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 5,156 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Beans, black, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 202 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 203 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 0.90 mg | 75% |
| 204 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 0.90 mg | 75% |
| 205 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 0.90 mg | 75% |
| 206 | Pork, loin, rib steak (rib end), boneless, lean, broiled | Pork Products | 0.89 mg | 74% |
| 207 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 0.89 mg | 74% |
| 208 | Deli-meat, salami (Genoa), dry cured | Sausages and Luncheon meats | 0.89 mg | 74% |
| 209 | Pork, loin, rib roast, boneless, lean and fat, roasted | Pork Products | 0.89 mg | 74% |
| 210 | Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated | Pork Products | 0.89 mg | 74% |
| 211 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 0.89 mg | 74% |
| 212 | Pork, shoulder, whole, lean, raw | Pork Products | 0.88 mg | 74% |
| 213 | Ham, lean, canned | Sausages and Luncheon meats | 0.88 mg | 73% |
| 214 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.88 mg | 73% |
| 215 | Pork, loin, whole, lean and fat, broiled | Pork Products | 0.88 mg | 73% |
| 216 | Pork, leg, whole, lean, raw | Pork Products | 0.88 mg | 73% |
| 217 | Soybeans, dry, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 218 | Lentils, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 219 | Beverage, whey protein isolate, powder | Beverages | 0.87 mg | 73% |
| 220 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 0.87 mg | 73% |
| 221 | Nuts, pistachio nuts, raw | Nuts and Seeds | 0.87 mg | 72% |
| 222 | Nuts, hickory nuts, dried | Nuts and Seeds | 0.87 mg | 72% |
| 223 | Pork, composite cuts, leg, loin and shoulder, lean, raw | Pork Products | 0.87 mg | 72% |
| 224 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.86 mg | 72% |
| 225 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.86 mg | 72% |
| 226 | Pork, loin, rib steak (rib end), boneless, lean, raw | Pork Products | 0.86 mg | 71% |
| 227 | Spices, poppy seed | Spices and Herbs | 0.85 mg | 71% |
| 228 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 0.85 mg | 71% |
| 229 | Instant breakfast, powder, chocolate | Beverages | 0.85 mg | 71% |
| 230 | Pork, shoulder, butt (blade boneless), lean, roasted | Pork Products | 0.84 mg | 70% |
| 231 | Pork, leg, inside, boneless, lean and fat, raw | Pork Products | 0.84 mg | 70% |
| 232 | Ham, extra lean, canned | Sausages and Luncheon meats | 0.84 mg | 70% |
| 233 | Pork, loin, rib steak (rib end), boneless, lean and fat, broiled | Pork Products | 0.83 mg | 70% |
| 234 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 235 | Pork, ground, lean, raw | Pork Products | 0.83 mg | 69% |
| 236 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 237 | Pork, cured, back bacon, grilled | Pork Products | 0.82 mg | 69% |
| 238 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 0.82 mg | 69% |
| 239 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.82 mg | 68% |
| 240 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 0.82 mg | 68% |
| 241 | Ham, regular (13% fat), canned | Sausages and Luncheon meats | 0.82 mg | 68% |
| 242 | Pork, loin, rib half (country-style ribs), lean and fat, roasted | Pork Products | 0.82 mg | 68% |
| 243 | Spices, mustard seed, yellow | Spices and Herbs | 0.81 mg | 67% |
| 244 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 0.80 mg | 67% |
| 245 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 0.80 mg | 67% |
| 246 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.80 mg | 67% |
| 247 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), unheated | Pork Products | 0.80 mg | 67% |
| 248 | Pork, shoulder, butt, blade (boneless), lean and fat, raw | Pork Products | 0.80 mg | 67% |
| 249 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.79 mg | 66% |
| 250 | Cracker, matzo, egg | Baked Products | 0.79 mg | 66% |
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