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 1301–1350 of 6,145 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.30 mg | 25% | USDA_SR |
| 1302 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.30 mg | 25% | USDA_SR |
| 1303 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 0.30 mg | 25% | USDA_SR |
| 1304 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 0.30 mg | 25% | CNF |
| 1305 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.30 mg | 25% | CNF |
| 1306 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.29 mg | 25% | USDA_FF |
| 1307 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.29 mg | 25% | USDA_SR |
| 1308 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.29 mg | 25% | USDA_SR |
| 1309 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 0.29 mg | 25% | USDA_SR |
| 1310 | Snacks, granola bars, soft, uncoated, plain | Snacks | 0.29 mg | 25% | USDA_SR |
| 1311 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 0.29 mg | 25% | CNF |
| 1312 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 0.29 mg | 25% | CNF |
| 1313 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.29 mg | 25% | CNF |
| 1314 | Bread, raisin, enriched, toasted | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1315 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.29 mg | 24% | CNF |
| 1316 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1317 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 0.29 mg | 24% | USDA_SR |
| 1318 | Cookie, shortbread, pecan, commercial | Baked Products | 0.29 mg | 24% | CNF |
| 1319 | Bread, white with raisins, commercial | Baked Products | 0.29 mg | 24% | CNF |
| 1320 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1321 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.29 mg | 24% | CNF |
| 1322 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.29 mg | 24% | CNF |
| 1323 | Cookie, chocolate, with icing or coating | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1324 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 0.29 mg | 24% | USDA_SR |
| 1325 | Fast foods, burrito, with beans | Fast Foods | 0.29 mg | 24% | USDA_SR |
| 1326 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1327 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.29 mg | 24% | USDA_SR |
| 1328 | Cookie, chocolate, with icing or coating | Baked Products | 0.29 mg | 24% | CNF |
| 1329 | Bread, Irish soda, homemade | Baked Products | 0.29 mg | 24% | CNF |
| 1330 | Fast foods, mexican, burrito with beans | Fast Foods | 0.29 mg | 24% | CNF |
| 1331 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.29 mg | 24% | CNF |
| 1332 | Cookies, vanilla wafers, higher fat | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1333 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 0.29 mg | 24% | USDA_SR |
| 1334 | Spices, marjoram, dried | Spices and Herbs | 0.29 mg | 24% | USDA_SR |
| 1335 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 0.29 mg | 24% | USDA_SR |
| 1336 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.29 mg | 24% | USDA_SR |
| 1337 | Spices, marjoram, dried | Spices and Herbs | 0.29 mg | 24% | CNF |
| 1338 | Beverages, Protein powder soy based | Beverages | 0.29 mg | 24% | USDA_SR |
| 1339 | Spearmint, dried | Spices and Herbs | 0.29 mg | 24% | USDA_SR |
| 1340 | Plant-based beverage, protein powder, soy based, powder | Beverages | 0.29 mg | 24% | CNF |
| 1341 | Spices, spearmint, dried | Spices and Herbs | 0.29 mg | 24% | CNF |
| 1342 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.29 mg | 24% | USDA_SR |
| 1343 | Rye flour, medium | Cereal Grains and Pasta | 0.29 mg | 24% | USDA_SR |
| 1344 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.29 mg | 24% | CNF |
| 1345 | Grains, rye flour, medium | Cereals, Grains and Pasta | 0.29 mg | 24% | CNF |
| 1346 | Bread, sprouted wheat, commercial, toasted | Baked Products | 0.29 mg | 24% | CNF |
| 1347 | Tart, breakfast, low fat | Baked Products | 0.28 mg | 24% | USDA_SR |
| 1348 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 0.28 mg | 24% | USDA_SR |
| 1349 | Breakfast tart, low fat | Baked Products | 0.28 mg | 24% | CNF |
| 1350 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 0.28 mg | 24% | CNF |
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