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 351–400 of 5,156 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.64 mg | 53% |
| 352 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.64 mg | 53% |
| 353 | Lupins, raw | Legumes and Legume Products | 0.64 mg | 53% |
| 354 | Peanuts, all types, raw | Legumes and Legume Products | 0.64 mg | 53% |
| 355 | Seeds, lotus seeds, dried | Nuts and Seeds | 0.64 mg | 53% |
| 356 | Peanuts, Valencia, raw | Legumes and Legume Products | 0.64 mg | 53% |
| 357 | Pork, loin, sirloin chop, bone-in, lean and fat, roasted | Pork Products | 0.64 mg | 53% |
| 358 | Pork, loin, rib steak (rib end), boneless, lean, roasted | Pork Products | 0.64 mg | 53% |
| 359 | Pork, shoulder, blade portion, bone-in, lean and fat, roasted | Pork Products | 0.64 mg | 53% |
| 360 | Pork, leg, whole, lean and fat, roasted | Pork Products | 0.64 mg | 53% |
| 361 | Pork, loin, sirloin chop, bone-in , lean and fat, braised | Pork Products | 0.63 mg | 53% |
| 362 | Pork, loin, whole, lean and fat, braised | Pork Products | 0.63 mg | 53% |
| 363 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.63 mg | 53% |
| 364 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 0.63 mg | 52% |
| 365 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.63 mg | 52% |
| 366 | Spices, cumin seed | Spices and Herbs | 0.63 mg | 52% |
| 367 | Pork, shoulder, whole, lean, roasted | Pork Products | 0.63 mg | 52% |
| 368 | Pork, loin, centre cut (centre chop), bone-in, lean, broiled | Pork Products | 0.62 mg | 52% |
| 369 | Croutons, plain | Baked Products | 0.62 mg | 52% |
| 370 | Whey, acid, dry | Dairy and Egg Products | 0.62 mg | 52% |
| 371 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 0.62 mg | 52% |
| 372 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.62 mg | 52% |
| 373 | Seeds, chia seeds, dried | Nuts and Seeds | 0.62 mg | 52% |
| 374 | Lamb, kidney, raw | Lamb, Veal and Game | 0.62 mg | 52% |
| 375 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 0.62 mg | 51% |
| 376 | Bar, milk and cereal | Baked Products | 0.61 mg | 51% |
| 377 | Pork, heart, raw | Pork Products | 0.61 mg | 51% |
| 378 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.61 mg | 51% |
| 379 | Pork, cured, ham, shoulder, arm picnic, lean and fat, roasted | Pork Products | 0.61 mg | 51% |
| 380 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 0.61 mg | 51% |
| 381 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 0.61 mg | 51% |
| 382 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.61 mg | 51% |
| 383 | Pork, loin, sirloin steak, boneless, lean, raw | Pork Products | 0.61 mg | 51% |
| 384 | Beverage, protein powder, whey based, powder | Beverages | 0.61 mg | 51% |
| 385 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.61 mg | 51% |
| 386 | Beans, kidney, dark red, raw | Legumes and Legume Products | 0.61 mg | 51% |
| 387 | Pork, loin, rib steak (rib end), boneless, lean and fat, roasted | Pork Products | 0.60 mg | 50% |
| 388 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.60 mg | 50% |
| 389 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.60 mg | 50% |
| 390 | Cereal, hot, oats, large flakes, dry, Rogers | Breakfast cereals | 0.60 mg | 50% |
| 391 | Pork, loin, sirloin steak, boneless, lean and fat, raw | Pork Products | 0.60 mg | 50% |
| 392 | Deli-meat, salami, Italian, pork and beef, reduced sodium | Sausages and Luncheon meats | 0.60 mg | 50% |
| 393 | Meat sticks, bacon and beef | Sausages and Luncheon meats | 0.60 mg | 50% |
| 394 | Meatless, bacon bits | Legumes and Legume Products | 0.60 mg | 50% |
| 395 | Meatless, sandwich spread | Legumes and Legume Products | 0.60 mg | 50% |
| 396 | Pork, loin, centre cut (centre chop), bone-in, lean and fat, broiled | Pork Products | 0.60 mg | 50% |
| 397 | Bread, pita, white | Baked Products | 0.60 mg | 50% |
| 398 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.60 mg | 50% |
| 399 | Sausage, chorizo, cooked | Sausages and Luncheon meats | 0.60 mg | 50% |
| 400 | Bread stuffing, dry mix, unprepared | Baked Products | 0.60 mg | 50% |
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