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 201–250 of 3,311 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 0.74 mg | 62% |
| 202 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 0.74 mg | 62% |
| 203 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 204 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 205 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 206 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 207 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 208 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 209 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 210 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 0.73 mg | 61% |
| 211 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 0.73 mg | 61% |
| 212 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 0.73 mg | 61% |
| 213 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 0.73 mg | 61% |
| 214 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 0.72 mg | 60% |
| 215 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 0.72 mg | 60% |
| 216 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 0.72 mg | 60% |
| 217 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 0.72 mg | 60% |
| 218 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 0.71 mg | 59% |
| 219 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 0.71 mg | 59% |
| 220 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 0.71 mg | 59% |
| 221 | Bread, french or vienna (includes sourdough) | Baked Products | 0.71 mg | 59% |
| 222 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 0.71 mg | 59% |
| 223 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 0.71 mg | 59% |
| 224 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 0.70 mg | 59% |
| 225 | Meat extender | Legumes and Legume Products | 0.70 mg | 58% |
| 226 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 0.70 mg | 58% |
| 227 | Peanut flour, defatted | Legumes and Legume Products | 0.70 mg | 58% |
| 228 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 0.70 mg | 58% |
| 229 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 0.70 mg | 58% |
| 230 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 0.70 mg | 58% |
| 231 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 0.70 mg | 58% |
| 232 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 0.70 mg | 58% |
| 233 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.70 mg | 58% |
| 234 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 0.70 mg | 58% |
| 235 | Soy flour, defatted | Legumes and Legume Products | 0.70 mg | 58% |
| 236 | Bagels, whole grain white | Baked Products | 0.70 mg | 58% |
| 237 | Cracker, meal | Baked Products | 0.70 mg | 58% |
| 238 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 0.69 mg | 58% |
| 239 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 0.69 mg | 58% |
| 240 | Oat flour, partially debranned | Cereal Grains and Pasta | 0.69 mg | 58% |
| 241 | Soy meal, defatted, raw | Legumes and Legume Products | 0.69 mg | 58% |
| 242 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 0.69 mg | 57% |
| 243 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 0.69 mg | 57% |
| 244 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 0.69 mg | 57% |
| 245 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 0.69 mg | 57% |
| 246 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 0.68 mg | 57% |
| 247 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 0.68 mg | 57% |
| 248 | Rice and Wheat cereal bar | Snacks | 0.68 mg | 57% |
| 249 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 0.68 mg | 57% |
| 250 | Bread, roll, Mexican, bollilo | Baked Products | 0.68 mg | 57% |
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