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 186 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Flour, amaranth | Cereal Grains and Pasta | 0.06 mg | 5% |
| 102 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.06 mg | 5% |
| 103 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.06 mg | 5% |
| 104 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 0.06 mg | 5% |
| 105 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 106 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.06 mg | 5% |
| 107 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.06 mg | 5% |
| 108 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.06 mg | 5% |
| 109 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.06 mg | 5% |
| 110 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.06 mg | 5% |
| 111 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.06 mg | 5% |
| 112 | Tomato, roma | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 113 | Tomato, roma | Vegetables and Vegetable Products | 0.06 mg | 5% |
| 114 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.06 mg | 5% |
| 115 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.06 mg | 5% |
| 116 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.05 mg | 5% |
| 117 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.05 mg | 5% |
| 118 | Flour, rice, glutinous | Cereal Grains and Pasta | 0.05 mg | 4% |
| 119 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.05 mg | 4% |
| 120 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 121 | Flour, cassava | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 122 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 4% |
| 123 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.05 mg | 4% |
| 124 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 125 | Buttermilk, low fat | Dairy and Egg Products | 0.05 mg | 4% |
| 126 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.05 mg | 4% |
| 127 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.04 mg | 4% |
| 128 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.04 mg | 4% |
| 129 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.04 mg | 4% |
| 130 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.04 mg | 4% |
| 131 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.04 mg | 4% |
| 132 | Cream, sour, full fat | Dairy and Egg Products | 0.04 mg | 4% |
| 133 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 134 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.04 mg | 3% |
| 135 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.04 mg | 3% |
| 136 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.04 mg | 3% |
| 137 | Oat milk, unsweetened, plain, refrigerated | Beverages | 0.04 mg | 3% |
| 138 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 139 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 140 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.04 mg | 3% |
| 141 | Cream cheese, full fat, block | Dairy and Egg Products | 0.04 mg | 3% |
| 142 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.04 mg | 3% |
| 143 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.04 mg | 3% |
| 144 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.04 mg | 3% |
| 145 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.04 mg | 3% |
| 146 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 0.03 mg | 3% |
| 147 | Nectarines, raw | Fruits and Fruit Juices | 0.03 mg | 3% |
| 148 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 3% |
| 149 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.03 mg | 3% |
| 150 | Cream, heavy | Dairy and Egg Products | 0.03 mg | 3% |
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