Vegetarian foods high in Thiamin (B1)

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 301–350 of 7,592 foods

#	Food	Category	Per 100 g	% DV	Source
301	Snacks, potato chips, fat free, salted	Snacks	1.08 mg	90%	USDA_SR
302	Cereals, MALT-O-MEAL, original, plain, dry	Breakfast Cereals	1.07 mg	89%	USDA_SR
303	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	1.07 mg	89%	USDA_SR
304	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	1.06 mg	89%	USDA_SR
305	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
306	Pasta, spaghetti, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
307	Pasta, egg noodles, spinach, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
308	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
309	Pasta, macaroni (spirals), vegetable, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
310	Pasta, macaroni, protein-fortified, enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
311	Pasta, macaroni (elbow), enriched, dry	Cereals, Grains and Pasta	1.06 mg	89%	CNF
312	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	1.05 mg	88%	USDA_FF
313	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Breakfast Cereals	1.05 mg	88%	USDA_SR
314	Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S	Breakfast Cereals	1.05 mg	87%	USDA_SR
315	Macaroni and cheese dinner with dry sauce mix, boxed, uncooked	Meals, Entrees, and Side Dishes	1.04 mg	87%	USDA_SR
316	Parsley, freeze-dried	Vegetables and Vegetable Products	1.04 mg	87%	USDA_SR
317	Macaroni or noodles with cheese, microwaveable, unprepared	Meals, Entrees, and Side Dishes	1.04 mg	87%	USDA_SR
318	Parsley, freeze-dried	Vegetables and Vegetable Products	1.04 mg	87%	CNF
319	Macaroni, vegetable, enriched, dry	Cereal Grains and Pasta	1.03 mg	86%	USDA_SR
320	Winged beans, mature seeds, raw	Legumes and Legume Products	1.03 mg	86%	USDA_SR
321	Beans, winged (goa beans), dry, raw	Legumes and Legume Products	1.03 mg	86%	CNF
322	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	1.02 mg	85%	USDA_SR
323	Margarine-like, vegetable oil spread, fat-free, tub	Fats and Oils	1.01 mg	84%	USDA_SR
324	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Breakfast Cereals	1.01 mg	84%	USDA_SR
325	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	1.00 mg	83%	USDA_SR
326	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	1.00 mg	83%	USDA_SR
327	Breakfast bar, corn flake crust with fruit	Snacks	1.00 mg	83%	USDA_SR
328	Margarine, stick, palm and soybean oils	Fats and Oils	1.00 mg	83%	CNF
329	Breakfast bar, corn flake crust with fruit	Baked Products	1.00 mg	83%	CNF
330	Sesame butter, creamy	Nut and Seed Products	0.99 mg	83%	USDA_FF
331	Potatoes, mashed, dehydrated, flakes without milk, dry form	Vegetables and Vegetable Products	0.99 mg	82%	USDA_SR
332	Potato, mashed, flakes without milk, dry	Vegetables and Vegetable Products	0.99 mg	82%	CNF
333	Babyfood, cereal, Oat, with milk powder, prepared with water	Babyfoods	0.99 mg	82%	CNF
334	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	0.98 mg	82%	USDA_SR
335	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry	Breakfast Cereals	0.97 mg	81%	USDA_SR
336	Bread, crumbs, dry, grated, plain	Baked Products	0.97 mg	81%	USDA_SR
337	Bread crumbs, dry, grated, plain	Baked Products	0.97 mg	81%	CNF
338	Bread, crumbs, dry, grated, seasoned	Baked Products	0.96 mg	80%	USDA_SR
339	Beans, black, flour	Legumes and Legume Products	0.96 mg	80%	CNF
340	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	0.95 mg	79%	USDA_FF
341	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Breakfast Cereals	0.94 mg	79%	USDA_SR
342	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	0.94 mg	78%	USDA_FF
343	Meatballs, meatless	Legumes and Legume Products	0.94 mg	78%	USDA_SR
344	Meatless, meatballs	Legumes and Legume Products	0.94 mg	78%	CNF
345	Babyfood, cereal, brown rice, dry, instant	Baby Foods	0.93 mg	78%	USDA_SR
346	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	0.93 mg	77%	USDA_SR
347	Babyfood, fortified cereal bar, fruit filling	Baby Foods	0.92 mg	77%	USDA_SR
348	Nuts, pilinuts, dried	Nut and Seed Products	0.91 mg	76%	USDA_SR
349	Tomato powder	Vegetables and Vegetable Products	0.91 mg	76%	USDA_SR
350	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	0.91 mg	76%	CNF

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Vegetarian foods high in Thiamin (B1)

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