Vitamin B3, also known as niacin, is an essential nutrient that plays a key role in energy production, metabolism, and brain function. While it’s commonly found in meat, fish, and eggs, there are plenty of vegan-friendly sources of this important vitamin. In this post, we’ll explore some of the top plant-based foods that are high in Vitamin B3 and delicious too!
Top 10 Vegan Foods High in Vitamin B3: A Comprehensive Table
If you’re looking to up your intake of vitamin B3 while following a vegan diet, you’re in luck! There are plenty of plant-based sources of this essential nutrient that can help you maintain healthy skin, boost brain function, and support your overall well-being. To help you find the best options, we’ve put together a table of the top 10 vegan-friendly sources of vitamin B3, along with their nutritional content per serving. Check it out below:
|Rank||Food Source||Niacin (mg) per serving|
|7||Potatoes (with skin)||1.8|
Nuts and Seeds
Nuts and seeds are a great source of plant-based protein, healthy fats, and essential vitamins and minerals, including Vitamin B3. Some of the best options include peanuts, sunflower seeds, pumpkin seeds, and almonds. These tasty snacks can be enjoyed on their own or used as a topping for salads, oatmeal, or yogurt.
Beans, lentils, and peas are excellent sources of fiber and protein, and they’re also packed with vitamins and minerals, including Vitamin B3. Whether you enjoy them in vegan soups, stews, salads, or as a side dish, legumes are a delicious and nutritious addition to any meal.
Whole grains, such as quinoa, brown rice, and oats, are a great source of complex carbohydrates, fiber, and essential nutrients, including Vitamin B3. These grains can be used in a variety of recipes, from breakfast porridge to savory pilafs, and are a great way to add some extra nutrition to your meals.
Vegetables are a rich source of vitamins, minerals, and antioxidants, and many are also high in Vitamin B3. Some of the best options include mushrooms, green peas, sweet potatoes, and asparagus. Try adding them to your favorite stir-fry or roasting them in the oven for a tasty side dish.
While fruits aren’t typically high in Vitamin B3, there are a few exceptions that can be a great addition to your diet. Avocados, dates, and bananas are all good sources of this important vitamin, and they’re also packed with other essential nutrients and fiber.
Incorporating these vegan-friendly sources of Vitamin B3 into your diet is easy and delicious. By enjoying a variety of nuts, seeds, legumes, whole grains, veggies, and fruits, you can ensure that you’re getting all the nutrients you need for optimal health and well-being.
Sources: Vegan Foods High in Vitamin B3
- “Niacin.” National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- “Top 10 Foods Highest in Niacin.” myfooddata. https://www.myfooddata.com/articles/high-niacin-foods-vegetarian-vegan.php
- “Niacin: Food Sources Ranked by Amounts of Niacin and Energy per Standard Food Portions and per 100 Grams of Foods.” USDA National Nutrient Database for Standard Reference Legacy Release. https://www.nal.usda.gov/sites/default/files/fnic_uploads/niacin.pdf
- “Niacin.” The World’s Healthiest Foods. https://whfoods.org/genpage.php?tname=nutrient&dbid=83