USDA-derived rankings
Vegan foods high in vitamin B3 (Niacin)
Niacin runs the redox reactions that release energy in every cell; meat, fish and peanuts are dense in it.
Who this is for: Mostly informational: anyone eating protein regularly is covered, but the ranking shows where it concentrates.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 16.5 mg a day.
The clear number one
Yeast Extract
One serving (4g) gives you 5.1 mg of vitamin B3 (Niacin), around 31% of the daily reference in one go.
See the full nutrition score for yeast extractThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Yeast Extract | 5.1 mg31% of daily reference | 128 mghigh |
| 2 | Bagel | 4.7 mg29% of daily reference | 4.5 mgsource |
| 3 | Wholemeal Pasta | 4.4 mg27% of daily reference | 3.1 mgsource |
| 4 | Portobello Mushrooms | 3.9 mg23% of daily reference | 4.5 mgsource |
| 5 | Pasta (cooked) | 3.4 mg21% of daily reference | 1.7 mg |
| 6 | Peanuts | 3.4 mg21% of daily reference | 12.1 mghigh |
| 7 | Pearl Barley | 3.2 mg20% of daily reference | 2.1 mg |
| 8 | Peas | 3 mg18% of daily reference | 2.1 mg |
| 9 | Brown Rice (cooked) | 2.9 mg18% of daily reference | 1.5 mg |
| 10 | Beer / Lager | 2.8 mg17% of daily reference | 0.5 mg |
| 11 | Pitta Bread | 2.8 mg17% of daily reference | 4.6 mgsource |
| 12 | Hemp Seeds | 2.8 mg17% of daily reference | 9.2 mghigh |
| 13 | Tempeh | 2.6 mg16% of daily reference | 2.6 mgsource |
| 14 | Sweetcorn | 2.6 mg16% of daily reference | 1.8 mg |
| 15 | Mushrooms (White) | 2.5 mg15% of daily reference | 3.6 mgsource |
| 16 | Rye Bread | 2.4 mg15% of daily reference | 3.8 mgsource |
| 17 | Sunflower Seeds | 2.3 mg14% of daily reference | 8.3 mghigh |
| 18 | White / Sourdough Bread | 2.2 mg13% of daily reference | 4.8 mgsource |
| 19 | Chia Seeds | 2.1 mg13% of daily reference | 8.8 mghigh |
| 20 | Peanut Butter | 2.1 mg13% of daily reference | 13.1 mghigh |
Foods with any animal-derived tag (meat, fish, eggs, dairy, honey) are excluded.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for vitamin B3 (Niacin) is 16.5 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.