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 2001–2050 of 4,048 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.08 mg | 7% |
| 2002 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2003 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2004 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2005 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2006 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2007 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2008 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2009 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.08 mg | 7% |
| 2010 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.08 mg | 7% |
| 2011 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.08 mg | 7% |
| 2012 | Fast foods, egg, scrambled | Fast Foods | 0.08 mg | 7% |
| 2013 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 0.08 mg | 7% |
| 2014 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 0.08 mg | 7% |
| 2015 | Spices, basil, dried | Spices and Herbs | 0.08 mg | 7% |
| 2016 | Cheese, limburger | Dairy and Egg Products | 0.08 mg | 7% |
| 2017 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 0.08 mg | 7% |
| 2018 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2019 | Snacks, rice cakes, brown rice, corn | Snacks | 0.08 mg | 7% |
| 2020 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2021 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2022 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2023 | Mustard greens, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2024 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.08 mg | 7% |
| 2025 | Endive, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2026 | Cress, garden, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2027 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.08 mg | 7% |
| 2028 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 0.08 mg | 7% |
| 2029 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.08 mg | 7% |
| 2030 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 0.08 mg | 7% |
| 2031 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.08 mg | 7% |
| 2032 | Whale, bowhead, skin and subcutaneous fat (muktuk) (Alaska Native) | American Indian/Alaska Native Foods | 0.08 mg | 7% |
| 2033 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.08 mg | 7% |
| 2034 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 0.08 mg | 7% |
| 2035 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 0.08 mg | 7% |
| 2036 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2037 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 0.08 mg | 7% |
| 2038 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 0.08 mg | 7% |
| 2039 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2040 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 0.08 mg | 7% |
| 2041 | Tempeh | Legumes and Legume Products | 0.08 mg | 6% |
| 2042 | Spearmint, fresh | Spices and Herbs | 0.08 mg | 6% |
| 2043 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.08 mg | 6% |
| 2044 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2045 | Chives, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2046 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2047 | Cocoa, dry powder, unsweetened | Sweets | 0.08 mg | 6% |
| 2048 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2049 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.08 mg | 6% |
| 2050 | Spinach, raw | Vegetables and Vegetable Products | 0.08 mg | 6% |
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