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29 Grains and Pasta Highest in Niacin (B3)

Ranked by a serving size.
16mg Niacin (B3) = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Millet Flour
    7.2mg (45% DV) in 1 cup
  2. Whole Grain Sorghum Flour
    5.4mg (34% DV) in 1 cup
  3. Cooked Long-Grain Brown Rice
    5.2mg (32% DV) in 1 cup
  4. Cooked Spelt
    5mg (31% DV) in 1 cup
  5. Kamut Cooked
    4mg (25% DV) in 1 cup
  6. Whole Wheat Pasta
    3.7mg (23% DV) in 1 cup spaghetti not packed
  7. Egg Noodles (Cooked)
    3.3mg (21% DV) in 1 cup
  8. Cooked Pearled Barley
    3.2mg (20% DV) in 1 cup
  9. Cooked Brown Rice
    2.6mg (16% DV) in 1 cup
  10. Rice Bran
    2.5mg (16% DV) in 1 tablespoon
  11. Spinach Egg Noodles (Cooked)
    2.4mg (15% DV) in 1 cup
  12. Cooked Long-Grain White Rice
    2.3mg (15% DV) in 1 cup
  13. Cooked Millet
    2.3mg (14% DV) in 1 cup
  14. Cooked Teff
    2.3mg (14% DV) in 1 cup
  15. Cooked Wild Rice
    2.1mg (13% DV) in 1 cup
  16. Bulgur
    1.8mg (11% DV) in 1 cup
  17. Yellow Cornmeal (Grits)
    1.8mg (11% DV) in 1 cup
  18. Roasted Buckwheat Groats
    1.6mg (10% DV) in 1 cup
  19. Cooked Couscous
    1.5mg (10% DV) in 1 cup, cooked
  20. Gluten Free Corn Noodles (Cooked)
    0.8mg (5% DV) in 1 cup
  21. Quinoa Cooked
    0.8mg (5% DV) in 1 cup
  22. Japanese Soba Noodles (Buckwheat)
    0.6mg (4% DV) in 1 cup
  23. Cooked Amaranth
    0.6mg (4% DV) in 1 cup
  24. Cooked Oatmeal
    0.5mg (3% DV) in 1 cup
  25. Cooked Pasta (Unenriched)
    0.5mg (3% DV) in 1 cup spaghetti not packed
  26. Cooked Oatbran
    0.3mg (2% DV) in 1 cup
  27. Cooked Japanese Somen
    0.2mg (1% DV) in 1 cup
  28. Rice Noodles (Cooked)
    0.1mg (1% DV) in 1 cup
  29. Canned Hominy
    0.1mg in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.