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 301–350 of 2,680 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 0.48 mg | 40% |
| 302 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 0.48 mg | 40% |
| 303 | Roll (kaiser), hard | Baked Products | 0.48 mg | 40% |
| 304 | Bread, rye | Baked Products | 0.48 mg | 40% |
| 305 | English muffin, plain (also sourdough) | Baked Products | 0.48 mg | 40% |
| 306 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 0.48 mg | 40% |
| 307 | Nuts, filberts or hazelnuts, dried, blanched | Nuts and Seeds | 0.47 mg | 40% |
| 308 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 0.47 mg | 39% |
| 309 | Nuts, pecans, oil roasted | Nuts and Seeds | 0.47 mg | 39% |
| 310 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.47 mg | 39% |
| 311 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.47 mg | 39% |
| 312 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.47 mg | 39% |
| 313 | Beans, white, flour | Legumes and Legume Products | 0.47 mg | 39% |
| 314 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.47 mg | 39% |
| 315 | Snacks, trail mix, regular | Snacks | 0.46 mg | 38% |
| 316 | Snacks, trail mix, regular, unsalted | Snacks | 0.46 mg | 38% |
| 317 | Bread, garlic | Baked Products | 0.46 mg | 38% |
| 318 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.46 mg | 38% |
| 319 | Candied foods, pineapple | Sweets | 0.46 mg | 38% |
| 320 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 0.46 mg | 38% |
| 321 | Bread, white, commercial, reduced sodium | Baked Products | 0.46 mg | 38% |
| 322 | Bread, white, commercial | Baked Products | 0.46 mg | 38% |
| 323 | Spices, onion powder | Spices and Herbs | 0.46 mg | 38% |
| 324 | Peanut flour, low-fat | Legumes and Legume Products | 0.46 mg | 38% |
| 325 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.46 mg | 38% |
| 326 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.46 mg | 38% |
| 327 | Beans, adzuki, raw | Legumes and Legume Products | 0.46 mg | 38% |
| 328 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 0.45 mg | 38% |
| 329 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 0.45 mg | 38% |
| 330 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 0.45 mg | 38% |
| 331 | Snacks, trail mix, tropical | Snacks | 0.45 mg | 38% |
| 332 | Nuts, pecans, dry roasted | Nuts and Seeds | 0.45 mg | 38% |
| 333 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 0.45 mg | 38% |
| 334 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 0.45 mg | 38% |
| 335 | Roll, dinner, oat bran | Baked Products | 0.45 mg | 37% |
| 336 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.45 mg | 37% |
| 337 | Candies, sesame crunch (crisp) | Sweets | 0.44 mg | 37% |
| 338 | Grains, rice flour, brown | Cereals, Grains and Pasta | 0.44 mg | 37% |
| 339 | Wiener (frankfurter), meatless | Legumes and Legume Products | 0.44 mg | 37% |
| 340 | Fast food, biscuit | Fast Foods | 0.44 mg | 37% |
| 341 | Bread, 60% whole wheat, commercial | Baked Products | 0.44 mg | 37% |
| 342 | Bread, Italian | Baked Products | 0.44 mg | 37% |
| 343 | Celery flakes, dried | Vegetables and Vegetable Products | 0.44 mg | 37% |
| 344 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 0.44 mg | 37% |
| 345 | Peanut butter, natural | Legumes and Legume Products | 0.44 mg | 36% |
| 346 | Beans, white, raw | Legumes and Legume Products | 0.44 mg | 36% |
| 347 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.43 mg | 36% |
| 348 | Spices, garlic powder | Spices and Herbs | 0.43 mg | 36% |
| 349 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 0.43 mg | 36% |
| 350 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.43 mg | 36% |
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