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 7,066 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Nuts, pilinuts, dried | Nut and Seed Products | 0.91 mg | 76% |
| 202 | Tomato powder | Vegetables and Vegetable Products | 0.91 mg | 76% |
| 203 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 0.91 mg | 75% |
| 204 | Pork, fresh, loin, whole, separable lean and fat, raw | Pork Products | 0.90 mg | 75% |
| 205 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 206 | Beans, black, mature seeds, raw | Legumes and Legume Products | 0.90 mg | 75% |
| 207 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 0.90 mg | 75% |
| 208 | Chives, freeze-dried | Vegetables and Vegetable Products | 0.90 mg | 75% |
| 209 | Vegetarian meatloaf or patties | Legumes and Legume Products | 0.90 mg | 75% |
| 210 | Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled | Pork Products | 0.89 mg | 74% |
| 211 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 0.89 mg | 74% |
| 212 | Babyfood, cereal, barley, dry fortified | Baby Foods | 0.89 mg | 74% |
| 213 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 0.89 mg | 74% |
| 214 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.89 mg | 74% |
| 215 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.89 mg | 74% |
| 216 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 0.89 mg | 74% |
| 217 | Pork, cured, ham, boneless, extra lean and regular, unheated | Pork Products | 0.89 mg | 74% |
| 218 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 0.89 mg | 74% |
| 219 | Pork, fresh, shoulder, whole, separable lean only, raw | Pork Products | 0.88 mg | 74% |
| 220 | Pork, cured, ham, extra lean and regular, canned, unheated | Pork Products | 0.88 mg | 73% |
| 221 | Pork, fresh, loin, whole, separable lean and fat, cooked, broiled | Pork Products | 0.88 mg | 73% |
| 222 | Pork, fresh, leg (ham), whole, separable lean only, raw | Pork Products | 0.88 mg | 73% |
| 223 | Soybeans, mature seeds, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 224 | Lentils, raw | Legumes and Legume Products | 0.87 mg | 73% |
| 225 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked | Pork Products | 0.87 mg | 73% |
| 226 | Beverages, Whey protein powder isolate | Beverages | 0.87 mg | 73% |
| 227 | Nuts, pistachio nuts, raw | Nut and Seed Products | 0.87 mg | 72% |
| 228 | Nuts, hickorynuts, dried | Nut and Seed Products | 0.87 mg | 72% |
| 229 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 0.86 mg | 72% |
| 230 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.86 mg | 71% |
| 231 | Spices, poppy seed | Spices and Herbs | 0.85 mg | 71% |
| 232 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 0.85 mg | 71% |
| 233 | Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry | Breakfast Cereals | 0.85 mg | 71% |
| 234 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 0.85 mg | 71% |
| 235 | Pork, cured, ham, center slice, separable lean and fat, unheated | Pork Products | 0.84 mg | 70% |
| 236 | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw | Pork Products | 0.84 mg | 70% |
| 237 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 0.84 mg | 70% |
| 238 | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | Pork Products | 0.84 mg | 70% |
| 239 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.83 mg | 70% |
| 240 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 0.83 mg | 69% |
| 241 | Winged bean leaves, raw | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 242 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.83 mg | 69% |
| 243 | Pork, Shoulder petite tender, boneless, separable lean and fat, raw | Pork Products | 0.83 mg | 69% |
| 244 | Pepeao, dried | Vegetables and Vegetable Products | 0.83 mg | 69% |
| 245 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 0.82 mg | 69% |
| 246 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.82 mg | 68% |
| 247 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 0.82 mg | 68% |
| 248 | Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted | Pork Products | 0.82 mg | 68% |
| 249 | Crackers, flavored, fish-shaped | Baked Products | 0.81 mg | 68% |
| 250 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.81 mg | 68% |
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