Top Fruits High in Niacin (Vit B3)

About Fruits and Niacin (Vit B3)

There are quite a number of fruits rich in niacin, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest niacin fruits include avocado, dates, passion fruit, nectarine, raisins, jackfruit, peach, cantaloupe, mango and blackberry. Other niacin rich fruits are apricot, raspberries, pineapple, blueberry, honeydew, plums, orange, strawberries, papaya and kiwi.

We calculated the top fruits for niacin by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in niacin .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Avocado

image of avocado

In 1 cup, avocado has 4.4mg of niacin, or about 31% of daily values for women and 27% for men.
Niacin (Vit B3)
4.4mg in
1 cup (230g)
2.3mg in
200 Calories (120g)
31%
27%
16%
14%
Complete nutrition for Avocado

Dates

image of dates

1 date contains 0.39mg of niacin, or about 3% of daily values for women and 2% for men.
Niacin (Vit B3)
0.39mg in
1 date (24g)
1.2mg in
200 Calories (72g)
3%
2%
8%
7%
Complete nutrition for Dates

Passion Fruit

image of passion fruit

In 1 cup, passion fruit has 3.5mg of niacin, or about 25% of daily values for women and 22% for men.
Niacin (Vit B3)
3.5mg in
1 cup (236g)
3.1mg in
200 Calories (206g)
25%
22%
22%
19%
Complete nutrition for Passion Fruit

Nectarine

image of nectarine

1 small nectarine contains 1.5mg of niacin, or about 10% of daily values for women and 9% for men.
Niacin (Vit B3)
1.5mg in
1 small (129g)
5.1mg in
200 Calories (455g)
10%
9%
37%
32%
Complete nutrition for Nectarine

Raisins

image of raisins

In 1 cup, raisin has 1.8mg of niacin, or about 13% of daily values for women and 11% for men.
Niacin (Vit B3)
1.8mg in
1 cup (165g)
0.75mg in
200 Calories (68g)
13%
11%
5%
5%
Complete nutrition for Raisins

Jackfruit

image of jackfruit

1 cup of jackfruit contains 1.5mg of niacin, or about 11% of daily values for women and 9% for men.
Niacin (Vit B3)
1.5mg in
1 cup (165g)
1.9mg in
200 Calories (211g)
11%
9%
14%
12%
Complete nutrition for Jackfruit

Peach

image of peach

In 1 cup, peach has 1.2mg of niacin, or about 9% of daily values for women and 8% for men.
Niacin (Vit B3)
1.2mg in
1 cup (154g)
3.8mg in
200 Calories (476g)
9%
8%
27%
24%
Complete nutrition for Peach

Cantaloupe

image of cantaloupe

1 melon of cantaloupe contains 6mg of niacin, or about 43% of daily values for women and 37% for men.
Niacin (Vit B3)
6mg in
1 melon (814g)
4.3mg in
200 Calories (588g)
43%
37%
31%
27%
Complete nutrition for Cantaloupe

Mango

image of mango

In 1 cup, mango has 1.1mg of niacin, or about 8% of daily values for women and 7% for men.
Niacin (Vit B3)
1.1mg in
1 cup (165g)
2.2mg in
200 Calories (333g)
8%
7%
16%
14%
Complete nutrition for Mango

Blackberry

image of blackberry

1 cup of blackberry contains 0.93mg of niacin, or about 7% of daily values for women and 6% for men.
Niacin (Vit B3)
0.93mg in
1 cup (144g)
3mg in
200 Calories (465g)
7%
6%
21%
19%
Complete nutrition for Blackberry

Apricot

image of apricot

In 1 cup, apricot has 0.93mg of niacin, or about 7% of daily values for women and 6% for men.
Niacin (Vit B3)
0.93mg in
1 cup (155g)
2.5mg in
200 Calories (417g)
7%
6%
18%
16%
Complete nutrition for Apricot

Raspberries

image of raspberries

1 cup of raspberry contains 0.74mg of niacin, or about 5% for adults.
Niacin (Vit B3)
0.74mg in
1 cup (123g)
2.3mg in
200 Calories (385g)
5%
5%
16%
14%
Complete nutrition for Raspberries

Pineapple

image of pineapple

In 1 cup, pineapple has 0.83mg of niacin, or about 6% of daily values for women and 5% for men.
Niacin (Vit B3)
0.83mg in
1 cup (165g)
2mg in
200 Calories (400g)
6%
5%
14%
12%
Complete nutrition for Pineapple

Blueberry

image of blueberry

1 cup of blueberry contains 0.62mg of niacin, or about 4% for adults.
Niacin (Vit B3)
0.62mg in
1 cup (148g)
1.5mg in
200 Calories (351g)
4%
4%
10%
9%
Complete nutrition for Blueberry

Honeydew

image of honeydew

In 1 cup, honeydew has 0.71mg of niacin, or about 5% of daily values for women and 4% for men.
Niacin (Vit B3)
0.71mg in
1 cup (170g)
2.3mg in
200 Calories (556g)
5%
4%
17%
15%
Complete nutrition for Honeydew

Plums

image of plums

1 cup of plum contains 0.69mg of niacin, or about 5% of daily values for women and 4% for men.
Niacin (Vit B3)
0.69mg in
1 cup (165g)
1.8mg in
200 Calories (435g)
5%
4%
13%
11%
Complete nutrition for Plums

Orange

image of orange

In 1 cup, orange has 0.74mg of niacin, or about 5% for adults.
Niacin (Vit B3)
0.74mg in
1 cup (185g)
1.7mg in
200 Calories (435g)
5%
5%
12%
11%
Complete nutrition for Orange

Strawberries

image of strawberries

1 cup of strawberry contains 0.59mg of niacin, or about 4% for adults.
Niacin (Vit B3)
0.59mg in
1 cup (152g)
2.4mg in
200 Calories (625g)
4%
4%
17%
15%
Complete nutrition for Strawberries

Papaya

image of papaya

In 1 cup, papaya has 0.52mg of niacin, or about 4% of daily values for women and 3% for men.
Niacin (Vit B3)
0.52mg in
1 cup (145g)
1.7mg in
200 Calories (465g)
4%
3%
12%
10%
Complete nutrition for Papaya

Kiwi

image of kiwi

1 cup of kiwi contains 0.61mg of niacin, or about 4% for adults.
Niacin (Vit B3)
0.61mg in
1 cup (180g)
1.1mg in
200 Calories (328g)
4%
4%
8%
7%
Complete nutrition for Kiwi


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