarrhea, and dementia. Other symptoms include fatigue, headaches, and depression.

Niacin is relatively stable and not easily destroyed by cooking. However, water-soluble vitamins can be lost if a fruit is boiled and the cooking water is discarded. Drying fruit concentrates the nutrients, including niacin.

Yes, botanically, an avocado is a single-seeded berry, classifying it as a fruit. Like tomatoes, peppers, and eggplants, it's often used culinarily as a vegetable.

High-dose niacin supplements, particularly the nicotinic acid form, can cause side effects such as skin flushing, itching, headaches, and dizziness. Prescription-strength supplements should only be taken under a doctor's supervision.