Using the food charts  
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins
  Elements  
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- Water-Soluble Vitamins -

18: NIACIN

Niacin can be obtained from food or made in our bodies from the amino acid, tryptophan. Tryptophan is a constituent of protein, although not all proteins are good sources of tryptophan. To obtain 1 milligram of niacin, we need 60 milligrams of tryptophan. Thus, if both niacin and tryptophan in food are taken into account, the niacin equivalent (in milligrams) in a food can be worked out. However, not all niacin in food may be equally available to the body, because some is rather tightly bound to other food constituents and not easily released.

Since niacin is water soluble, losses can occur by discarding water containing the dissolved vitamin.

Those at particular risk of niacin deficiency are the socio-economically deprived, those with a high consumption of corn, which is low in both tryptophan and niacin, and alcohol abusers (see the 'Alcohol' Food Chart). Pellagra is a condition resulting from niacin deficiency, in which there are symptoms of dermatitis in skin exposed to the sun, diarrhoea and dementia. With lesser degrees of deficiency, general weakness, loss of appetite and indigestion can occur, but these symptoms can also occur in many other circumstances.

NIACIN INTAKE

Recommended daily dietary intake of niacin (Australia):
Infants:

Children:

Adult men:


Adult women:

Pregnancy:

Lactation:

4-7 milligrams niacin equivalents

9-22 milligrams niacin equivalents

14-20 milligrams niacin equivalents (related to energy intake, which declines with advancing years)

10-14 milligrams niacin equivalents (related to energy intake, as above)

14-16 milligrams niacin equivalents

17-19 milligrams niacin equivalents

Water-Soluble
Vitamins
- Vitamin B-1
(thiamin)
- Vitamin B-2
(riboflavin)
Niacin
- Vitamin B-6
- Vitamin B-12
(cyano-cobalamin)
- Folacin
- Pantothenic acid
- Biotin
- Vitamin C

Also on this page:

-  Niacin intake
-  Niacin RDI
-  Food charts

 

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NIACIN  Food Charts:

 

NIACIN:
beverages

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BEVERAGES

Niacin milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Niacin milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

NIACIN:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Niacin milligrams per 100 grams

 

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NIACIN:
fats/oils

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FATS AND OILS

Niacin milligrams per 100 grams

 

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NIACIN:
fish/seafood

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FISH AND OTHER SEAFOODS

Niacin milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
fruit

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FRUIT

Niacin milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

NIACIN:
fruit

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fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
meats

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MEAT AND MEAT PRODUCTS

Niacin milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

NIACIN:
meats

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meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
milk products

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MILK AND MILK PRODUCTS

Niacin milligrams per 100 grams

 

milk-cheese%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
nuts

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NUTS

Niacin milligrams per 100 grams

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NIACIN:
sauces

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SAUCES AND CONDIMENTS

Niacin milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
soups

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SOUPS (as served)

Niacin milligrams per 100 grams

 

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NIACIN:
sugars

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SUGARS, JAMS AND SPREADS

Niacin milligrams per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

NIACIN:
sweets

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SWEETS

Niacin milligrams per 100 grams

 

 

 

NIACIN:
vegetables

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VEGETABLES

Niacin milligrams per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

NIACIN:
vegetables

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vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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