Vegan foods high in Thiamin (B1) (USDA SR Legacy)

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 3,311 foods

#	Food	Category	Per 100 g	% DV
101	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Breakfast Cereals	1.22 mg	102%
102	Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)	Nut and Seed Products	1.22 mg	102%
103	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	1.21 mg	101%
104	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	Nut and Seed Products	1.21 mg	100%
105	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	Nut and Seed Products	1.21 mg	100%
106	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	1.20 mg	100%
107	Babyfood, cereal, rice, dry fortified	Baby Foods	1.20 mg	100%
108	Nuts, macadamia nuts, raw	Nut and Seed Products	1.20 mg	100%
109	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	1.19 mg	99%
110	Oat bran, raw	Cereal Grains and Pasta	1.17 mg	98%
111	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	1.17 mg	97%
112	Babyfood, cereal, mixed, dry fortified	Baby Foods	1.17 mg	97%
113	Seeds, safflower seed kernels, dried	Nut and Seed Products	1.16 mg	97%
114	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	1.16 mg	97%
115	Seeds, safflower seed meal, partially defatted	Nut and Seed Products	1.15 mg	96%
116	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	1.15 mg	96%
117	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	1.13 mg	94%
118	Noodles, egg, dry, enriched	Cereal Grains and Pasta	1.13 mg	94%
119	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	1.13 mg	94%
120	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	1.13 mg	94%
121	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	1.13 mg	94%
122	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	1.10 mg	92%
123	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	1.10 mg	92%
124	Vegetarian fillets	Legumes and Legume Products	1.10 mg	92%
125	Noodles, egg, spinach, enriched, dry	Cereal Grains and Pasta	1.09 mg	91%
126	Soy flour, low-fat	Legumes and Legume Products	1.09 mg	91%
127	Snacks, potato chips, fat free, salted	Snacks	1.08 mg	90%
128	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	1.07 mg	89%
129	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	1.07 mg	89%
130	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	1.06 mg	89%
131	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	1.05 mg	88%
132	Parsley, freeze-dried	Vegetables and Vegetable Products	1.04 mg	87%
133	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	1.03 mg	86%
134	Winged beans, mature seeds, raw	Legumes and Legume Products	1.03 mg	86%
135	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	1.02 mg	85%
136	Margarine-like, vegetable oil spread, fat-free, tub	Fats and Oils	1.01 mg	84%
137	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	1.00 mg	83%
138	Breakfast bar, corn flake crust with fruit	Snacks	1.00 mg	83%
139	Potatoes, mashed, dehydrated, flakes without milk, dry form	Vegetables and Vegetable Products	0.99 mg	82%
140	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	0.98 mg	82%
141	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry	Breakfast Cereals	0.97 mg	81%
142	Bread, crumbs, dry, grated, plain	Baked Products	0.97 mg	81%
143	Bread, crumbs, dry, grated, seasoned	Baked Products	0.96 mg	80%
144	Meatballs, meatless	Legumes and Legume Products	0.94 mg	78%
145	Babyfood, cereal, brown rice, dry, instant	Baby Foods	0.93 mg	78%
146	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	0.93 mg	77%
147	Babyfood, fortified cereal bar, fruit filling	Baby Foods	0.92 mg	77%
148	Nuts, pilinuts, dried	Nut and Seed Products	0.91 mg	76%
149	Tomato powder	Vegetables and Vegetable Products	0.91 mg	76%
150	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	0.90 mg	75%

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Vegan foods high in Thiamin (B1) (USDA SR Legacy)

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