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

Selling a product with thiamin (b1)? Generate a print-ready nutrition label from your recipe.

Showing 1–50 of 209 foods

#	Food	Category	Per 100 g	% DV
1	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	1.05 mg	88%
2	Sesame butter, creamy	Nut and Seed Products	0.99 mg	83%
3	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	0.95 mg	79%
4	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	0.94 mg	78%
5	Flour, semolina, fine	Cereal Grains and Pasta	0.69 mg	58%
6	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	0.66 mg	55%
7	Nuts, pine nuts, raw	Nut and Seed Products	0.63 mg	52%
8	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	0.56 mg	46%
9	Nuts, pecans, halves, raw	Nut and Seed Products	0.55 mg	46%
10	Flour, soy, defatted	Legumes and Legume Products	0.54 mg	45%
11	Buckwheat, whole grain	Cereal Grains and Pasta	0.54 mg	45%
12	Flaxseed, ground	Nut and Seed Products	0.54 mg	45%
13	Bread, white, commercially prepared	Baked Products	0.51 mg	42%
14	Flour, whole wheat, unenriched	Cereal Grains and Pasta	0.50 mg	42%
15	Chia seeds, dry, raw	Cereal Grains and Pasta	0.50 mg	42%
16	Einkorn, grain, dry, raw	Cereal Grains and Pasta	0.49 mg	41%
17	Khorasan, grain, dry, raw	Cereal Grains and Pasta	0.48 mg	40%
18	Seeds, sunflower seed kernels, dry roasted, with salt added	Nut and Seed Products	0.47 mg	39%
19	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	0.45 mg	38%
20	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	0.42 mg	35%
21	Millet, whole grain	Cereal Grains and Pasta	0.41 mg	34%
22	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	0.41 mg	34%
23	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	0.41 mg	34%
24	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	0.39 mg	33%
25	Bread, whole-wheat, commercially prepared	Baked Products	0.39 mg	33%
26	Flour, oat, whole grain	Cereal Grains and Pasta	0.39 mg	32%
27	Farro, pearled, dry, raw	Cereal Grains and Pasta	0.38 mg	31%
28	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	0.36 mg	30%
29	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	0.36 mg	30%
30	Flour, soy, full-fat	Legumes and Legume Products	0.36 mg	30%
31	Flour, quinoa	Cereal Grains and Pasta	0.34 mg	29%
32	Wild rice, dry, raw	Cereal Grains and Pasta	0.34 mg	28%
33	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	0.34 mg	28%
34	Oats, whole grain, steel cut	Cereal Grains and Pasta	0.33 mg	28%
35	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	0.33 mg	27%
36	Flour, rice, brown	Cereal Grains and Pasta	0.32 mg	27%
37	Rice, black, unenriched, raw	Cereal Grains and Pasta	0.32 mg	27%
38	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	0.31 mg	26%
39	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	0.31 mg	26%
40	Flour, spelt, whole grain	Cereal Grains and Pasta	0.30 mg	25%
41	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	0.30 mg	25%
42	Cookies, oatmeal, soft, with raisins	Baked Products	0.29 mg	25%
43	Flour, sorghum	Cereal Grains and Pasta	0.27 mg	23%
44	Flour, buckwheat	Cereal Grains and Pasta	0.24 mg	20%
45	Restaurant, Chinese, sweet and sour pork	Restaurant Foods	0.23 mg	20%
46	Restaurant, Chinese, sweet and sour pork	Restaurant Foods	0.23 mg	20%
47	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	0.23 mg	19%
48	Nuts, walnuts, English, halves, raw	Nut and Seed Products	0.23 mg	19%
49	Bulgur, dry, raw	Cereal Grains and Pasta	0.23 mg	19%
50	Flour, barley	Cereal Grains and Pasta	0.23 mg	19%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Thiamin (B1) (USDA Foundation)

Turn these foods into a print-ready nutrition label.