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 4,048 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 0.85 mg | 71% |
| 202 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 0.85 mg | 71% |
| 203 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 0.84 mg | 70% |
| 204 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 0.83 mg | 69% |
| 205 | Winged bean leaves, raw | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 206 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.83 mg | 69% |
| 207 | Pepeao, dried | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 208 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 0.82 mg | 69% |
| 209 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.82 mg | 68% |
| 210 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.81 mg | 68% |
| 211 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.81 mg | 68% |
| 212 | Semolina, enriched | Cereal Grains and Pasta | 0.81 mg | 68% |
| 213 | Spices, mustard seed, ground | Spices and Herbs | 0.81 mg | 67% |
| 214 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 0.80 mg | 67% |
| 215 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 0.80 mg | 67% |
| 216 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 0.80 mg | 67% |
| 217 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 0.80 mg | 67% |
| 218 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.80 mg | 67% |
| 219 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 0.79 mg | 66% |
| 220 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 0.79 mg | 66% |
| 221 | Crackers, matzo, egg | Baked Products | 0.79 mg | 66% |
| 222 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.79 mg | 65% |
| 223 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.79 mg | 65% |
| 224 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.79 mg | 65% |
| 225 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.78 mg | 65% |
| 226 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.78 mg | 65% |
| 227 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 0.78 mg | 65% |
| 228 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 0.78 mg | 65% |
| 229 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 0.77 mg | 64% |
| 230 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.76 mg | 64% |
| 231 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 0.76 mg | 64% |
| 232 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 0.76 mg | 63% |
| 233 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 0.76 mg | 63% |
| 234 | Spices, sage, ground | Spices and Herbs | 0.75 mg | 63% |
| 235 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 0.75 mg | 62% |
| 236 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 0.75 mg | 62% |
| 237 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 0.75 mg | 62% |
| 238 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 0.75 mg | 62% |
| 239 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 0.75 mg | 62% |
| 240 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 0.75 mg | 62% |
| 241 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.75 mg | 62% |
| 242 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 0.74 mg | 62% |
| 243 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 0.74 mg | 62% |
| 244 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 0.74 mg | 62% |
| 245 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 0.74 mg | 62% |
| 246 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 247 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 248 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 249 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
| 250 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.74 mg | 61% |
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