Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.732.3
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.619.8
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.619
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.53514
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.534612.4
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.47.56
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84127.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.47.34
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.36.98
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7146.92
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.9116.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.37116.6
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.76.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.85126.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.76.25
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.66.14
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.5136.07
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.2136.07
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA125.96
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.35.68
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.45.66
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.15.63
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.15.63
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.35.5
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.135.45
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.68115.45
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.165.3
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.985.24
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.77135.24
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA11145.2
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.55.03
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.65
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.54.87
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.74.83
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.444.73
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.544.7
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.34.68
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.84.5
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93104.45
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.74.37
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.54.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.54.24
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.54.23
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.274.2
TempehTempeh156173.970.396.330124.2NANANA5.831.74.13
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6234.06
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.024.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.024.05
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.73.94
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.453.92
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.63.9
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.923.84
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.35123.82
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.183.8
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.043.76
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.753.75
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.83.67
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106113.66
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3113.6
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.23.57
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.23.56
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.63.53
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.453.45
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.863.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.453.45
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.23.4
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.73.36
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.853.35
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.63.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.63.25
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8113.07
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.733
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.933
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64263
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.743
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3192.97
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA132.87
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33182.85
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4102.8
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.62.76
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54112.75
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.32.74
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.52.7
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75102.63
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.32.63
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13192.6
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.242.56
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22232.5
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA202.45
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.82.44
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6182.4
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.22.26
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1212.22
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.882.12
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7202.04
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7202.04
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.272.04
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6201.95
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.61.95
Macronutrients in Top 100 Cereals & Legumes with the highest Vitamin B3 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Vitamin B3 per 300 calories.
Top 5 cereals & legumes with most amount of vitamin b3 per 300 calories are:
- Crude Rice Bran
- Soy sauce made from soy (tamari)
- Crude Wheat Bran
- Soy sauce made from hydrolyzed vegetable protein
- Shoyu Soy Sauce