What nuts are high in niacin? What seeds have niacin?


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Niacin, also known as vitamin B3, is an essential nutrient that plays a crucial role in our body. It aids in converting food into energy, supports the nervous system, and is vital for maintaining healthy skin, hair, and eyes. Niacin is found in a variety of foods, including nuts and seeds.


When it comes to nuts, peanuts top the list for their high niacin content. A one-ounce serving of dry-roasted peanuts contains 4.1mg of niacin. Other nuts that are high in niacin include dried ginkgo nuts, which contain 3.3mg of niacin per one-ounce serving, and almonds, which contain 1mg of niacin per one-ounce serving. Pine nuts, both dried and pinyon, contain 1.2mg of niacin per one-ounce serving.


Niacin/ Image Credits: Harvard TH Chan

Seeds are also a great source of niacin. Hemp seeds contain 2.6mg of niacin per one-ounce serving, while chia seeds contain 2.5mg of niacin per one-ounce serving. Sunflower seeds, whether dried or dry-roasted, contain around 2mg of niacin per one-ounce serving. Sesame seeds, particularly in the form of raw sesame butter (tahini), contain 1.7mg of niacin per one-ounce serving. Pumpkin and squash seeds, whether dried or roasted, contain around 1.3mg of niacin per one-ounce serving. Flax seeds contain 0.9mg of niacin per one-ounce serving.

It’s important to note that while nuts and seeds are a good source of niacin, they should be consumed as part of a balanced diet. Overconsumption of nuts and seeds can lead to excessive calorie intake due to their high fat content. Therefore, it’s recommended to consume them in moderation.

In conclusion, if you’re looking to increase your niacin intake, incorporating a variety of nuts and seeds into your diet can be a great way to do so. They not only provide niacin but also a host of other nutrients that contribute to overall health and well-being. As always, it’s best to consult with a healthcare provider or a nutritionist for personalized dietary advice.


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