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
Selling a product with thiamin (b1)? Generate a print-ready nutrition label from your recipe.
Showing 151–200 of 7,066 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted | Pork Products | 1.12 mg | 93% |
| 152 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 1.10 mg | 92% |
| 153 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 1.10 mg | 92% |
| 154 | Vegetarian fillets | Legumes and Legume Products | 1.10 mg | 92% |
| 155 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.09 mg | 91% |
| 156 | Soy flour, low-fat | Legumes and Legume Products | 1.09 mg | 91% |
| 157 | Crackers, cheese, reduced fat | Baked Products | 1.09 mg | 91% |
| 158 | Snacks, potato chips, fat free, salted | Snacks | 1.08 mg | 90% |
| 159 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 1.07 mg | 89% |
| 160 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 1.07 mg | 89% |
| 161 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 1.06 mg | 89% |
| 162 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 1.05 mg | 88% |
| 163 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 1.05 mg | 87% |
| 164 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 1.04 mg | 87% |
| 165 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.04 mg | 87% |
| 166 | Macaroni or noodles with cheese, microwaveable, unprepared | Meals, Entrees, and Side Dishes | 1.04 mg | 87% |
| 167 | Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted | Pork Products | 1.03 mg | 86% |
| 168 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 1.03 mg | 86% |
| 169 | Winged beans, mature seeds, raw | Legumes and Legume Products | 1.03 mg | 86% |
| 170 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 1.02 mg | 85% |
| 171 | Pork, fresh, loin, whole, separable lean only, cooked, roasted | Pork Products | 1.02 mg | 85% |
| 172 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 1.01 mg | 84% |
| 173 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 1.01 mg | 84% |
| 174 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 1.00 mg | 83% |
| 175 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 1.00 mg | 83% |
| 176 | Breakfast bar, corn flake crust with fruit | Snacks | 1.00 mg | 83% |
| 177 | Pork, fresh, loin, tenderloin, separable lean only, raw | Pork Products | 1.00 mg | 83% |
| 178 | Pork, fresh, loin, whole, separable lean only, raw | Pork Products | 0.99 mg | 82% |
| 179 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.99 mg | 82% |
| 180 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 0.99 mg | 82% |
| 181 | Pork, fresh, loin, whole, separable lean and fat, cooked, roasted | Pork Products | 0.99 mg | 82% |
| 182 | Pork, fresh, loin, tenderloin, separable lean and fat, raw | Pork Products | 0.98 mg | 82% |
| 183 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 0.98 mg | 82% |
| 184 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw | Pork Products | 0.98 mg | 82% |
| 185 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 0.97 mg | 81% |
| 186 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 0.97 mg | 81% |
| 187 | Bread, crumbs, dry, grated, plain | Baked Products | 0.97 mg | 81% |
| 188 | Bread, crumbs, dry, grated, seasoned | Baked Products | 0.96 mg | 80% |
| 189 | Pork, cured, ham, extra lean and regular, canned, roasted | Pork Products | 0.96 mg | 80% |
| 190 | Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted | Pork Products | 0.95 mg | 79% |
| 191 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted | Pork Products | 0.94 mg | 79% |
| 192 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 0.94 mg | 79% |
| 193 | Meatballs, meatless | Legumes and Legume Products | 0.94 mg | 78% |
| 194 | Pork, cured, ham, whole, separable lean only, unheated | Pork Products | 0.93 mg | 78% |
| 195 | Salami, Italian, pork | Sausages and Luncheon Meats | 0.93 mg | 78% |
| 196 | Salami, dry or hard, pork | Sausages and Luncheon Meats | 0.93 mg | 78% |
| 197 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 0.93 mg | 78% |
| 198 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 0.93 mg | 77% |
| 199 | Pork, fresh, loin, whole, separable lean only, cooked, broiled | Pork Products | 0.92 mg | 77% |
| 200 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.92 mg | 77% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.