Vegan foods rich in niacin!

Vegan foods with niacin

Vegans and people who follow a whole food plant-based diet can get high doses of niacin from food. Whole grains, seeds, nuts, beans, mushrooms and nutritional yeast are excellent dietary sources!

Health benefits of niacin

Niacin is another name for vitamin B3. Niacin is important for our health. First, it’s involved in the function of more than 400 enzymes.[1,2]

Also, niacin is necessary for the metabolism of carbs, fats, and proteins. It helps the body obtain energy from the food.

Moreover, niacin plays a key role in the metabolism of cholesterol, improves insulin resistance, fights metabolic disorders, promotes weight loss, and has antioxidant properties!

How much do we need a day?

The recommended daily intake of niacin is 16 mg for men and 14 mg for women, respectively. We can get these recommended doses of niacin from a healthy, well-balanced diet.

On the other hand, the upper safe dosage for adults is 35 mg a day.

Vegan foods rich in niacin

Foods from animal sources, such as fish, poultry, and beef, are the main dietary sources of niacin for the standard American diet. But, we shouldn’t depend on these foods. Actually, there is a wide variety of plant-based foods high in niacin.

Nutritional yeast is the richest food in niacin!

Above all, nutritional yeast is the richest food in niacin. It has 100 mg of niacin per 100g, or 15 mg per serving of 3 tbsp! Hence, eating nutritional yeast is the easiest way to meet our daily needs of niacin.

Seeds & nuts are vegan foods high in niacin

Moreover, we should eat 1-2 handfuls of seeds and nuts daily, in order, to boost our niacin intake. Peanuts, chia, hemp, sunflower, and pumpkin seeds are particularly high in niacin!

mg/100g
peanut butter13.3
peanuts12.9
hemp seeds9.2
chia seeds8.8
sunflower seeds8.3
pumpkin seeds5
almonds3.6
flaxseeds3.1
walnuts2.2
cashews1.1
Brazil nuts0.3
Seeds & nuts rich in niacin.

Peanut butter is pretty rich in niacin as well. A serving of 2 tbsp contains about 4.3 mg, or 26% of the recommended daily intake!

Beans contain moderate amounts of niacin

Furthermore, consuming beans could help get high doses of niacin. In fact, green peas and lentils are the 2 richest beans in niacin.

mg/100g
green peas1.5
lentils1.2
chickpeas0.53
soybeans0.4
tofu0.38
pinto beans0.32
white beans0.14
Beans with niacin.

Other common vegan foods with niacin

Certainly, following a well-balanced, vegan diet can provide high doses of niacin. There are so many foods rich in niacin.

For instance, mushrooms are excellent dietary sources. Portabella have 6.26 mg and maitake mushrooms have 6.58 mg of niacin per 100g, respectively. Additionally, dried shiitake mushrooms contain 14.1 mg of niacin per 100g!

Moreover, whole grains help us meet our daily needs. For instance, whole wheat bread (4.4 mg per 100g), brown rice (2.5 mg), and pasta are excellent sources of niacin. Just a slice of whole wheat bread provides the 10% of the recommended daily intake!

Avocado and potatoes are also common foods high in niacin.

mg/100g
avocado1.9
potato1.4
raisins1.1
spinach0.72
banana0.67
broccoli0.64
tomato0.6
apple0.09
Common vegan foods with niacin.

For instance, half of a California avocado provides 8% and a banana provides 5% of the recommended daily intake, respectively.