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Niacin, also called vitamin B3, is a nutrient that the body needs for healthy functioning. It is therefore vital to meet the required daily allowance (RDA) for this vitamin. Food from either plant or animal sources is a safe, natural way to meet this daily requirement. Here are some niacin-rich food sources that you can add to your diet to ensure that you are getting enough niacin every day.


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Many vegetables contain large amounts of niacin. Leafy vegetables such as spinach and kale are especially rich in the vitamin--the greener the vegetable, the higher the content of niacin it is likely to provide. Other vegetables that contain niacin are broccoli, asparagus and celery. Mushrooms and yeast are a good, dietary source of niacin and a healthy way to increase your daily intake of this essential nutrient.


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Most types of beef, poultry and seafood contain large amounts of niacin. Organ meats such as liver and kidney contain particularly high levels of the vitamin. Adding lean cuts of meat to your diet will help ensure that you meet the required daily intake of the vitamin. These can be in the form of soups, stews, sandwich fillers and stir-fries.

Milk and Eggs

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Niacin can naturally be found in dairy products, particularly milk from cows, goats and ewes. Human milk also contains niacin to help meet babies’ required intake of niacin. Niacin can be obtained from consuming milk and milk products such as cheese, buttermilk, butter and yogurt. Eggs are another dietary source of niacin.

Grains, Seeds and Nuts

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Niacin can be found in grains such as rice, wheat and bran. These can be added to your diet in the form of rice and wheat flour, which can be used for baking, as a food thickener, and for cooking a wide range of side dishes. Fortified cereals and breads also contain the vitamin. Seeds such as sunflower and pumpkin, and nuts like peanuts and almonds, are other types of food rich in niacin.

Tubers and Legumes

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Tubers such as potatoes, carrots, sweet potatoes and beets are another good source of niacin. Large amounts of the vitamin are also contained in legumes such as peas, black-eyed peas, lentils, lima beans, kidney beans, edamame and chick peas. Soybean and soybean products such as soy milk and soy oil are also rich in niacin.