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 251–300 of 2,680 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.56 mg | 47% |
| 252 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 0.56 mg | 47% |
| 253 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 0.56 mg | 47% |
| 254 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 0.56 mg | 47% |
| 255 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 0.56 mg | 46% |
| 256 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.55 mg | 46% |
| 257 | Snacks, Clif bar, all flavours | Snacks | 0.55 mg | 46% |
| 258 | Indian, bread, chapati or roti, plain | Baked Products | 0.55 mg | 46% |
| 259 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.54 mg | 45% |
| 260 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 0.54 mg | 45% |
| 261 | Phyllo dough | Baked Products | 0.54 mg | 45% |
| 262 | English muffin, plain (also sourdough), toasted | Baked Products | 0.54 mg | 45% |
| 263 | Beans, french, mature seeds, raw | Legumes and Legume Products | 0.54 mg | 45% |
| 264 | Carrot, dehydrated | Vegetables and Vegetable Products | 0.53 mg | 45% |
| 265 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.53 mg | 44% |
| 266 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.53 mg | 44% |
| 267 | Beans, kidney, light red, raw | Legumes and Legume Products | 0.53 mg | 44% |
| 268 | Tomato, sun-dried | Vegetables and Vegetable Products | 0.53 mg | 44% |
| 269 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.53 mg | 44% |
| 270 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.53 mg | 44% |
| 271 | Roll, french | Baked Products | 0.52 mg | 44% |
| 272 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 0.52 mg | 44% |
| 273 | Snacks, bagel chips | Snacks | 0.52 mg | 44% |
| 274 | Cracker, multigrain | Baked Products | 0.52 mg | 43% |
| 275 | Beans, kidney, all types, raw | Legumes and Legume Products | 0.52 mg | 43% |
| 276 | Lentils, flour | Legumes and Legume Products | 0.52 mg | 43% |
| 277 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 0.52 mg | 43% |
| 278 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.52 mg | 43% |
| 279 | Spices, rosemary, dried | Spices and Herbs | 0.51 mg | 43% |
| 280 | Spices, thyme, dried | Spices and Herbs | 0.51 mg | 43% |
| 281 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 0.51 mg | 43% |
| 282 | Lentils, pink, raw | Legumes and Legume Products | 0.51 mg | 43% |
| 283 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 0.51 mg | 43% |
| 284 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 0.51 mg | 43% |
| 285 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.51 mg | 42% |
| 286 | Beans, lima, dry, large, raw | Legumes and Legume Products | 0.51 mg | 42% |
| 287 | Croutons, seasoned | Baked Products | 0.51 mg | 42% |
| 288 | Cracker, wheat, low sodium | Baked Products | 0.51 mg | 42% |
| 289 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 0.50 mg | 42% |
| 290 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 0.50 mg | 42% |
| 291 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 0.50 mg | 42% |
| 292 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 0.50 mg | 42% |
| 293 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 0.49 mg | 41% |
| 294 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 0.49 mg | 41% |
| 295 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 0.49 mg | 41% |
| 296 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 0.49 mg | 41% |
| 297 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 0.49 mg | 41% |
| 298 | Chickpea flour (besan) | Legumes and Legume Products | 0.49 mg | 40% |
| 299 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 0.48 mg | 40% |
| 300 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.48 mg | 40% |
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