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 251–300 of 3,358 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 0.64 mg | 54% |
| 252 | Seeds, lotus seeds, dried | Nuts and Seeds | 0.64 mg | 53% |
| 253 | Peanuts, all types, raw | Legumes and Legume Products | 0.64 mg | 53% |
| 254 | Grains, wheat flour, white, high gluten | Cereals, Grains and Pasta | 0.64 mg | 53% |
| 255 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.64 mg | 53% |
| 256 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.64 mg | 53% |
| 257 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.64 mg | 53% |
| 258 | Lupins, raw | Legumes and Legume Products | 0.64 mg | 53% |
| 259 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 0.64 mg | 53% |
| 260 | Peanuts, Valencia, raw | Legumes and Legume Products | 0.64 mg | 53% |
| 261 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.63 mg | 53% |
| 262 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 0.63 mg | 52% |
| 263 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.63 mg | 52% |
| 264 | Spices, cumin seed | Spices and Herbs | 0.63 mg | 52% |
| 265 | Croutons, plain | Baked Products | 0.62 mg | 52% |
| 266 | Whey, acid, dry | Dairy and Egg Products | 0.62 mg | 52% |
| 267 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 0.62 mg | 52% |
| 268 | Seeds, chia seeds, dried | Nuts and Seeds | 0.62 mg | 52% |
| 269 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 52% |
| 270 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 0.62 mg | 51% |
| 271 | Bar, milk and cereal | Baked Products | 0.61 mg | 51% |
| 272 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.61 mg | 51% |
| 273 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 0.61 mg | 51% |
| 274 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.61 mg | 51% |
| 275 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.61 mg | 51% |
| 276 | Beverage, protein powder, whey based, powder | Beverages | 0.61 mg | 51% |
| 277 | Beans, kidney, dark red, raw | Legumes and Legume Products | 0.61 mg | 51% |
| 278 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.60 mg | 50% |
| 279 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.60 mg | 50% |
| 280 | Meatless, bacon bits | Legumes and Legume Products | 0.60 mg | 50% |
| 281 | Meatless, sandwich spread | Legumes and Legume Products | 0.60 mg | 50% |
| 282 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 0.60 mg | 50% |
| 283 | Bread, pita, white | Baked Products | 0.60 mg | 50% |
| 284 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.60 mg | 50% |
| 285 | Bread stuffing, dry mix, unprepared | Baked Products | 0.60 mg | 50% |
| 286 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 0.59 mg | 49% |
| 287 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.59 mg | 49% |
| 288 | Bread stick, plain | Baked Products | 0.59 mg | 49% |
| 289 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 0.58 mg | 49% |
| 290 | Soy flour, full-fat, raw | Legumes and Legume Products | 0.58 mg | 48% |
| 291 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 0.58 mg | 48% |
| 292 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 0.58 mg | 48% |
| 293 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.57 mg | 48% |
| 294 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.57 mg | 48% |
| 295 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 0.57 mg | 48% |
| 296 | Cracker, cheese, reduced sodium | Baked Products | 0.57 mg | 48% |
| 297 | Cereal, hot, oats, Quick: Robin Hood, dry, Robin Hood | Breakfast cereals | 0.57 mg | 48% |
| 298 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 0.57 mg | 48% |
| 299 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 0.57 mg | 47% |
| 300 | Bread, rice bran, gluten free, toasted | Baked Products | 0.57 mg | 47% |
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