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 201–250 of 3,358 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Beans, navy, raw | Legumes and Legume Products | 0.78 mg | 65% |
| 202 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 0.77 mg | 64% |
| 203 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 0.77 mg | 64% |
| 204 | Beans, pink, raw | Legumes and Legume Products | 0.77 mg | 64% |
| 205 | Grains, oats | Cereals, Grains and Pasta | 0.76 mg | 64% |
| 206 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 0.76 mg | 63% |
| 207 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.76 mg | 63% |
| 208 | Spices, sage, ground | Spices and Herbs | 0.75 mg | 63% |
| 209 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 0.75 mg | 62% |
| 210 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.75 mg | 62% |
| 211 | Beans, small white, raw | Legumes and Legume Products | 0.74 mg | 62% |
| 212 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 0.74 mg | 61% |
| 213 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 0.73 mg | 61% |
| 214 | Peas, split, raw | Legumes and Legume Products | 0.73 mg | 60% |
| 215 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.71 mg | 60% |
| 216 | Beans, pinto, raw | Legumes and Legume Products | 0.71 mg | 59% |
| 217 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 0.71 mg | 59% |
| 218 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 0.71 mg | 59% |
| 219 | Bread, French or Vienna (also sourdough) | Baked Products | 0.71 mg | 59% |
| 220 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.70 mg | 59% |
| 221 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 0.70 mg | 59% |
| 222 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 0.70 mg | 58% |
| 223 | Peanut flour, defatted, salted | Legumes and Legume Products | 0.70 mg | 58% |
| 224 | Vegetarian stew, meatless | Legumes and Legume Products | 0.70 mg | 58% |
| 225 | Snacks, RICE KRISPIES SQUARES | Snacks | 0.70 mg | 58% |
| 226 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 0.70 mg | 58% |
| 227 | Soy flour, defatted | Legumes and Legume Products | 0.70 mg | 58% |
| 228 | Cracker meal | Baked Products | 0.70 mg | 58% |
| 229 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 0.69 mg | 58% |
| 230 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 0.69 mg | 58% |
| 231 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 0.69 mg | 58% |
| 232 | Soy meal, defatted, raw | Legumes and Legume Products | 0.69 mg | 58% |
| 233 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.69 mg | 58% |
| 234 | Beans, yellow, raw | Legumes and Legume Products | 0.69 mg | 57% |
| 235 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 0.69 mg | 57% |
| 236 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.69 mg | 57% |
| 237 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 0.68 mg | 57% |
| 238 | Peanuts, Spanish, raw | Legumes and Legume Products | 0.68 mg | 56% |
| 239 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 0.67 mg | 56% |
| 240 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 0.67 mg | 56% |
| 241 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 0.67 mg | 56% |
| 242 | Cereal, hot, oats, large flakes, whole-grain, dry, Cream Hill Estates | Breakfast cereals | 0.66 mg | 55% |
| 243 | Nuts, pecans, dried | Nuts and Seeds | 0.66 mg | 55% |
| 244 | Cereal, ready to eat, Granola: with raisins, Rogers | Breakfast cereals | 0.66 mg | 55% |
| 245 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.66 mg | 55% |
| 246 | Bread, rice bran, gluten free | Baked Products | 0.65 mg | 54% |
| 247 | Beans, great northern, raw | Legumes and Legume Products | 0.65 mg | 54% |
| 248 | Peanuts, Virginia, raw | Legumes and Legume Products | 0.65 mg | 54% |
| 249 | Grains, barley, dry | Cereals, Grains and Pasta | 0.65 mg | 54% |
| 250 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 0.64 mg | 54% |
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