Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Niacin (B3)

34 results
Name
Niacin (B3)
Data source
+ 1
Uncooked Buckwheat (Buckwheat) 1 cup
11.9mg (75% DV)
Standard Release (Common)
+ 2
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
5.4mg (34% DV)
Standard Release (Common)
+ 3
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
5.2mg (32% DV)
Standard Release (Common)
+ 4
Cooked Spelt (Spelt, cooked) 1 cup
5mg (31% DV)
Standard Release (Common)
+ 5
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
4.4mg (28% DV)
Standard Release (Common)
+ 6
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
4.4mg (28% DV)
Standard Release (Common)
+ 7
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
4mg (25% DV)
Standard Release (Common)
+ 8
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
3.7mg (23% DV)
Standard Release (Common)
+ 9
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
3.4mg (21% DV)
Standard Release (Common)
+ 10
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
3.3mg (21% DV)
Standard Release (Common)
+ 11
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
3.2mg (20% DV)
Standard Release (Common)
+ 12
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
2.6mg (16% DV)
Standard Release (Common)
+ 13
Rice Bran (Rice bran, crude) 1 tablespoon
2.5mg (16% DV)
Standard Release (Common)
+ 14
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
2.4mg (15% DV)
Standard Release (Common)
+ 15
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
2.3mg (15% DV)
Standard Release (Common)
+ 16
Cooked Millet (Millet, cooked) 1 cup
2.3mg (14% DV)
Standard Release (Common)
+ 17
Cooked Teff (Teff, cooked) 1 cup
2.3mg (14% DV)
Standard Release (Common)
+ 18
Cooked Wild Rice (Wild rice, cooked) 1 cup
2.1mg (13% DV)
Standard Release (Common)
+ 19
Cooked Bulgur (Bulgur, cooked) 1 cup
1.8mg (11% DV)
Standard Release (Common)
+ 20
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
1.8mg (11% DV)
Standard Release (Common)
+ 21
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1.6mg (10% DV)
Standard Release (Common)
+ 22
Couscous, cooked 1 cup, cooked
1.5mg (10% DV)
Standard Release (Common)
+ 23
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1.5mg (9% DV)
Standard Release (Common)
+ 24
Raw Oat Bran (Oat bran, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
+ 25
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.8mg (5% DV)
Standard Release (Common)
+ 26
Quinoa, cooked 1 cup
0.8mg (5% DV)
Standard Release (Common)
+ 27
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.6mg (4% DV)
Standard Release (Common)
+ 28
Cooked Amaranth (Amaranth grain, cooked) 1 cup
0.6mg (4% DV)
Standard Release (Common)
+ 29
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 30
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.5mg (3% DV)
Standard Release (Common)
+ 31
Cooked Oat Bran (Oat bran, cooked) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 32
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
0.2mg (1% DV)
Standard Release (Common)
+ 33
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
0.1mg (1% DV)
Standard Release (Common)
+ 34
Hominy, canned, white 1 cup
0.1mg (0% DV)
Standard Release (Common)