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Top 10 Foods High in Niacin for Healthy Skin, Energy Metabolism, Nervous System & Digestive System

Updated on June 28, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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10. Turkey Breast, Meat and Skin

In 123 grams of turkey breast with the meat and skin from fryer-roasters, there are 154 calories, 3 grams of total fat, 1 gram of saturated fat, 86 milligrams of cholesterol, 59 milligrams of sodium and 29 grams of protein. For vitamins, there are .1 milligrams of riboflavin (8% of daily value), 7.1 milligrams of niacin (36% of daily value), .7 milligrams of vitamin B6 (33% of daily value), 9.8 micrograms of folate (2% of daily value), .6 micrograms of vitamin B12 (9% of daily value) and .8 milligrams of pantothenic acid (8% of daily value).


For minerals, there are 13.5 milligrams of calcium (1% of daily value), 1.5 milligrams of iron (8% of daily value), 32 milligrams of magnesium (8% of daily value), 240 milligrams of phosphorus (24% of daily value), 339 milligrams of potassium (10% of daily value), 1.6 milligrams of zinc (10% of daily value), .1 milligrams of copper (7% of daily value) and 28.9 micrograms of selenium (41% of daily value). For fatty acids, there are 73.8 milligrams of omega-3 fatty acids and 652 milligrams of the omega-6 fatty acids per serving.

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9. Canned Tuna (Drained Solids)

In 100 grams of canned tuna in oil, there are 198 calories, 8 grams of total fat, 2 grams of saturated fat, 18 milligrams of cholesterol, 354 milligrams of sodium and 29 grams of protein. For vitamins, there is 77 IU of vitamin A (2% of daily value), 236 IU of vitamin D (59% of daily value), .9 milligrams of vitamin E (4% of daily value), 44 micrograms of vitamin K (55% of daily value), .1 milligrams of riboflavin (7% of daily value), 12.4 milligrams of niacin (62% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 5 micrograms of folate (1% of daily value), 2.2 micrograms of vitamin B12 (37% of daily value), .4 milligrams of pantothenic acid (4% of daily value) and 29.3 milligrams of choline.


For minerals, there are 13 milligrams of calcium (1% of daily value), 1.4 milligrams of iron (8% of daily value), 31 milligrams of magnesium (8% of daily value), 311 milligrams of phosphorus (31% of daily value), 207 milligrams of potassium (6% of daily value), .9 milligrams of zinc (6% of daily value), .1 milligrams of copper (4% of daily value), 76 micrograms of selenium (109% of daily value) and 31 micrograms of fluoride. For fatty acids, there are 202 milligrams of the omega-3 fatty acids and 2,683 milligrams of the omega-6 fatty acids per serving size.

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8. Chicken Breast, Meat and Skin

In 1/2 breast (145 grams) of chicken breast with the meat and skin, there are 249 calories, 13 grams of total fat, 4 grams of saturated fat, 93 milligrams of cholesterol, 91 milligrams of sodium and 30 grams of protein. For vitamins, there is 120 IU of vitamin A (2% of daily value), .4 milligrams of vitamin E (2% of daily value), .1 milligrams of thiamin (6% of daily value), .1 milligrams of riboflavin (7% of daily value), 14.4 milligrams of niacin (72% of daily value), .8 milligrams of vitamin B6 (38% of daily value), 5.8 micrograms of folate (1% of daily value), .5 micrograms of vitamin B12 (8% of daily value), 1.2 milligrams of pantothenic acid (12% of daily value), 97.3 milligrams of choline and 12.8 milligrams of betaine.


For minerals, there are 16 milligrams of calcium (2% of daily value), 1.1 milligrams of iron (6% of daily value), 36.2 milligrams of magnesium (9% of daily value), 252 milligrams of phosphorus (25% of daily value), 319 milligrams of potassium (9% of daily value), 1.2 milligrams of zinc (8% of daily value), .1 milligrams of copper (3% of daily value) and 24.1 micrograms of selenium (34% of daily value). For fatty acids, there are 174 milligrams of the omega-3 fatty acids and 2,523 milligrams of the omega-6 fatty acids per serving.

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7. Wild Salmon

In half of a fillet (198 grams) of Atlantic salmon, there are 281 calories, 13 grams of total fat, 109 milligrams of cholesterol, 87 milligrams sodium and 39 grams of protein. For vitamins, there is 79.2 IU of vitamin A (2% of daily value), .4 milligrams of thiamin (30% of daily value), .8 milligrams of riboflavin (44% of daily value), 15.6 milligrams of niacin (78% of daily value), 1.6 milligrams of vitamin B6 (81% of daily value), 49.5 micrograms of folate (12% of daily value), 6.3 micrograms of vitamin B12 (105% of daily value) and 3.3 milligrams of pantothenic acid (33% of daily value).


