Macronutrients
Vitamins
Minerals
Fatty Acids
Omega-3, 6 and 9
Good Sources
Nutrient Tables
Food Dictionary
Food Pictures

Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Niacin

soymilk (fortified)

8 fl oz (243 g)

8.000 mg (40%)

peanut flour, defatted

1 oz (28.35 g)

7.655 mg (38%)

rice bran, crude

3 tbsp (22.13 g)

7.523 mg (38%)

marmite, yeast extract spread

1 tsp (6 g)

5.820 mg (29%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2 g)

5.537 mg (28%)

peanut butter chunky

2 tbsp (32 g)

4.383 mg (22%)

peanut butter smooth

2 tbsp (32 g)

4.289 mg (21%)

peanuts (oil roasted, no salt)

1 oz (28.35 g)

4.048 mg (20%)

peanuts (dry roasted, no salt)

1 oz (28.35 g)

3.834 mg (19%)

sesame flour, high-fat

1 oz (28.35 g)

3.790 mg (19%)

portabella mushrooms (grilled)

1/2 cup (60.5 g)

3.784 mg (19%)

portabella mushrooms (raw)

1 piece (84 g)

3.775 mg (19%)

sesame meal, partially defatted

1 oz (28.35 g)

3.633 mg (18%)

passion-fruit juice, purple (raw)

8 fl oz (247.2 g)

3.609 mg (18%)

sesame flour, partially defatted

1 oz (28.35 g)

3.572 mg (18%)

sesame flour, low-fat

1 oz (28.35 g)

3.553 mg (18%)

peanuts (raw)

1 oz (28.35 g)

3.421 mg (17%)

peanut flour, low fat

1 oz (28.35 g)

3.260 mg (16%)

wheat, durum

1/4 cup (48 g)

3.234 mg (16%)

kidney beans

buckwheat

1/4 cup (42.5 g)

2.983 mg (15%)

spelt (uncooked)

1/4 cup (43.5 g)

2.977 mg (15%)

oyster mushrooms (raw)

4 small (60 g)

2.974 mg (15%)

kamut (uncooked)

1/4 cup (46.5 g)

2.953 mg (15%)

corn flour, masa, enriched, white

1/4 cup (28.5 g)

2.831 mg (14%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5 g)

2.831 mg (14%)

groundcherries

100 g

2.800 mg (14%)

potato, red (baked, with skin)

1 medium (173 g)

2.759 mg (14%)

wheat, hard red spring

1/4 cup (48 g)

2.741 mg (14%)

kidney beans (sprouted, raw)

1/2 cup (92 g)

2.686 mg (13%)

white mushrooms (microwaved)

50 g

2.675 mg (13%)

wheat, hard red winter

1/4 cup (48 g)

2.623 mg (13%)

wheat flour, white, bread, enriched

1/4 cup (34.25 g)

2.587 mg (13%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156 g)

2.535 mg (13%)

rice flour, brown

1/4 cup (39.5 g)

2.504 mg (13%)

semolina (enriched)

1/4 cup (41.75 g)

2.501 mg (13%)

tomato, yellow (raw)

1 tomato (212 g)

2.499 mg (12%)

spelt (cooked)

1/2 cup (97 g)

2.493 mg (12%)

fiddlehead ferns (raw)

50 g

2.490 mg (12%)

potato (baked, with skin)

1 medium (173 g)

2.439 mg (12%)

kamut (cooked)

1/2 cup (86 g)

2.362 mg (12%)

millet (raw)

1/4 cup (50 g)

2.360 mg (12%)

potato, russet (baked, with skin)

1 medium (173 g)

2.332 mg (12%)

wheat flour, white, cake, enriched

1/4 cup (34.25 g)

2.326 mg (12%)

barley flour

1/4 cup (37 g)

2.320 mg (12%)

barley, pearled (raw)

1/4 cup (50 g)

2.302 mg (12%)

barley malt flour

1/4 cup (40.5 g)

2.283 mg (11%)

Crimini mushrooms (raw)

3 pieces (60 g)

2.280 mg (11%)

potato (cooked, no skin)

1 medium (167 g)

2.191 mg (11%)

tempeh

1/2 cup (83 g)

2.191 mg (11%)

potato (baked, no skin)

1 (156 g)

2.176 mg (11%)

sunflower seed butter

2 tbsp (32 g)

2.159 mg (11%)

white mushrooms (stir-fried)

1/2 cup (54 g)

2.153 mg (11%)

white mushrooms (boiled, no salt)

4 pieces (48 g)

2.141 mg (11%)

barley, hulled

1/4 cup (46 g)

2.118 mg (11%)

potato, white (baked, with skin)

1 medium (138 g)

2.109 mg (11%)

buckwheat groats (roasted, dry)

1/4 cup (41 g)

2.105 mg (11%)

wheat, hard white

1/4 cup (48 g)

2.103 mg (11%)

breadfruit seeds (roasted)

1 oz (28.35 g)

2.098 mg (10%)

wheat, soft red winter

1/4 cup (42 g)

2.016 mg (10%)

prune juice (canned)

8 fl oz (256 g)

2.010 mg (10%)

wheat, soft white

1/4 cup (42 g)

2.002 mg (10%)

wheat bran, crude

1/4 cup (14.5 g)

1.969 mg (10%)

potato (cooked, in skin, skin removed)

1 (136 g)

1.957 mg (10%)

cornmeal, degermed, enriched, white

1/4 cup (39.25 g)

1.950 mg (10%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25 g)

1.950 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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