Foods high in Thiamin (B1) (USDA Foundation)

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 51–100 of 209 foods

#	Food	Category	Per 100 g	% DV
51	Flour, rye	Cereal Grains and Pasta	0.22 mg	18%
52	Flour, potato	Vegetables and Vegetable Products	0.20 mg	17%
53	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	0.20 mg	16%
54	Mustard, prepared, yellow	Spices and Herbs	0.19 mg	16%
55	Nuts, almonds, whole, raw	Nut and Seed Products	0.16 mg	13%
56	Hummus, commercial	Legumes and Legume Products	0.15 mg	12%
57	Mushroom, lion's mane	Vegetables and Vegetable Products	0.15 mg	12%
58	Mushroom, lion's mane	Vegetables and Vegetable Products	0.15 mg	12%
59	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	0.15 mg	12%
60	Peanut butter, smooth style, with salt	Legumes and Legume Products	0.14 mg	12%
61	Flour, 00	Cereal Grains and Pasta	0.12 mg	10%
62	Peanut butter, creamy	Legumes and Legume Products	0.12 mg	10%
63	Kale, raw	Vegetables and Vegetable Products	0.11 mg	9%
64	Flour, almond	Nut and Seed Products	0.11 mg	9%
65	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	Poultry Products	0.10 mg	8%
66	Almond butter, creamy	Nut and Seed Products	0.09 mg	8%
67	Flour, rice, white, unenriched	Cereal Grains and Pasta	0.09 mg	8%
68	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Poultry Products	0.09 mg	7%
69	Chicken, broilers or fryers, drumstick, meat only, cooked, braised	Poultry Products	0.09 mg	7%
70	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Poultry Products	0.09 mg	7%
71	Fonio, grain, dry, raw	Cereal Grains and Pasta	0.09 mg	7%
72	Figs, dried, uncooked	Fruits and Fruit Juices	0.09 mg	7%
73	Figs, dried, uncooked	Fruits and Fruit Juices	0.09 mg	7%
74	Lettuce, leaf, green, raw	Vegetables and Vegetable Products	0.08 mg	7%
75	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.08 mg	7%
76	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	0.08 mg	7%
77	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.08 mg	7%
78	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	0.08 mg	7%
79	Broccoli, raw	Vegetables and Vegetable Products	0.08 mg	6%
80	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	0.08 mg	6%
81	Broccoli, raw	Vegetables and Vegetable Products	0.08 mg	6%
82	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	0.08 mg	6%
83	Spinach, baby	Vegetables and Vegetable Products	0.08 mg	6%
84	Spinach, baby	Vegetables and Vegetable Products	0.08 mg	6%
85	Spinach, mature	Vegetables and Vegetable Products	0.08 mg	6%
86	Spinach, mature	Vegetables and Vegetable Products	0.08 mg	6%
87	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.07 mg	6%
88	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.07 mg	6%
89	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	0.07 mg	6%
90	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	0.07 mg	6%
91	Mushroom, oyster	Vegetables and Vegetable Products	0.07 mg	6%
92	Mushroom, oyster	Vegetables and Vegetable Products	0.07 mg	6%
93	Asparagus, green, raw	Vegetables and Vegetable Products	0.07 mg	6%
94	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.07 mg	6%
95	Oranges, raw, navels	Fruits and Fruit Juices	0.07 mg	6%
96	Potatoes, red, without skin, raw	Vegetables and Vegetable Products	0.07 mg	6%
97	Carrots, mature, raw	Vegetables and Vegetable Products	0.07 mg	5%
98	Mushrooms, white button	Vegetables and Vegetable Products	0.07 mg	5%
99	Mushrooms, white button	Vegetables and Vegetable Products	0.07 mg	5%
100	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	0.07 mg	5%

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Foods high in Thiamin (B1) (USDA Foundation)

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