Niacin sources

Most niacin in food is in the form of NAD or NADP. The richest sources of niacin and tryptophan are chicken, fish, cooked dried beans and peas, brewer's yeast, wheat bran, peanuts, beef, and whole grain wheat products. Niacin in grain foods is bound to other compounds and only around 30 per cent is available for absorption. Fruits, vegetables and dairy products all contain some niacin as do dates, figs and prunes. Milk and eggs are good sources of tryptophan. Processing of grains removes most of their niacin content so flour is enriched with the vitamin. Niacin is relatively stable to heat and light, and little is lost during cooking. Treating corn with lime water, a procedure which is common in Central America and Mexico, increases the availability of niacin.

Niacin sourcesUnder normal conditions, tryptophan obtained in the diet is first used for the maintenance of protein levels and then for the manufacture of niacin. Although it appears to vary widely, an average conversion rate is 60 mg tryptophan to 1 mg niacin.

 

Food

Amount

Niacin (mg)

Tuna, canned 1 can 41.8

Salmon, canned

1/2 cup

29.7

Special K

1 cup

22.6

All Bran

1/2 cup

16.7

Lamb liver, fried

100g

12.2

Swordfish

100g

11.8

Veal, cooked

100g

10.5

Peanuts, salted

1/2 cup

8.8

Trout

1 fillet

8.3

Chicken, roast

100g

7.9

Lamb, cooked

100g

6.6

Lamb kidney, simmered

100g

6.0

Mackerel

1 fillet

6.0

Beef, cooked, lean and fat

100g

3.9

Wheatgerm

1/2 cup

3.9

Plain hamburger

1 serve

3.7

Pork, cooked, lean and fat

100g

2.5

Pork sausage

100g

4.5

Kidney beans

1 cup

3.0

Corn

1 cup

2.6

Spaghetti, cooked

1 cup

2.3

 
 
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Niacin Categories:

Niacin
Niacin health
Niacin absorption
Niacin deficiency
Niacin sources
Niacin recommended daily
Niacin overdose
Niacin supplements
Niacin interactions
Niacin dangerous

 


 

Other Vitamins:

Vitamin A
Carotenes
Beta carotene
Lycopene
Lutein
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Biotin
Pantothenic acid
Vitamin C
Vitamin D
Vitamin E
Vitamin K