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 151–200 of 3,358 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.06 mg | 89% |
| 152 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 1.06 mg | 89% |
| 153 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 1.06 mg | 89% |
| 154 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.06 mg | 89% |
| 155 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 1.06 mg | 89% |
| 156 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 1.06 mg | 89% |
| 157 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.04 mg | 87% |
| 158 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 1.03 mg | 86% |
| 159 | Breakfast bar, corn flake crust with fruit | Baked Products | 1.00 mg | 83% |
| 160 | Margarine, stick, palm and soybean oils | Fats and Oils | 1.00 mg | 83% |
| 161 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.99 mg | 82% |
| 162 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 0.99 mg | 82% |
| 163 | Bread crumbs, dry, grated, plain | Baked Products | 0.97 mg | 81% |
| 164 | Beans, black, flour | Legumes and Legume Products | 0.96 mg | 80% |
| 165 | Meatless, meatballs | Legumes and Legume Products | 0.94 mg | 78% |
| 166 | Tomato powder | Vegetables and Vegetable Products | 0.91 mg | 76% |
| 167 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 0.91 mg | 76% |
| 168 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 169 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 0.90 mg | 75% |
| 170 | Chives, freeze-dried | Vegetables and Vegetable Products | 0.90 mg | 75% |
| 171 | Beans, black, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 172 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 0.90 mg | 75% |
| 173 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 0.90 mg | 75% |
| 174 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 0.89 mg | 74% |
| 175 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 0.89 mg | 74% |
| 176 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.88 mg | 73% |
| 177 | Soybeans, dry, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 178 | Lentils, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 179 | Beverage, whey protein isolate, powder | Beverages | 0.87 mg | 73% |
| 180 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 0.87 mg | 73% |
| 181 | Nuts, pistachio nuts, raw | Nuts and Seeds | 0.87 mg | 72% |
| 182 | Nuts, hickory nuts, dried | Nuts and Seeds | 0.87 mg | 72% |
| 183 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.86 mg | 72% |
| 184 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.86 mg | 72% |
| 185 | Spices, poppy seed | Spices and Herbs | 0.85 mg | 71% |
| 186 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 0.85 mg | 71% |
| 187 | Instant breakfast, powder, chocolate | Beverages | 0.85 mg | 71% |
| 188 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 189 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 190 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 0.82 mg | 69% |
| 191 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.82 mg | 68% |
| 192 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 0.82 mg | 68% |
| 193 | Spices, mustard seed, yellow | Spices and Herbs | 0.81 mg | 67% |
| 194 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 0.80 mg | 67% |
| 195 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.80 mg | 67% |
| 196 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.80 mg | 67% |
| 197 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.79 mg | 66% |
| 198 | Cracker, matzo, egg | Baked Products | 0.79 mg | 66% |
| 199 | Indian, bread, naan | Baked Products | 0.78 mg | 65% |
| 200 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 0.78 mg | 65% |
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