For minerals, there are 23.8 milligrams of calcium (2% of daily value), 1.6 milligrams of iron (9% of daily value), 57.4 milligrams of magnesium (14% of daily value), 396 milligrams of phosphorus (40% of daily value), 970 milligrams of potassium (28% of daily value), 1.3 milligrams of zinc (8% of daily value), .5 milligrams of copper (25% of daily value) and 72.5 micrograms of selenium (103% of daily value). For the omega fatty acids, there are 3,996 milligrams of the omega-3 fatty acids and 341 milligrams of the omega-6 fatty acids for each 198 gram serving size.

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6. Raw Peanuts

In 1 cup (146 grams) of raw peanuts, there are 822 calories, 71 grams of total fat, 9 grams of saturated fat, 15 milligrams of sodium, 24 grams of total carbohydrates, 12 grams of dietary fiber, 6 grams of sugar and 37 grams of protein. For vitamins, there are 9.6 milligrams of vitamin E (48% of daily value), 1 milligram of thiamin (64% of daily value), .2 milligrams of riboflavin (11% of daily value), 18.1 milligrams of niacin (90% of daily value), .5 milligrams of vitamin B6 (25% of daily value), 349 micrograms of folate (87% of daily value) and 2.6 milligrams of pantothenic acid (26% of daily value).


For minerals, there are 139 milligrams of calcium (13% of daily value), 3.7 milligrams of iron (21% of daily value), 250 milligrams of magnesium (62% of daily value), 555 milligrams of phosphorus (55% of daily value), 1,008 milligrams of potassium (29% of daily value), 6.5 milligrams of zinc (43% of daily value), 1.6 milligrams of copper (81% of daily value), 2.5 milligrams of manganese (124% of daily value) and 10.4 micrograms of selenium (15% of daily value). For fatty acids, there are 27.7 milligrams of the omega-3 fatty acids and 21,435 milligrams of the omega-6 fatty acids per serving.

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5. Propel Fitness Water

Propel Fitness Water is a fantastic source of vitamin C, vitamin E (Alpha Tocopherol), niacin, vitamin B6 and pantothenic Acid. In 1 16.9 fl. oz. bottle of Propel Fitness Water, there are 25 calories, 65 milligrams of sodium, 6 grams of total carbohydrates and 6 grams of sugar. For vitamins, there are 44.1 milligrams of vitamin C (73% of daily value), 8.4 milligrams of vitamin E (42% of daily value), 20.5 milligrams of niacin (103% of daily value), 2.8 milligrams of vitamin B6 (139% of daily value), .1 micrograms of vitamin B12 (1% of daily value) and 7.9 milligrams of pantothenic acid (79% of daily value). For minerals, there are 5 milligrams of calcium (1% of daily value), .2 milligrams of iron (1% of daily value), 80.2 milligrams of potassium (2% of daily value) and 10 micrograms of fluoride. There are no fatty acids in this beverage

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4. Kretschmer Cereal, Toasted Wheat Bran

In 100 grams of Quaker's Toasted Wheat Bran cereal, there are 200 calories, 5 grams of total fat, 1 gram of saturated fat, 6 milligrams of sodium, 60 grams of total carbohydrates, 41 grams of dietary fiber and 18 grams of protein. For vitamins, there are 1.1 milligrams of thiamin (73% of daily value), .5 milligrams of riboflavin (26% of daily value), 20.6 milligrams of niacin (103% of daily value),.7 milligrams of vitamin B6 (34% of daily value), 193 micrograms of folate (48% of daily value), .2 micrograms of vitamin B12 (4% of daily value), 2.9 milligrams of pantothenic acid (29% of daily value) and 74.4 milligrams of choline.


For minerals, there are 66 milligrams of calcium (7% of daily value), 13.9 milligrams of iron (77% of daily value), 606 milligrams of magnesium (151% of daily value), 1,314 milligrams of phosphorus (131% of daily value), 1,284 milligrams of potassium (37% of daily value), 11.2 milligrams of zinc (75% of daily value), 1.1 milligrams of copper (55% of daily value) and 17.4 milligrams of manganese (869% of daily value). There are no fatty acids in this product.

