7. Pork
Lean cuts of pork, such as pork tenderloin or lean pork chops, are good sources of niacin as well.
3 ounces (85 grams) of roasted pork tenderloin pack 6.3 mg of niacin, or 39% and 45% of the RDA for men and women, respectively.
In comparison, the same portion of a fattier cut like roasted pork shoulder contains just 20% of the RDA for men and 24% of the RDA for women.
Pork is also one of the best food sources of thiamine — also known as vitamin B1 — which is a key vitamin for your body’s metabolism.
Summary Lean
cuts of pork like tenderloin provide roughly 40% of the RDA per 3-ounce
(85-gram) serving. Fattier cuts contain niacin as well, though at lower
concentrations.
8. Ground Beef
Ground beef is a good source of niacin and rich in protein, iron, vitamin B12, selenium and zinc.
Leaner varieties of ground beef contain more niacin per ounce than fattier products.
For example, one 3-ounce (85-gram) cooked serving of 95% lean ground beef provides 6.2 mg of niacin, while the same amount of 70% lean ground beef contains just 4.1 mg.
Some research has found that grass-fed beef offers more heart-healthy omega-3 fatty acids and antioxidants than conventional grain-fed beef, making it a highly nutritious option.
Summary Ground
beef is a good source of niacin. Leaner varieties contain 1/3 more niacin than
fattier ones. What’s more, grass-fed beef may be higher in antioxidants and
omega-3s than conventional grain-fed beef.