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 4,048 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Crackers, cheese, reduced fat | Baked Products | 1.09 mg | 91% |
| 152 | Snacks, potato chips, fat free, salted | Snacks | 1.08 mg | 90% |
| 153 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 1.07 mg | 89% |
| 154 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 1.07 mg | 89% |
| 155 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 1.06 mg | 89% |
| 156 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 1.05 mg | 88% |
| 157 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 1.05 mg | 87% |
| 158 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 1.04 mg | 87% |
| 159 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.04 mg | 87% |
| 160 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 1.04 mg | 87% |
| 161 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 1.03 mg | 86% |
| 162 | Winged beans, mature seeds, raw | Legumes and Legume Products | 1.03 mg | 86% |
| 163 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 1.02 mg | 85% |
| 164 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 1.01 mg | 84% |
| 165 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 1.01 mg | 84% |
| 166 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 1.00 mg | 83% |
| 167 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 1.00 mg | 83% |
| 168 | Breakfast bar, corn flake crust with fruit | Snacks | 1.00 mg | 83% |
| 169 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.99 mg | 82% |
| 170 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 0.98 mg | 82% |
| 171 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 0.97 mg | 81% |
| 172 | Bread, crumbs, dry, grated, plain | Baked Products | 0.97 mg | 81% |
| 173 | Bread, crumbs, dry, grated, seasoned | Baked Products | 0.96 mg | 80% |
| 174 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 0.94 mg | 79% |
| 175 | Meatballs, meatless | Legumes and Legume Products | 0.94 mg | 78% |
| 176 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 0.93 mg | 78% |
| 177 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 0.93 mg | 77% |
| 178 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.92 mg | 77% |
| 179 | Nuts, pilinuts, dried | Nut and Seed Products | 0.91 mg | 76% |
| 180 | Tomato powder | Vegetables and Vegetable Products | 0.91 mg | 76% |
| 181 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 0.91 mg | 75% |
| 182 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 183 | Beans, black, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 184 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 0.90 mg | 75% |
| 185 | Chives, freeze-dried | Vegetables and Vegetable Products | 0.90 mg | 75% |
| 186 | Vegetarian meatloaf or patties | Legumes and Legume Products | 0.90 mg | 75% |
| 187 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 0.89 mg | 74% |
| 188 | Babyfood, cereal, barley, dry fortified | Baby Foods | 0.89 mg | 74% |
| 189 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 0.89 mg | 74% |
| 190 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.89 mg | 74% |
| 191 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.89 mg | 74% |
| 192 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 0.89 mg | 74% |
| 193 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 0.89 mg | 74% |
| 194 | Soybeans, mature seeds, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 195 | Lentils, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 196 | Beverages, Whey protein powder isolate | Beverages | 0.87 mg | 73% |
| 197 | Nuts, pistachio nuts, raw | Nut and Seed Products | 0.87 mg | 72% |
| 198 | Nuts, hickorynuts, dried | Nut and Seed Products | 0.87 mg | 72% |
| 199 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 0.86 mg | 72% |
| 200 | Spices, poppy seed | Spices and Herbs | 0.85 mg | 71% |
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