Plant-Based Foods That Are Rich In Niacin

Plant-Based Meal
Plant-Based Meal
Plant-Based Meal
Plant-Based Meal

Niacin is another name for vitamin B3, which is very essential for your body. Studies have found that taking vitamin B3 supplements can help ease arthritis, lower cholesterol levels, boost brain function, etc. Taking foods that are rich in niacin helps in increasing HDL cholesterol levels and decreasing LDL cholesterol levels, which eventually helps in reducing the risk of heart disease.

Dieticians often recommend adding foods that are rich in niacin in your plant-based meal plan because it may help in managing type 1 diabetes. Niacin could also help in improving your skin function and protect your skin cells from sun damage.

Here are a few of the plant-based food that has a niacin-rich profile.


White potatoes, with or without skin, contain a good amount of niacin. Around 4.2 mg of niacin is present on one large baked potato. According to a recent study, among the different varieties of potatoes, brown Russet potatoes have the highest amount of niacin. Every 100 grams of brown Russet potato contains 2 mg of niacin.

Green Peas 

One cup of green peas contains around 3 mg of niacin, which is around 20 % of your daily requirement of vitamin B3. One other reason for including green peas in your diet is that they are high in fiber, which helps in improving your digestive health and also helps in managing weight. They also contain powerful antioxidants that help in the reduction of threats of chronic disorders.

Whole Wheat

Whole wheat bread and pasta are very high in niacin. You will get around 12 % of your daily niacin requirement from one whole-wheat English muffin. You should also note that only 30 % of the niacin in whole wheat is absorbed into the body.


Together with possessing a high nutrient profile, avocados are very delicious and are readily available in the market. You will get around 3.5 mg of niacin from one medium-sized avocado. Along with niacin, avocados also contain fiber, minerals, and vitamins. Avocado can be regarded as a better potassium source than bananas.


Most experts consider peanuts as the best vegan source of niacin. You will get 4.3 mg of niacin from just 2 tablespoons of peanuts. They also contain protein, vitamin E, vitamin B6, magnesium, manganese, phosphorous, and monounsaturated fats. Some studies have shown that eating peanuts regularly can minimize the risk of being diagnosed with type 2 diabetes. Yet another benefit of peanuts is that even when consumed regularly, it does not lead to weight gain.