Vegan foods high in Thiamin (B1)

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 2951–3000 of 6,145 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2952	Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2953	Parsnips, raw	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2954	Watercress, raw	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2955	Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2956	Pineapple, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	8%	USDA_SR
2957	Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2958	Plantains, yellow, baked	Fruits and Fruit Juices	0.09 mg	8%	USDA_SR
2959	Orange juice, raw (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.09 mg	8%	USDA_SR
2960	Pasta, dry, unenriched	Cereal Grains and Pasta	0.09 mg	8%	USDA_SR
2961	Corn, sweet, white, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2962	Corn, sweet, white, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2963	Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2964	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2965	Rutabagas, raw	Vegetables and Vegetable Products	0.09 mg	8%	USDA_SR
2966	Sourdock, young leaves (Alaska Native)	American Indian/Alaska Native Foods	0.09 mg	8%	USDA_SR
2967	Raspberries, puree, seedless	Fruits and Fruit Juices	0.09 mg	8%	USDA_SR
2968	Yam, boiled, drained or baked, salt added	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2969	Spinach, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2970	Potato, french-fried, frozen, shoestring, unprepared	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2971	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2972	Jute, potherb, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2973	Cowpeas, young pods with seeds, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2974	Corn, sweet, white, on or off the cob, boiled, drained	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2975	Corn, sweet, white, on or off the cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2976	Sourdock (sorrel), native, young leaves	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2977	Sauce, tomato chili sauce, bottled, salted	Soups, Sauces and Gravies	0.09 mg	8%	CNF
2978	Pasta, macaroni (elbow), unenriched, dry	Cereals, Grains and Pasta	0.09 mg	8%	CNF
2979	Pasta, spaghetti, unenriched, dry	Cereals, Grains and Pasta	0.09 mg	8%	CNF
2980	Peanuts, Valencia, oil-roasted	Legumes and Legume Products	0.09 mg	8%	CNF
2981	Peanuts, Valencia, oil-roasted, salted	Legumes and Legume Products	0.09 mg	8%	CNF
2982	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2983	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2984	Parsnip, raw	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2985	Pepper, hot chili, red or green, raw	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2986	Watercress, raw	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2987	Potato, mashed, dehydrated, granules with milk, water and margarine added	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2988	Cowpeas, young pods with seeds, boiled, drained	Vegetables and Vegetable Products	0.09 mg	8%	CNF
2989	Pineapple, canned heavy syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	8%	CNF
2990	Orange juice, raw	Fruits and fruit juices	0.09 mg	8%	CNF
2991	Hummus, home prepared	Legumes and Legume Products	0.09 mg	7%	USDA_SR
2992	Candies, M&M MARS 3 MUSKETEERS Truffle Crisp	Sweets	0.09 mg	7%	USDA_SR
2993	Potatoes, mashed, home-prepared, whole milk added	Vegetables and Vegetable Products	0.09 mg	7%	USDA_SR
2994	Pineapple, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	7%	USDA_SR
2995	Okra, frozen, unprepared	Vegetables and Vegetable Products	0.09 mg	7%	USDA_SR
2996	Raspberries, frozen, red, unsweetened	Fruits and Fruit Juices	0.09 mg	7%	USDA_SR
2997	CRACKER BARREL, grilled sirloin steak	Restaurant Foods	0.09 mg	7%	USDA_SR
2998	Hummus, homemade	Legumes and Legume Products	0.09 mg	7%	CNF
2999	Potato, mashed, homemade, prepared with whole milk	Vegetables and Vegetable Products	0.09 mg	7%	CNF
3000	Okra (gumbo), frozen, unprepared	Vegetables and Vegetable Products	0.09 mg	7%	CNF

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Vegan foods high in Thiamin (B1)

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