Vegan foods high in Thiamin (B1) (Canadian (CNF))

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 101–150 of 2,680 foods

#	Food	Category	Per 100 g	% DV
101	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	1.28 mg	107%
102	Tea, hibiscus	Beverages	1.28 mg	107%
103	Meatless, chicken, breaded, fried	Legumes and Legume Products	1.28 mg	106%
104	Spices, coriander leaf (cilantro), dried	Spices and Herbs	1.25 mg	104%
105	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	1.24 mg	104%
106	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	1.22 mg	102%
107	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	1.21 mg	100%
108	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	1.20 mg	100%
109	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	1.20 mg	100%
110	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	1.20 mg	100%
111	Nuts, macadamia (bushnuts, queensland), raw	Nuts and Seeds	1.20 mg	100%
112	Pasta, spaghetti, protein-fortified, enriched, dry	Cereals, Grains and Pasta	1.19 mg	99%
113	Grains, oat bran, dry	Cereals, Grains and Pasta	1.17 mg	98%
114	Seeds, safflower seed kernels, dried	Nuts and Seeds	1.16 mg	97%
115	Seeds, safflower seed meal, partially defatted	Nuts and Seeds	1.15 mg	96%
116	Beans, hyacinth, raw	Legumes and Legume Products	1.13 mg	94%
117	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	1.11 mg	92%
118	Meatless, fish sticks	Legumes and Legume Products	1.10 mg	92%
119	Vegetarian fillets, meatless	Legumes and Legume Products	1.10 mg	92%
120	Soy flour, low fat	Legumes and Legume Products	1.09 mg	91%
121	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
122	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
123	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
124	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
125	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
126	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
127	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%
128	Parsley, freeze-dried	Vegetables and Vegetable Products	1.04 mg	87%
129	Beans, winged (goa beans), dry, raw	Legumes and Legume Products	1.03 mg	86%
130	Margarine, stick, palm and soybean oils	Fats and Oils	1.00 mg	83%
131	Breakfast bar, corn flake crust with fruit	Baked Products	1.00 mg	83%
132	Potato, mashed, flakes without milk, dry	Vegetables and Vegetable Products	0.99 mg	82%
133	Bread crumbs, dry, grated, plain	Baked Products	0.97 mg	81%
134	Beans, black, flour	Legumes and Legume Products	0.96 mg	80%
135	Meatless, meatballs	Legumes and Legume Products	0.94 mg	78%
136	Tomato powder	Vegetables and Vegetable Products	0.91 mg	76%
137	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	0.91 mg	76%
138	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	0.90 mg	75%
139	Vegetarian meat loaf or patty, meatless	Legumes and Legume Products	0.90 mg	75%
140	Chives, freeze-dried	Vegetables and Vegetable Products	0.90 mg	75%
141	Beans, black, mature seeds, raw	Legumes and Legume Products	0.90 mg	75%
142	Meal replacement (cereal), ready to eat, Force Active, President's Choice	Breakfast cereals	0.89 mg	74%
143	Beans, yardlong, mature seeds, raw	Legumes and Legume Products	0.89 mg	74%
144	Babyfood, cereal, rice, with yogourt, with fruit, prepared with water	Babyfoods	0.88 mg	73%
145	Soybeans, dry, raw	Legumes and Legume Products	0.87 mg	73%
146	Lentils, raw	Legumes and Legume Products	0.87 mg	73%
147	Nuts, pistachio nuts, raw	Nuts and Seeds	0.87 mg	72%
148	Nuts, hickory nuts, dried	Nuts and Seeds	0.87 mg	72%
149	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	0.86 mg	72%
150	Spices, poppy seed	Spices and Herbs	0.85 mg	71%

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Vegan foods high in Thiamin (B1) (Canadian (CNF))

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