Foods high in niacin (per serving)
100 whole foods ranked by niacin per common serving, from USDA FoodData Central. Fish, tuna leads with 18.8 mg per 3 oz (117% of the Daily Value), followed by Beef (14.9 mg) and Chicken (11.7 mg).
Niacin (vitamin B3) is used by hundreds of enzymes in energy metabolism and DNA repair. The Daily Value is 16 mg NE. Poultry, fish, meat, peanuts and whole grains are the richest sources.
Top 10 at a glance
Top 10 foods highest in niacin
- Fish, tuna (yellowfin, fresh, cooked, dry heat)3 oz (85 g) · 110 kcal18.8 mg117% DV
- Beef, variety meats and by-products (liver, cooked, braised)3 oz (85 g) · 162 kcal14.9 mg93% DV
- Chicken, broilers or fryers (breast, meat only, cooked, roasted)3 oz (85 g) · 140 kcal11.7 mg73% DV
- Turkey, retail parts (breast, meat only, cooked, roasted)3 oz (85 g) · 116 kcal10 mg62% DV
- Turkey, whole (wing, meat only, cooked, roasted)3 oz (85 g) · 125 kcal10 mg62% DV
- Turkey, back (from whole bird, meat only, with added solution, roasted)3 oz (85 g) · 108 kcal10 mg62% DV
- Turkey, all classes (liver, cooked, simmered)3 oz (85 g) · 161 kcal9.4 mg59% DV
- Pork, ground (96% lean / 4% fat, cooked, crumbles)3 oz grilled patties (85 g) · 159 kcal9.4 mg59% DV
- Game meat, deer (loin, separable lean only, 1" steak, cooked, broiled)3 oz (85 g) · 128 kcal9.1 mg57% DV
- Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat)3 oz (85 g) · 171 kcal9.1 mg57% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 16 mg.
| # | Food | Group | Serving | Niacin (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Fish, tuna (yellowfin, fresh, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 18.8 | 22.1 | 110 | |
| 2 | Beef, variety meats and by-products (liver, cooked, braised) | Meat and poultry | 3 oz (85 g) | 14.9 | 17.5 | 162 | |
| 3 | Chicken, broilers or fryers (breast, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 11.7 | 13.7 | 140 | |
| 4 | Turkey, retail parts (breast, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 10 | 11.8 | 116 | |
| 5 | Turkey, whole (wing, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 10 | 11.8 | 125 | |
| 6 | Turkey, back (from whole bird, meat only, with added solution, roasted) | Meat and poultry | 3 oz (85 g) | 10 | 11.8 | 108 | |
| 7 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 9.4 | 11.1 | 161 | |
| 8 | Pork, ground (96% lean / 4% fat, cooked, crumbles) | Meat and poultry | 3 oz grilled patties (85 g) | 9.4 | 11.1 | 159 | |
| 9 | Game meat, deer (loin, separable lean only, 1" steak, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 9.1 | 10.8 | 128 | |
| 10 | Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 9.1 | 10.7 | 171 | |
| 11 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 8.8 | 10.4 | 138 | |
| 12 | Duck, young duckling (domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled) | Meat and poultry | 3 oz (85 g) | 8.8 | 10.3 | 119 | |
| 13 | Turkey, whole (skin (light and dark), roasted) | Meat and poultry | 3 oz (85 g) | 8.7 | 10.2 | 390 | |
| 14 | Fish, salmon (sockeye, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 8.6 | 10.1 | 133 | |
| 15 | Turkey, whole (meat only, with added solution, roasted) | Meat and poultry | 3 oz (85 g) | 8.3 | 9.7 | 119 | |
| 16 | Veal, shank (fore and hind) (separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 8.2 | 9.7 | 150 | |
| 17 | Chicken, broiler (rotisserie, BBQ, breast, meat only) | Meat and poultry | 3 oz (85 g) | 8.2 | 9.6 | 122 | |
| 18 | Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 8.1 | 9.6 | 156 | |
| 19 | Beef, round (top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 7.9 | 9.3 | 141 | |
| 20 | Fish, swordfish (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 7.9 | 9.3 | 146 | |
| 21 | Chicken, broilers or fryers (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 7.8 | 9.2 | 162 | |
