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 1–50 of 154 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 1.05 mg | 88% |
| 2 | Sesame butter, creamy | Nut and Seed Products | 0.99 mg | 83% |
| 3 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 0.95 mg | 79% |
| 4 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.94 mg | 78% |
| 5 | Flour, semolina, fine | Cereal Grains and Pasta | 0.69 mg | 58% |
| 6 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.66 mg | 55% |
| 7 | Nuts, pine nuts, raw | Nut and Seed Products | 0.63 mg | 52% |
| 8 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 0.56 mg | 46% |
| 9 | Nuts, pecans, halves, raw | Nut and Seed Products | 0.55 mg | 46% |
| 10 | Flour, soy, defatted | Legumes and Legume Products | 0.54 mg | 45% |
| 11 | Buckwheat, whole grain | Cereal Grains and Pasta | 0.54 mg | 45% |
| 12 | Flaxseed, ground | Nut and Seed Products | 0.54 mg | 45% |
| 13 | Bread, white, commercially prepared | Baked Products | 0.51 mg | 42% |
| 14 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 0.50 mg | 42% |
| 15 | Chia seeds, dry, raw | Cereal Grains and Pasta | 0.50 mg | 42% |
| 16 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 0.49 mg | 41% |
| 17 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 0.48 mg | 40% |
| 18 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 0.47 mg | 39% |
| 19 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 0.45 mg | 38% |
| 20 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 0.42 mg | 35% |
| 21 | Millet, whole grain | Cereal Grains and Pasta | 0.41 mg | 34% |
| 22 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 0.41 mg | 34% |
| 23 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 0.41 mg | 34% |
| 24 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 0.39 mg | 33% |
| 25 | Bread, whole-wheat, commercially prepared | Baked Products | 0.39 mg | 33% |
| 26 | Flour, oat, whole grain | Cereal Grains and Pasta | 0.39 mg | 32% |
| 27 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 0.38 mg | 31% |
| 28 | Flour, soy, full-fat | Legumes and Legume Products | 0.36 mg | 30% |
| 29 | Flour, quinoa | Cereal Grains and Pasta | 0.34 mg | 29% |
| 30 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 0.34 mg | 28% |
| 31 | Wild rice, dry, raw | Cereal Grains and Pasta | 0.34 mg | 28% |
| 32 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 0.33 mg | 28% |
| 33 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 0.33 mg | 27% |
| 34 | Flour, rice, brown | Cereal Grains and Pasta | 0.32 mg | 27% |
| 35 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 0.32 mg | 27% |
| 36 | Flour, spelt, whole grain | Cereal Grains and Pasta | 0.30 mg | 25% |
| 37 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 0.30 mg | 25% |
| 38 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.29 mg | 25% |
| 39 | Flour, sorghum | Cereal Grains and Pasta | 0.27 mg | 23% |
| 40 | Flour, buckwheat | Cereal Grains and Pasta | 0.24 mg | 20% |
| 41 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 0.23 mg | 19% |
| 42 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 0.23 mg | 19% |
| 43 | Bulgur, dry, raw | Cereal Grains and Pasta | 0.23 mg | 19% |
| 44 | Flour, barley | Cereal Grains and Pasta | 0.23 mg | 19% |
| 45 | Flour, rye | Cereal Grains and Pasta | 0.22 mg | 18% |
| 46 | Flour, potato | Vegetables and Vegetable Products | 0.20 mg | 17% |
| 47 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.20 mg | 16% |
| 48 | Mustard, prepared, yellow | Spices and Herbs | 0.19 mg | 16% |
| 49 | Nuts, almonds, whole, raw | Nut and Seed Products | 0.16 mg | 13% |
| 50 | Hummus, commercial | Legumes and Legume Products | 0.15 mg | 12% |
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