Vitamin B3 - Niacin

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin B3 - Niacin

Infants up to 6 months old, 2 milligrams
7 to 12 months old, 4
milligrams
1 to 3 years old, 6
milligrams
4 to 8 years old, 8
milligrams

Males and Females 9 to 13 years old, 12 milligrams
Males 14 and older, 6 milligrams per day

Females 14 to 18 years old, 14 milligrams per day
Pregnant females all ages, 18 milligrams per day
Lactating females all ages, 17 milligrams per day

Deficiency Signs & Symptoms

Skin infections, generalized weakness, muscle weakness, digestive issues, lack of appetite, Irritability, headache, memory difficulties.

Existing health factors that may contribute to a niacin deficiency include: IBS (irritable bowel syndrome), stress, high alcohol consumption, physical trauma, insufficient protein consumption, long lasting fever.

Toxicity Signs & Symptoms of Vitamin B3 - Niacin

Extreme doses can result in liver damage as well as ulcers. Other symptoms of Vitamin B3 toxicity include: cramping, inflammation of the liver, an increase in blood sugar.

Best Food Sources

Bread (enriched), cereal, milk, nuts, beef, poultry, pork, lamb, fish, eggs, whole grains. Here's how they stack up in Vitamin B3 content:

Niacin Food Source

Serving Size

MG Content

Wheat Bread

1 slice

1.298

Rye Bread

1 slice

1.218

Cheerios

1 cup

5.730

Corn Flakes

1 cup

0.105

Milk, whole

1 cup

0.261

Milk, skim

1 cup

0.230

Chicken

1/2 chicken, no bone, no skin

11.368

Beef

1 ounce, cooked

1.494

Pork

3 ounces, lean only, roasted

3.765

Lamb

3 ounces, roasted

4.866

Snapper

3 ounces, cooked

0.294

Cod

3 ounces, cooked

2.112

Catfish, farmed

3 ounces, cooked

2.136

Brazil nuts, unblanched

1 Brazil nut

0.015

Almonds

1 almond

0.041

Functions in the Body

Vitamin B3 - Niacin  is essential for energy production, the metabolism of fats, regulation of insulin, and supports the genetic processes.

Therapeutic Benefits

A preventative of pellagra, may lower elevated cholesterol (total), may prevent some cancers.

Foods & Drinks Containing Niacin

Food - Based on 1 cup unless stated.

Milligrams

Food - Based on 1 cup unless stated.

Milligrams

General Mills, Total Raisin Bran

20.755

Bread crumbs, dry, grated, seasoned

7.393

Kellogg's All-Bran Complete, 3/4 cup

20.010

Fast Food Cheeseburger, double, bun, plain - 1

7.389

Fish, tuna, yellowfin, fresh, cooked, dry heat, 3 oz

18.760

Wheat flour, white, all-purpose, enriched, bleached

7.380

Fish, salmon, sockeye, cooked, dry heat, 1/2 fillet

15.032

Buckwheat flour, whole-groat

7.380

Beef liver, cooked, pan-fried, 3 oz

14.854

Wheat flour, white, all-purpose, self-rising, enriched

7.290

Chicken, meat & skin, fried, battered - 1/2 breast

14.732

General Mills, Kix, 1 1/3 cup

7.275

Fish, tuna salad

13.735

Bulgur, dry

7.160

Chicken, meat & skin, fried, floured, 1/2 breast

13.467

Ground turkey, cooked, 1 patty

7.154

Halibut, cooked, dry heat, 1/2 fillet

12.578

Kellogg's Rice Krispies

7.037

Chicken breast, meat only, roasted, 1/2 breast

11.792

Kellogg's Special K

7.006

Fish, tuna, light, canned in water, drained solids, 3 oz

11.288

Kellogg's Crispix

6.960

General Mills, Wheaties

11.100

Mushrooms, white, boiled

6.958

Fish, tuna, light, canned in oil, drained solids, 3 oz

10.546

Cornmeal, degermed, enriched, yellow

6.856

Wheat flour, white, bread, enriched

10.349

Kellogg's Corn Flakes

6.832

Turkey giblets, cooked, simmered

10.147

Fast foods, chicken fillet sandwich, plain, 1

6.807

Fish, swordfish, cooked, dry heat, 1 piece

9.809

Fast Food Cheeseburger; small double, plain - 1

6.792

Sauce, pasta, spaghetti/marinara, ready-to-serve

9.793

Fast Foods Hamburger; double, with condiments - 1

6.730

Chicken, broilers or fryers, giblets, simmered

9.606

Halibut, Atlantic & Pacific, cooked, dry heat, 3 oz

6.724

Rice, white, long-grain, parboiled, enriched, dry

9.339

Pork backribs, roasted, 3 oz

6.491

Wheat flour, white, cake, enriched

9.302

Chicken, breaded, fried, boneless, 6 pieces

6.344

Barley, pearled, raw

9.208

Fish, haddock, cooked, dry heat, 3 oz

6.179

Chicken, canned, meat only, with broth

8.987

Beef, top sirloin, steak, trimmed to 1/8", 3 oz

6.100

Veal, leg (top round), braised - 3 oz

8.976

Couscous, dry

6.038

Chicken, stewing, meat only, cooked, stewed

8.970

6" Fast foods, submarine sandwich, roast beef - 1

5.962

Fish, salmon, sockeye, cooked, dry heat, 3 oz

8.243

Wheat flour, whole-grain

5.948

Tomato products, canned, paste, without salt added

8.059

Chicken, dark meat, fried - 3 oz

5.939

Fish, swordfish, cooked, dry heat, 3 oz

7.866

Veal, rib, roasted, 3 oz

5.933

Rice, white, long-grain, regular, raw, enriched

7.755

Fast foods, roast beef sandwich, plain - 1

5.866

Turkey, all classes, meat only, cooked, roasted

7.620

Quaker Cap'n Crunch, 3/4 cup

5.796

Malt-O-Meal, prepared with water, 3 Tablespoons

7.574

Fast foods, chimichanga, with beef, one

5.777

Vitamin Index

 

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