| 22 | Lamb, New Zealand (imported, tenderloin, separable lean only, cooked, fast fried) | Meat and poultry | 3 oz (85 g) | 7.7 | 9.1 | 132 | |
| 23 | Turkey breast, pre-basted (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 7.7 | 9.1 | 107 | |
| 24 | Beef, rib (small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, select, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 7.7 | 9 | 160 | |
| 25 | Beef, top sirloin (steak, separable lean only, trimmed to 0" fat, select, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 7.7 | 9 | 150 | |
| 26 | Game meat, elk (loin, separable lean only, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 7.6 | 9 | 142 | |
| 27 | Chicken, capons (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 7.6 | 8.9 | 195 | |
| 28 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | Vegetables | 1 cup sliced (121 g) | 7.6 | 6.3 | 35 | |
| 29 | Beef, top loin filet (boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 7.4 | 8.7 | 156 | |
| 30 | Beef, short loin (top loin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 7.3 | 8.6 | 171 | |
| 31 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 7 | 8.2 | 134 | |
| 32 | Mushrooms, white (cooked, boiled, drained, without salt) | Vegetables | 1 cup pieces (156 g) | 7 | 4.5 | 44 | |
| 33 | Veal, ground (cooked, broiled) | Meat and poultry | 3 oz (85 g) | 6.8 | 8 | 146 | |
| 34 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 6.7 | 7.9 | 193 | |
| 35 | Fish, halibut (Atlantic and Pacific, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 6.7 | 7.9 | 94 | |
| 36 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | Meat and poultry | 3 oz (85 g) | 6.7 | 7.9 | 217 | |
| 37 | Salmon, sockeye (canned, drained solids, without skin and bones) | Fish and seafood | 3 oz (85 g) | 6.5 | 7.7 | 134 | |
| 38 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 6.5 | 7.7 | 133 | |
| 39 | Dove, cooked | Meat and poultry | 3 oz (85 g) | 6.5 | 7.6 | 181 | |
| 40 | Pheasant, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 6.4 | 7.5 | 203 | |
| 41 | Fish, mahimahi (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 6.3 | 7.4 | 93 | |
| 42 | Chicken, broilers or fryers (wing, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 6.2 | 7.3 | 173 | |
| 43 | Chicken, ground (crumbles, cooked, pan-browned) | Meat and poultry | 3 oz crumbled (85 g) | 6 | 7.1 | 161 | |
| 44 | Lamb, loin (separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 6 | 7.1 | 269 | |
| 45 | Lamb, shoulder (arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 6 | 7 | 239 | |
| 46 | Lamb, rib (separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 6 | 7 | 307 | |
| 47 | Lamb, ground (cooked, broiled) | Meat and poultry | 3 oz (85 g) | 5.7 | 6.7 | 241 | |
| 48 | Game meat, bison (ribeye, separable lean only, 1" steak, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 5.7 | 6.7 | 150 | |
| 49 | Game meat, rabbit (wild, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 5.4 | 6.4 | 147 | |
| 50 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 5.4 | 6.3 | 132 | |
| 51 | Rice, brown (long-grain, cooked) | Grains | 1 cup (202 g) | 5.2 | 2.6 | 248 | |
| 52 | Peanut spread, reduced sugar | Legumes | 2 tbsp (31 g) | 5.1 | 16.4 | 202 | |
| 53 | Bison, ground (grass-fed, cooked) | Meat and poultry | 3 oz (85 g) | 5.1 | 6 | 152 | |
| 54 | Spelt, cooked | Grains | 1 cup (194 g) | 5 | 2.6 | 246 | |
| 55 | Mushrooms, oyster (raw) | Vegetables | 1 cup sliced (86 g) | 4.9 | 5.8 | 28 | |
| 56 | Peanuts, spanish (raw) | Legumes | 1 oz (28 g) | 4.5 | 15.9 | 162 | |
| 57 | Peanut butter, chunk style (without salt) | Legumes | 2 tbsp (32 g) | 4.4 | 13.7 | 188 | |
| 58 | Tempeh | Legumes | 1 cup (166 g) | 4.4 | 2.6 | 319 | |
| 59 | Peanut butter, reduced sodium | Legumes | 2 tbsp (32 g) | 4.4 | 13.7 | 189 | |
| 60 | Duck, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 4.3 | 5.1 | 171 | |
