Vegan foods high in Thiamin (B1)

The 1.2 mg Daily Value for thiamin is a target, not a ceiling. Your body cannot store this B vitamin, so you need a steady supply from food each day to fuel the chemical reactions that turn carbohydrates, protein and fat into usable energy. The table below shows which foods deliver the most per 100 g.

Thiamin concentrates in seeds, nuts, pork and whole grains; milling removes it from white flour and white rice unless they are fortified. One caveat: a food ranked high here might still contribute little thiamin to your diet if you eat it in small quantities. Check the serving size alongside the ranking.

FDA daily value: 1.2 mg

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Showing 51–100 of 6,145 foods

#	Food	Category	Per 100 g	% DV	Source
51	Seeds, sesame flour, low fat	Nuts and Seeds	2.52 mg	210%	CNF
52	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	2.51 mg	209%	CNF
53	Cereal, ready to eat, Corn Pops, Kellogg's	Breakfast cereals	2.51 mg	209%	CNF
54	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.50 mg	209%	CNF
55	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	2.50 mg	208%	CNF
56	Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's	Breakfast cereals	2.49 mg	207%	CNF
57	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	2.46 mg	205%	CNF
58	Babyfood, cereal, oat, dry	Babyfoods	2.45 mg	204%	CNF
59	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	2.43 mg	203%	CNF
60	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Breakfast Cereals	2.42 mg	202%	USDA_SR
61	Babyfood, cereal, mixed grain, dry	Babyfoods	2.38 mg	199%	CNF
62	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	2.38 mg	198%	CNF
63	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.38 mg	198%	USDA_SR
64	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.38 mg	198%	CNF
65	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	2.38 mg	198%	USDA_SR
66	Sausage, meatless	Legumes and Legume Products	2.34 mg	195%	USDA_SR
67	Meatless, sausage	Legumes and Legume Products	2.34 mg	195%	CNF
68	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	2.22 mg	185%	USDA_SR
69	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.22 mg	185%	CNF
70	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	2.22 mg	185%	CNF
71	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	2.15 mg	180%	CNF
72	Beverages, nutritional shake mix, high protein, powder	Beverages	2.14 mg	179%	USDA_SR
73	Beverages, high protein powder	Beverages	2.14 mg	179%	CNF
74	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	2.14 mg	179%	CNF
75	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	2.14 mg	178%	CNF
76	Cereal, ready to eat, Just Right, Kellogg's	Breakfast cereals	2.11 mg	176%	CNF
77	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	2.10 mg	175%	USDA_SR
78	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	2.10 mg	175%	CNF
79	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	2.09 mg	174%	USDA_SR
80	Seeds, cottonseed flour, low fat	Nuts and Seeds	2.09 mg	174%	CNF
81	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.08 mg	174%	CNF
82	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	2.08 mg	173%	CNF
83	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	2.08 mg	173%	CNF
84	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.06 mg	172%	CNF
85	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.06 mg	171%	CNF
86	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	2.05 mg	171%	USDA_SR
87	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.03 mg	169%	CNF
88	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.02 mg	168%	CNF
89	Cereal, ready-to-eat, Krave, Kellogg's	Breakfast cereals	2.02 mg	168%	CNF
90	Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
91	Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice	Breakfast cereals	2.00 mg	167%	CNF
92	Cereal, ready to eat, Corn Dunks, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
93	Cereal, ready to eat, Raisin Bran, Post	Breakfast cereals	2.00 mg	167%	CNF
94	Cereal, ready to eat, Toasted Oat O's, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
95	Cereal, ready to eat, Toasted O's, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
96	Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
97	Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
98	Cereal, ready to eat, Corn Flakes, President's Choice	Breakfast cereals	2.00 mg	167%	CNF
99	Cereal, ready to eat, 100% Bran, Post	Breakfast cereals	2.00 mg	167%	CNF
100	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.00 mg	167%	CNF

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Vegan foods high in Thiamin (B1)

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