Vegetarian 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 451–500 of 7,592 foods

#	Food	Category	Per 100 g	% DV	Source
451	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	0.75 mg	62%	USDA_SR
452	Seeds, cottonseed kernels, roasted	Nuts and Seeds	0.75 mg	62%	CNF
453	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	0.75 mg	62%	USDA_SR
454	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	0.75 mg	62%	USDA_SR
455	Beans, cranberry (roman), raw	Legumes and Legume Products	0.75 mg	62%	CNF
456	Beans, small white, mature seeds, raw	Legumes and Legume Products	0.74 mg	62%	USDA_SR
457	Beans, small white, raw	Legumes and Legume Products	0.74 mg	62%	CNF
458	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	0.74 mg	62%	USDA_SR
459	Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry	Breakfast Cereals	0.74 mg	62%	USDA_SR
460	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Breakfast Cereals	0.74 mg	62%	USDA_SR
461	Wheat flour, white (industrial), 15% protein, bleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
462	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
463	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
464	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
465	Wheat flour, white (industrial), 11.5% protein, unbleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
466	Wheat flour, white (industrial), 11.5% protein, bleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
467	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	0.74 mg	61%	USDA_SR
468	Cereal, ready to eat, granola, homemade	Breakfast cereals	0.74 mg	61%	CNF
469	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	0.73 mg	61%	USDA_SR
470	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	0.73 mg	61%	USDA_SR
471	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Breakfast Cereals	0.73 mg	61%	USDA_SR
472	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	0.73 mg	61%	USDA_SR
473	Babyfood, cereal, oat, with milk powder and fruit, prepared with water	Babyfoods	0.73 mg	61%	CNF
474	Peas, split, raw	Legumes and Legume Products	0.73 mg	60%	CNF
475	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	0.72 mg	60%	USDA_SR
476	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Breakfast Cereals	0.72 mg	60%	USDA_SR
477	Peas, green, split, mature seeds, raw	Legumes and Legume Products	0.72 mg	60%	USDA_SR
478	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	0.72 mg	60%	USDA_SR
479	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	0.71 mg	60%	USDA_SR
480	Beverages, ABBOTT, EAS whey protein powder	Beverages	0.71 mg	60%	USDA_SR
481	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	0.71 mg	60%	CNF
482	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	0.71 mg	59%	USDA_SR
483	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	0.71 mg	59%	USDA_SR
484	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	Cereal Grains and Pasta	0.71 mg	59%	USDA_SR
485	Beans, pinto, raw	Legumes and Legume Products	0.71 mg	59%	CNF
486	Bread, french or vienna (includes sourdough)	Baked Products	0.71 mg	59%	USDA_SR
487	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	0.71 mg	59%	USDA_SR
488	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	0.71 mg	59%	USDA_SR
489	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	0.71 mg	59%	CNF
490	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	0.71 mg	59%	CNF
491	Bread, French or Vienna (also sourdough)	Baked Products	0.71 mg	59%	CNF
492	Pasta, fresh-refrigerated, plain, as purchased	Cereal Grains and Pasta	0.70 mg	59%	USDA_SR
493	Pasta, fresh-refrigerated, plain, as purchased	Cereals, Grains and Pasta	0.70 mg	59%	CNF
494	Babyfood, cereal, barley, with milk powder, prepared with water	Babyfoods	0.70 mg	59%	CNF
495	Meat extender	Legumes and Legume Products	0.70 mg	58%	USDA_SR
496	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	0.70 mg	58%	USDA_SR
497	Peanut flour, defatted	Legumes and Legume Products	0.70 mg	58%	USDA_SR
498	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Breakfast Cereals	0.70 mg	58%	USDA_SR
499	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	0.70 mg	58%	USDA_SR
500	Pancakes plain, frozen, ready-to-heat (includes buttermilk)	Baked Products	0.70 mg	58%	USDA_SR

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Vegetarian foods high in Thiamin (B1)

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