| 61 | Peanut Butter, smooth | Legumes | 2 tbsp (32 g) | 4.2 | 13.2 | 188 | |
| 62 | Peanut butter, smooth style (without salt) | Legumes | 2 tbsp (32 g) | 4.2 | 13.1 | 191 | |
| 63 | Peanuts, virginia (oil-roasted, without salt) | Legumes | 1 oz (28 g) | 4.2 | 14.7 | 164 | |
| 64 | Peanut butter with omega-3, creamy | Legumes | 2 tbsp (32 g) | 4.1 | 12.9 | 195 | |
| 65 | Peanuts, all types (dry-roasted, without salt) | Legumes | 1 oz (28 g) | 4.1 | 14.4 | 166 | |
| 66 | Peanuts, valencia (oil-roasted, without salt) | Legumes | 1 oz (28 g) | 4.1 | 14.3 | 167 | |
| 67 | Chicken patty, frozen (cooked) | Meat and poultry | 3 oz (85 g) | 4 | 4.8 | 244 | |
| 68 | Wheat, KAMUT khorasan (cooked) | Grains | 1 cup (172 g) | 4 | 2.3 | 227 | |
| 69 | Peas, mature seeds (sprouted, raw) | Vegetables | 1 cup (120 g) | 3.7 | 3.1 | 149 | |
| 70 | Pasta, whole-wheat (cooked) | Grains | 1 cup spaghetti not packed (117 g) | 3.7 | 3.1 | 174 | |
| 71 | Mushrooms, brown (italian, or crimini, raw) | Vegetables | 1 cup whole (87 g) | 3.6 | 4.2 | 19 | |
| 72 | Goose, domesticated (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 3.5 | 4.2 | 259 | |
| 73 | Avocados, raw (all commercial varieties) | Fruits | 1 avocado, NS as to Florida or California (201 g) | 3.5 | 1.7 | 322 | |
| 74 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | Vegetables | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 3.5 | 1.7 | 212 | |
| 75 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 3.4 | 2.2 | 209 | |
| 76 | Game meat, goat (cooked, roasted) | Meat and poultry | 3 oz (85 g) | 3.4 | 4 | 122 | |
| 77 | Barley, pearled (cooked) | Grains | 1 cup (157 g) | 3.2 | 2.1 | 193 | |
| 78 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 3.2 | 2 | 134 | |
| 79 | Veal, foreshank (osso buco, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 3.2 | 3.8 | 133 | |
| 80 | Crustaceans, crab (dungeness, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 3.1 | 3.6 | 94 | |
| 81 | Mollusks, oyster (Pacific, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 3.1 | 3.6 | 139 | |
| 82 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 2.9 | 2.1 | 159 | |
| 83 | Mollusks, clam (mixed species, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 2.9 | 3.4 | 126 | |
| 84 | Corn, sweet (white, frozen, kernels cut off cob, unprepared) | Vegetables | 1 cup (165 g) | 2.8 | 1.7 | 145 | |
| 85 | Beans, fava (in pod, raw) | Vegetables | 1 cup (126 g) | 2.8 | 2.2 | 111 | |
| 86 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 2.7 | 1.5 | 189 | |
| 87 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz (28 g) | 2.6 | 9.2 | 157 | |
| 88 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 2.6 | 1 | 328 | |
| 89 | Mollusks, mussel (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 2.5 | 3 | 146 | |
| 90 | Mushroom, white (exposed to ultraviolet light, raw) | Vegetables | 1 cup pieces or slices (70 g) | 2.5 | 3.6 | 15 | |
| 91 | Seeds, chia seeds (dried) | Nuts and seeds | 1 oz (28 g) | 2.5 | 8.7 | 138 | |
| 92 | Broadbeans (fava beans), mature seeds (canned) | Legumes | 1 cup (256 g) | 2.5 | 1 | 182 | |
| 93 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 2.4 | 1.1 | 149 | |
| 94 | Seeds, sunflower seed kernels (dried) | Nuts and seeds | 1 oz (28 g) | 2.4 | 8.3 | 166 | |
| 95 | Millet, cooked | Grains | 1 cup (174 g) | 2.3 | 1.3 | 207 | |
| 96 | Lima beans, immature seeds (raw) | Vegetables | 1 cup (156 g) | 2.3 | 1.5 | 176 | |
| 97 | Teff, cooked | Grains | 1 cup (252 g) | 2.3 | 0.9 | 255 | |
| 98 | Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 2.3 | 2.7 | 101 | |
| 99 | Potatoes, white (flesh and skin, raw) | Vegetables | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 2.3 | 1.1 | 147 | |
| 100 | Potatoes, flesh and skin (raw) | Vegetables | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 2.3 | 1.1 | 164 |
Niacin by food group
The best niacin sources within each group.
