Nutrient Food Sources


Vitamin B3 (Niacin)

Niacin is essential for the production of energy, is involved in blood sugar regulation, antioxidant mechanisms, detoxification and in regulation of cholesterol levels.  It works in conjunction with the other B vitamins.  It can be manufactured in the body from tryptophan, but dietary sources are also important. 

Food Sources of vitamin B3 Amount (mg/100g)
Almonds 3.1
Apricots 2.3
Beef 5
Brown rice 5.3
Calf’s liver 14
Cashew nuts 1.3
Chicken 15
Chilli powder 8
Cod 2.4
Dates 1.8
Haddock 4.4
Halibut 6
Lamb 5
Paprika 15
Passion fruit 1.5
Peanuts 14
Salmon 7
Sesame seeds 5
Spinach 1.2
Sunflower seeds 4.1
Tomato 1
Tuna 14.4
Turkey 14
Venison 5.5
Wheat bran 30
Yeast extract 64


Source:  McCance and Widdowson’s The Composition of Foods (6th Edition)