Vegetarian foods high in Thiamin (B1) (Canadian (CNF))

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 101–150 of 3,358 foods

#	Food	Category	Per 100 g	% DV
101	Leavening agent, yeast, baker's, compressed	Baked Products	1.88 mg	157%
102	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	1.87 mg	156%
103	Sauce, Stroganoff, dehydrated	Soups, Sauces and Gravies	1.83 mg	152%
104	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	1.81 mg	151%
105	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	1.80 mg	150%
106	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	1.77 mg	148%
107	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	1.67 mg	139%
108	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	1.64 mg	137%
109	Instant breakfast, powder	Beverages	1.60 mg	133%
110	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	1.59 mg	133%
111	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	1.59 mg	132%
112	Cereal, ready to eat, On Track, President's Choice	Breakfast cereals	1.54 mg	129%
113	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	1.50 mg	125%
114	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	1.50 mg	125%
115	Seeds, sunflower seed kernels, dried	Nuts and Seeds	1.48 mg	123%
116	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	1.48 mg	123%
117	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	1.46 mg	122%
118	Salad dressing, thousand island, commercial, regular	Fats and Oils	1.45 mg	120%
119	Babyfood, snack, biscuit, wheat with milk powder	Babyfoods	1.43 mg	119%
120	Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post	Breakfast cereals	1.40 mg	117%
121	Cereal, ready to eat, Cap'n Crunch, Quaker	Breakfast cereals	1.40 mg	117%
122	Babyfood, cereal, mixed grain, with milk powder, prepared with water	Babyfoods	1.38 mg	115%
123	Seeds, hemp seeds, hulled	Nuts and Seeds	1.33 mg	111%
124	Babyfood, cereal, wheat, with milk powder and fruit, prepared with water	Babyfoods	1.33 mg	111%
125	Snacks, crisped rice bar, almond	Snacks	1.32 mg	110%
126	Babyfood, cereal, wheat, with milk powder, prepared with water	Babyfoods	1.31 mg	109%
127	Soup, mushroom, dehydrated	Soups, Sauces and Gravies	1.29 mg	108%
128	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	1.28 mg	107%
129	Tea, hibiscus	Beverages	1.28 mg	107%
130	Meatless, chicken, breaded, fried	Legumes and Legume Products	1.28 mg	106%
131	Spices, coriander leaf (cilantro), dried	Spices and Herbs	1.25 mg	104%
132	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	1.24 mg	104%
133	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	1.22 mg	102%
134	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	1.21 mg	100%
135	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	1.20 mg	100%
136	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	1.20 mg	100%
137	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	1.20 mg	100%
138	Nuts, macadamia (bushnuts, queensland), raw	Nuts and Seeds	1.20 mg	100%
139	Pasta, spaghetti, protein-fortified, enriched, dry	Cereals, Grains and Pasta	1.19 mg	99%
140	Grains, oat bran, dry	Cereals, Grains and Pasta	1.17 mg	98%
141	Babyfood, cereal, rice, with milk powder and fruit, prepared with water	Babyfoods	1.17 mg	97%
142	Seeds, safflower seed kernels, dried	Nuts and Seeds	1.16 mg	97%
143	Seeds, safflower seed meal, partially defatted	Nuts and Seeds	1.15 mg	96%
144	Beans, hyacinth, raw	Legumes and Legume Products	1.13 mg	94%
145	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	1.11 mg	92%
146	Vegetarian fillets, meatless	Legumes and Legume Products	1.10 mg	92%
147	Meatless, fish sticks	Legumes and Legume Products	1.10 mg	92%
148	Soy flour, low fat	Legumes and Legume Products	1.09 mg	91%
149	Cracker, cheese, reduced fat	Baked Products	1.09 mg	91%
150	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%

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Vegetarian foods high in Thiamin (B1) (Canadian (CNF))

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