Foods Containing Vitamin B3

Marko Balašević Author: Marko Balašević Time for reading: ~2 minutes Last Updated: August 08, 2022
Foods Containing Vitamin B3

Niacin or vitamin B3 is important for some body functions and can be obtained through some foods.

Niacin, also known as vitamin B3, is a micronutrient important for metabolism, the nervous system, the digestive system, the synthesis of sex hormones and antioxidant protection. It is soluble in water and the excess is excreted in the urine. It cannot be produced by the body on its own, so it must be obtained through foods such as:

  • Liver

The liver is one of the best natural sources of niacin. It contains many proteins , iron, choline, vitamin A and other B vitamins. The richest in vitamin B3 is beef liver, followed by chicken.

  • Salmon

Salmon is also a good source of vitamin B3. It is also rich in omega-3 fatty acids, which help fight inflammation and reduce the risk of autoimmune and cardiovascular diseases. Wild salmon contain slightly more omega-3 than farmed salmon, but both are sources of niacin.


  • Anchovies

Consuming anchovies is a way to catch up on vitamin B3. It is a source of selenium , which is associated with a 22% lower risk of cancer of the breast, lung, esophagus, stomach and prostate.

  • Peanuts

Peanuts are one of the best vegetarian sources of niacin. They are also rich in protein, monounsaturated fats , vitamin B6, E, magnesium, phosphorus and manganese. They contain a lot of calories, but are useful for reducing the risk of type 2 diabetes.

  • Avocado

One medium-sized avocado contains 3.5 mg of niacin. It is also rich in fiber , healthy fats, vitamins and minerals and twice as much potassium as a banana. The monounsaturated fats in it reduce the chance of heart disease, but it should be consumed regularly.

  • Mushrooms

Mushrooms are also very good plant sources of niacin. They are a good option for vegans and vegetarians to get vitamin B3 without eating meat. They are also rich in vitamin D, which can be obtained through mushrooms, not just through dietary supplements.

  • Green peas

In addition to being rich in vitamin B3, green peas contain a lot of fiber, and one cup of it provides more than 25% of the daily needs of people consuming more than 2,000 calories a day. Peas are high in antioxidants and compounds that reduce the risk of cancer, lower cholesterol levels and stimulate the growth of healthy intestinal bacteria.

  • Brown rice

Research shows that only 30% of the niacin in rice grains can be absorbed, making it not as good a source as other foods. It also contains fiber, thiamine - B1, vitamin B6, magnesium, phosphorus, manganese and selenium. Improves heart rate in overweight and obese women .

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