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 154 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.06 mg | 5% |
| 102 | Tomato, roma | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 103 | Tomato, roma | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 104 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.05 mg | 5% |
| 105 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.05 mg | 5% |
| 106 | Flour, rice, glutinous | Cereal Grains and Pasta | 0.05 mg | 4% |
| 107 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 108 | Flour, cassava | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 109 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 4% |
| 110 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 4% |
| 111 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 112 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 113 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.04 mg | 4% |
| 114 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.04 mg | 4% |
| 115 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.04 mg | 4% |
| 116 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 117 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.04 mg | 3% |
| 118 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.04 mg | 3% |
| 119 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.04 mg | 3% |
| 120 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 121 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 122 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 123 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.04 mg | 3% |
| 124 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.04 mg | 3% |
| 125 | Nectarines, raw | Fruits and Fruit Juices | 0.03 mg | 3% |
| 126 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 3% |
| 127 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.03 mg | 3% |
| 128 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.03 mg | 2% |
| 129 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.03 mg | 2% |
| 130 | Strawberries, raw | Fruits and Fruit Juices | 0.03 mg | 2% |
| 131 | Strawberries, raw | Fruits and Fruit Juices | 0.03 mg | 2% |
| 132 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.02 mg | 2% |
| 133 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 2% |
| 134 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.02 mg | 1% |
| 135 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 1% |
| 136 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.01 mg | 1% |
| 137 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.01 mg | 1% |
| 138 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.01 mg | 1% |
| 139 | Mushroom, enoki | Vegetables and Vegetable Products | 0.01 mg | 1% |
| 140 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 141 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 142 | Mushroom, maitake | Vegetables and Vegetable Products | 0.01 mg | 1% |
| 143 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 144 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 145 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 146 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 147 | Mushroom, beech | Vegetables and Vegetable Products | 0.01 mg | 1% |
| 148 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.01 mg | 1% |
| 149 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 1% |
| 150 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.01 mg | 0% |
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