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3. Ralston Enriched Bran Flakes Cereal

In 3/4 cup (29 grams) of bran flakes, there are 90 calories, 1 gram of total fat, 236 milligrams of sodium, 24 grams of total carbohydrates, 5 grams of dietary fiber, 5 grams of sugar and 3 grams of protein. For vitamins, there is 514 IU of vitamin A (10% of daily value), 69.5 milligrams of vitamin C (116% of daily value), 23.3 milligrams of vitamin E (117% of daily value), .8 micrograms of vitamin K (1% of daily value), 1.4 milligrams of thiamin (91% of daily value), 2.1 milligrams of riboflavin (124% of daily value), 26.3 milligrams of niacin (131% of daily value), 2 milligrams of vitamin B6 (99% of daily value), 8.6 milligrams of pantothenic acid (86% of daily value), 8 milligrams of choline and 31.8 milligrams of betaine.


For minerals, there are 13 milligrams of calcium (1% of daily value), 19.6 milligrams of iron (109% of daily value), 55.1 milligrams of magnesium (14% of daily value), 155 milligrams of phosphorus (15% of daily value), 183 milligrams of potassium (5% of daily value), 18.7 milligrams of zinc (124% of daily value), .2 milligrams of copper (8% of daily value), 1 milligram of manganese (50% of daily value) and 2.7 micrograms of selenium (4% of daily value). For fatty acids, there are 25.2 milligrams of the omega-3 fatty acids and 376 milligrams of the omega-6 fatty acids.

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2. Yeast Extract Spread

In 1 ounce (28 grams) of yeast extract spread, there are 44 calories, 1008 milligrams of sodium, 3 grams of total carbohydrates, 1 gram of dietary fiber and 8 grams of protein. For vitamins, there are 2.7 milligrams of thiamin (181% of daily value), 4 milligrams of riboflavin (235% of daily value), 27.2 milligrams of niacin (136% of daily value), .4 milligrams of vitamin B6 (18% of daily value), 283 micrograms of folate (71% of daily value), .1 micrograms of vitamin B12 (2% of daily value) and 18.2 milligrams of choline.


For minerals, there are 24.1 milligrams of calcium (2% of daily value), 1 milligram of iron (6% of daily value), 50.4 milligrams of magnesium (13% of daily value), 29.1 milligrams of phosphorus (3% of daily value), 728 milligrams of potassium (21% of daily value), .6 milligrams of zinc (4% of daily value), .1 milligrams of copper (4% of daily value) and 5 micrograms of selenium (7% of daily value). There are no omega fatty acids in this food. Furthermore, yeast extract spread is quite high in sodium. Less than 1 oz. of this food can still provide a good amount of niacin.

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1. Rice Bran, Crude

In 1 cup (118 grams) of rice bran (crude), there are 373 calories, 25 grams of total fat, 5 grams of saturated fat, 6 milligrams of sodium, 59 grams of total carbohydrates, 25 grams of dietary fiber, 1 gram of sugar and 16 grams of protein. For vitamins, there are 5.8 milligrams of vitamin E (29% of daily value), 2.2 micrograms of vitamin K (3% of daily value), 3.2 milligrams of thiamin (217% of daily value), .3 milligrams of riboflavin (20% of daily value), 40.1 milligrams of niacin (201% of daily value), 4.8 milligrams of vitamin B6 (240% of daily value), 74.3 micrograms of folate (19% of daily value), 8.7 milligrams of pantothenic acid (87% of daily value) and 38 milligrams of choline.


For minerals, there are 67.3 milligrams of calcium (7% of daily value), 21.9 milligrams of iron (122% of daily value), 922 milligrams of magnesium (230% of daily value), 1,979 milligrams of phosphorus (198% of daily value), 1,753 milligrams of potassium (50% of daily value), 7.1 milligrams of zinc (48% of daily value), .9 milligrams of copper (43% of daily value), 16.8 milligrams of manganese (838% of daily value) and 18.4 micrograms of selenium (26% of daily value). For fatty acids, there are 373 milligrams of the omega-3 fatty acids and 8,428 milligrams of the omega-6 fatty acids per serving.


In conclusion, wild salmon, rice bran, canned tuna, raw peanuts, yeast extract spread, Ralston Enriched Bran Flakes cereal, Propel Fitness Water, Kretschmer Cereal Toasted Wheat Bran, turkey breast and chicken breast are all great sources of niacin. Other foods containing niacin include baked potatoes, peanut butter, trout, sardines, brown rice, other types of whole grain cereals, liver, eggs, whole grain bread and milk. The Recommended Dietary Allowance (RDA) of niacin for adult men between the ages of 9 and 50 is 16 milligrams and for women, the RDA is 14 milligrams.


The tolerable upper intake level is 35 milligrams. Overdose symptoms of niacin include itching, ulcers, flushing of the skin, liver damage, hot flashes, high blood sugar level, headaches, nausea and vomiting. Deficiency symptoms include nervous disorders, changes in skin color, diarrhea and brain confusion. Niacin overdose over an extended period of time can lead to pellagra disease.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

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© 2018 James Foglio

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