With These Foods, A Lot Of Vitamin B3 Gets On The Menu

Vitamin B3, also known under the name niacin, can be produced by the body itself, but not sufficiently. External intake via foods containing vitamin B3 is therefore important. Read here which foods contain a particularly large amount of vitamin B3.


Granted, the liver has a very distinctive flavor that not everyone likes, but it’s worth bringing it to the table every once in a while, including as a pie. Because the liver is one of the foods with the highest vitamin B3 values. It contains 15 to 20 milligrams of vitamin B3 per 100 grams. These values ​​apply to beef and calf liver. There is also a lot of vitamin B3 in the chicken liver: almost 12 milligrams per 100 grams.


On average, Germans eat 60 kilograms of meat per person per year. This high consumption of meat is often criticized, but at least it has its advantages in terms of vitamin B3. Because meat contains a lot of it. Men in particular meet their vitamin B3 requirements mainly through meat and processed foods such as sausages and cold cuts. Beef (9 milligrams/100 grams) contains the most vitamin B3, followed by rabbit (8.6 milligrams/100 grams), chicken (6.8 milligrams/100 grams), veal (6.3 milligrams/100 grams), and lamb (5.8 milligrams/100 grams) and pork (4.5 milligrams/100 grams)


The peanut is not a nut at all, but a legume. And it’s high in vitamin B3. One more reason to grab these little vitamin power packs more often. 100 grams of peanuts provide 15 milligrams of vitamin B3. And above all the minerals potassium, phosphorus and magnesium. However, peanuts are a high-fat food, so despite their nutritious content, they should be consumed in moderation – 100 grams have about 560 calories.

Wheat bran

Wheat bran is produced during flour production. Strictly speaking, it’s a waste product because it’s the husks left over after the flour has been sieved off. Wheat bran is an extremely healthy food: it contains 18 milligrams of vitamin B3 per 100 grams, as well as important minerals such as magnesium and potassium. Wheat bran can be incorporated into the diet in different ways: in muesli, in homemade bread or stirred into yogurt and quark. Wheat bran contains gluten and should not be eaten by people with celiac disease.


Among the mushrooms, chanterelles are real vitamin B3 bombs. They contain 6.5 milligrams per 100 grams. For comparison: porcini mushrooms contain 4.9 milligrams/100 grams, and button mushrooms 4.7 milligrams. You don’t have to look for the mushrooms in the forest yourself to enjoy them. Chanterelles can easily be bought in the season from the beginning of July to the end of October. They are particularly delicious fried with pasta or with onions and bacon.

Dried apricots

Those with a sweet tooth should try dried apricots more often than chocolate. These also taste wonderfully sweet and are also among the foods with a lot of vitamin B3. 100 grams contain 4.2 milligrams of it.

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