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 51–100 of 186 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.15 mg | 12% |
| 52 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.15 mg | 12% |
| 53 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.15 mg | 12% |
| 54 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 0.14 mg | 12% |
| 55 | Flour, 00 | Cereal Grains and Pasta | 0.12 mg | 10% |
| 56 | Peanut butter, creamy | Legumes and Legume Products | 0.12 mg | 10% |
| 57 | Kale, raw | Vegetables and Vegetable Products | 0.11 mg | 9% |
| 58 | Flour, almond | Nut and Seed Products | 0.11 mg | 9% |
| 59 | Almond butter, creamy | Nut and Seed Products | 0.09 mg | 8% |
| 60 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.09 mg | 8% |
| 61 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 0.09 mg | 7% |
| 62 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.09 mg | 7% |
| 63 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.09 mg | 7% |
| 64 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 65 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 0.08 mg | 7% |
| 66 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 67 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 68 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 69 | Broccoli, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 70 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.08 mg | 6% |
| 71 | Broccoli, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 72 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 0.08 mg | 6% |
| 73 | Spinach, baby | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 74 | Spinach, baby | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 75 | Spinach, mature | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 76 | Spinach, mature | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 77 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 78 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.07 mg | 6% |
| 79 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 80 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 0.07 mg | 6% |
| 81 | Mushroom, oyster | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 82 | Mushroom, oyster | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 83 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 84 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.07 mg | 6% |
| 85 | Oranges, raw, navels | Fruits and Fruit Juices | 0.07 mg | 6% |
| 86 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.07 mg | 6% |
| 87 | Mushrooms, white button | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 88 | Mushrooms, white button | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 89 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.07 mg | 5% |
| 90 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.07 mg | 5% |
| 91 | Pineapple, raw | Fruits and Fruit Juices | 0.06 mg | 5% |
| 92 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.06 mg | 5% |
| 93 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.06 mg | 5% |
| 94 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 95 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 96 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.06 mg | 5% |
| 97 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 98 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 99 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.06 mg | 5% |
| 100 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.06 mg | 5% |
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