Fruits (50)
- Avocados, raw (all commercial varieties) · 3.5 mg per 1 avocado, NS as to Florida or California
- Mangos, raw · 2.2 mg per 1 fruit without refuse
- Blackberries, frozen (unsweetened) · 1.8 mg per 1 cup, unthawed
- Naranjilla (lulo) pulp, frozen (unsweetened) · 1.7 mg per 1 cup thawed
- Nectarines, raw · 1.6 mg per 1 medium (2-1/2" dia)
- Sugar-apples, (sweetsop) (raw) · 1.4 mg per 1 fruit (2-7/8" dia)
Vegetables (50)
- Mushrooms, portabella (exposed to ultraviolet light, grilled) · 7.6 mg per 1 cup sliced
- Mushrooms, white (cooked, boiled, drained, without salt) · 7 mg per 1 cup pieces
- Mushrooms, oyster (raw) · 4.9 mg per 1 cup sliced
- Peas, mature seeds (sprouted, raw) · 3.7 mg per 1 cup
- Mushrooms, brown (italian, or crimini, raw) · 3.6 mg per 1 cup whole
- Potatoes, microwaved (cooked in skin, flesh and skin, without salt) · 3.5 mg per 1 potato (2-3/4" dia by 4-3/4" long)
Legumes (36)
- Peanut spread, reduced sugar · 5.1 mg per 2 tbsp
- Peanuts, spanish (raw) · 4.5 mg per 1 oz
- Peanut butter, chunk style (without salt) · 4.4 mg per 2 tbsp
- Tempeh · 4.4 mg per 1 cup
- Peanut butter, reduced sodium · 4.4 mg per 2 tbsp
- Peanut Butter, smooth · 4.2 mg per 2 tbsp
Nuts and seeds (12)
- Seeds, hemp seed (hulled) · 2.6 mg per 1 oz
- Seeds, chia seeds (dried) · 2.5 mg per 1 oz
- Seeds, sunflower seed kernels (dried) · 2.4 mg per 1 oz
- Nuts, mixed nuts (oil roasted, with peanuts, without salt added) · 2.2 mg per 1 oz
- Seeds, sunflower seed butter (without salt) · 2.2 mg per 2 tbsp
- Seeds, sesame butter (tahini, from raw and stone ground kernels) · 1.8 mg per 2 tbsp
Grains (17)
- Rice, brown (long-grain, cooked) · 5.2 mg per 1 cup
- Spelt, cooked · 5 mg per 1 cup
- Wheat, KAMUT khorasan (cooked) · 4 mg per 1 cup
- Pasta, whole-wheat (cooked) · 3.7 mg per 1 cup spaghetti not packed
- Barley, pearled (cooked) · 3.2 mg per 1 cup
- Millet, cooked · 2.3 mg per 1 cup
Fish and seafood (14)
- Fish, tuna (yellowfin, fresh, cooked, dry heat) · 18.8 mg per 3 oz
- Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat) · 9.1 mg per 3 oz
- Fish, salmon (sockeye, cooked, dry heat) · 8.6 mg per 3 oz
- Fish, swordfish (cooked, dry heat) · 7.9 mg per 3 oz
- Fish, halibut (Atlantic and Pacific, cooked, dry heat) · 6.7 mg per 3 oz
- Salmon, sockeye (canned, drained solids, without skin and bones) · 6.5 mg per 3 oz
Meat and poultry (49)
- Beef, variety meats and by-products (liver, cooked, braised) · 14.9 mg per 3 oz
- Chicken, broilers or fryers (breast, meat only, cooked, roasted) · 11.7 mg per 3 oz
- Turkey, retail parts (breast, meat only, cooked, roasted) · 10 mg per 3 oz
- Turkey, whole (wing, meat only, cooked, roasted) · 10 mg per 3 oz
- Turkey, back (from whole bird, meat only, with added solution, roasted) · 10 mg per 3 oz
- Turkey, all classes (liver, cooked, simmered) · 9.4 mg per 3 oz
Dairy and eggs (17)
- Cheese, goat (hard type) · 0.7 mg per 1 oz
- Yogurt, Greek (plain, nonfat) · 0.4 mg per 1 container
- Yogurt, plain (whole milk) · 0.3 mg per 1 cup (8 fl oz)
- Cheese, blue · 0.3 mg per 1 oz
- Milk, whole (3.25% milkfat, with added vitamin D) · 0.3 mg per 1 cup
- Cheese, gjetost · 0.2 mg per 1 oz
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for niacin is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in niacin?
Among whole foods in the USDA database, Fish, tuna (yellowfin, fresh, cooked, dry heat) has the most niacin per serving: 18.8 mg per 3 oz (117% of the Daily Value). Per 100 g it contains 22.1 mg.
Which fruit has the most niacin?
Avocados, raw (all commercial varieties), with 3.5 mg per 1 avocado, NS as to Florida or California (22% of the Daily Value). See the full list of fruits high in niacin below.
Which vegetable has the most niacin?
Mushrooms, portabella (exposed to ultraviolet light, grilled), with 7.6 mg per 1 cup sliced (47% of the Daily Value). See the full list of vegetables high in niacin below.
How much niacin do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 16 mg of niacin for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in niacin?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 79 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in Vitamin C
- Foods high in Vitamin D
- Foods high in Vitamin B12
- Foods high in Vitamin A
- Foods high in Vitamin E
- Foods high in Vitamin K
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.