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34 Grains and Pasta Highest in Niacin (B3)

Ranked by a Common Serving Size
16mg Niacin (B3) = 100% DV
  1. Buckwheat (Uncooked)
    11.9mg (75% DV) in 1 cup
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  2. Whole Grain Sorghum Flour
    5.4mg (34% DV) in 1 cup
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  3. Brown Rice
    5.2mg (32% DV) in 1 cup
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  4. Cooked Spelt
    5mg (31% DV) in 1 cup
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  5. Uncooked Yellow Cornmeal
    4.4mg (28% DV) in 1 cup
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  6. Uncooked Whole-Grain Cornmeal
    4.4mg (28% DV) in 1 cup
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  7. Kamut Cooked
    4mg (25% DV) in 1 cup
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  8. Whole Wheat Pasta
    3.7mg (23% DV) in 1 cup spaghetti not packed
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  9. Medium Grain White Rice
    3.4mg (21% DV) in 1 cup
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  10. Egg Noodles (Cooked)
    3.3mg (21% DV) in 1 cup
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  11. Cooked Pearled Barley
    3.2mg (20% DV) in 1 cup
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  12. Cooked Brown Rice
    2.6mg (16% DV) in 1 cup
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  13. Rice Bran
    2.5mg (16% DV) in 1 tablespoon
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  14. Spinach Egg Noodles (Cooked)
    2.4mg (15% DV) in 1 cup
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  15. White Rice
    2.3mg (15% DV) in 1 cup
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  16. Cooked Millet
    2.3mg (14% DV) in 1 cup
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  17. Cooked Teff
    2.3mg (14% DV) in 1 cup
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  18. Cooked Wild Rice
    2.1mg (13% DV) in 1 cup
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  19. Cooked Bulgur
    1.8mg (11% DV) in 1 cup
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  20. Yellow Cornmeal (Grits)
    1.8mg (11% DV) in 1 cup
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  21. Roasted Buckwheat Groats
    1.6mg (10% DV) in 1 cup
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  22. Cooked Couscous
    1.5mg (10% DV) in 1 cup, cooked
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  23. Uncooked Oats
    1.5mg (9% DV) in 1 cup
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  24. Oat Bran
    0.9mg (5% DV) in 1 cup
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  25. Gluten Free Corn Noodles (Cooked)
    0.8mg (5% DV) in 1 cup
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  26. Quinoa Cooked
    0.8mg (5% DV) in 1 cup
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  27. Japanese Soba Noodles (Buckwheat)
    0.6mg (4% DV) in 1 cup
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  28. Cooked Amaranth
    0.6mg (4% DV) in 1 cup
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  29. Cooked Oatmeal
    0.5mg (3% DV) in 1 cup
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  30. Cooked Pasta (Unenriched)
    0.5mg (3% DV) in 1 cup spaghetti not packed
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  31. Cooked Oat Bran
    0.3mg (2% DV) in 1 cup
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  32. Cooked Japanese Somen
    0.2mg (1% DV) in 1 cup
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  33. Rice Noodles (Cooked)
    0.1mg (1% DV) in 1 cup
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  34. Canned Hominy
    0.1mg in 1 cup
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