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 3,311 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Yeast extract spread | Vegetables and Vegetable Products | 23.38 mg | 1948% |
| 2 | Leavening agents, yeast, baker's, active dry | Baked Products | 10.99 mg | 916% |
| 3 | Formulated bar, POWER BAR, chocolate | Snacks | 8.06 mg | 672% |
| 4 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 4.71 mg | 393% |
| 5 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 4.48 mg | 374% |
| 6 | Bacon, meatless | Legumes and Legume Products | 4.40 mg | 367% |
| 7 | Luncheon slices, meatless | Legumes and Legume Products | 4.00 mg | 333% |
| 8 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 3.97 mg | 331% |
| 9 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 3.79 mg | 316% |
| 10 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 3.78 mg | 315% |
| 11 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 3.19 mg | 266% |
| 12 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 2.95 mg | 246% |
| 13 | Rice bran, crude | Cereal Grains and Pasta | 2.75 mg | 229% |
| 14 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 2.73 mg | 227% |
| 15 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 2.73 mg | 227% |
| 16 | Seeds, sesame flour, high-fat | Nut and Seed Products | 2.68 mg | 224% |
| 17 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 2.65 mg | 221% |
| 18 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 2.64 mg | 220% |
| 19 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 2.60 mg | 217% |
| 20 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 2.60 mg | 217% |
| 21 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 2.57 mg | 214% |
| 22 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 2.53 mg | 211% |
| 23 | Seeds, sesame flour, low-fat | Nut and Seed Products | 2.52 mg | 210% |
| 24 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 2.42 mg | 202% |
| 25 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 2.38 mg | 198% |
| 26 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 2.38 mg | 198% |
| 27 | Sausage, meatless | Legumes and Legume Products | 2.34 mg | 195% |
| 28 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 2.22 mg | 185% |
| 29 | Beverages, nutritional shake mix, high protein, powder | Beverages | 2.14 mg | 179% |
| 30 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 2.10 mg | 175% |
| 31 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 2.09 mg | 174% |
| 32 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 2.05 mg | 171% |
| 33 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 1.97 mg | 164% |
| 34 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 1.95 mg | 162% |
| 35 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 1.93 mg | 161% |
| 36 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 1.93 mg | 161% |
| 37 | Wheat germ, crude | Cereal Grains and Pasta | 1.88 mg | 157% |
| 38 | Leavening agents, yeast, baker's, compressed | Baked Products | 1.88 mg | 157% |
| 39 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 1.88 mg | 156% |
| 40 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 1.81 mg | 151% |
| 41 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal | Breakfast Cereals | 1.80 mg | 150% |
| 42 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 1.74 mg | 145% |
| 43 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 1.67 mg | 139% |
| 44 | Seeds, flaxseed | Nut and Seed Products | 1.64 mg | 137% |
| 45 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 1.64 mg | 136% |
| 46 | Snack, BALANCE, original bar | Snacks | 1.63 mg | 136% |
| 47 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 1.61 mg | 135% |
| 48 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 1.60 mg | 133% |
| 49 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 1.60 mg | 133% |
| 50 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 1.60 mg | 133% |
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