Top 10 Foods Highest in Thiamin (Vitamin B1)

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition DataLast Updated: November 10th, 2019

Thiamin (Vitamin B1 or thiamine) is an essential nutrient required by the body for maintaining cellular function and consequently a wide array of organ functions. Deficiency of thiamin leads to wholesale degeneration of the body, particularly the nervous and circulatory systems, and eventually death.

Further, deficiency of thiamine can lead to the development of beriberi and/or Wernicke-Korsakoff syndrome. Symptoms of both include severe fatigue, and degeneration of cardiovascular, nervous, muscular, and gastrointestinal systems.

Over-consumption of thiamin is unknown and studies show that amounts taken well in excess of the daily value (DV) can actually enhance brain functioning.

Foods high in thiamin include pork, fish, seeds, nuts, beans, green peas, tofu, brown rice, squash, asparagus, and seafood. The current daily value (DV) for vitamin B1 is 1.2mg.

Below is a list high thiamin foods sorted by a common serving size, use the nutrient ranking of all foods high in thiamin to sort by nutrient density (100-gram serving size).

Looking for more foods high in B Vitamins? Click here for other vitamin B foods.

Table of Contents

Introduction
List of High Thiamin Foods
Other Vitamin B Foods
Nutrient Ranking Tool
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List of High Thiamin Foods

#1: Lean Pork Chops

Thiamin in a 6oz Chop	Thiamin per 100g	Thiamin per 200 Calories
1.1mg (96% DV)	0.7mg (56% DV)	0.7mg (58% DV)

Nutrition Facts for Pork Chops (Lean). (Source)

More Pork Products High in Thiamin

-96% DV in 1 cup of cured ham
-69% DV in 3oz of pork tenderloin
-66% DV in 3oz of salami

-See all meats high in thiamin.

#2: Fish (Salmon)

Thiamin per 6oz Fillet	Thiamin per 100g	Thiamin per 200 Calories
0.6mg (48% DV)	0.3mg (28% DV)	0.3mg (28% DV)

Nutrition Facts for Farmed Atlantic Salmon. (Source)

More Fish High in Thiamin

-39% DV in a 6oz tuna fillet
-33% DV in a 3oz trout fillet
-27% DV in a 5oz catfish fillet

See all fish high in thiamin.

#3: Flax Seeds

Thiamin per Oz	Thiamin per 100g	Thiamin per 200 Calories
0.5mg (39% DV)	1.6mg (137% DV)	0.6mg (51% DV)

Nutrition Facts for Flax Seeds. (Source)

More Nuts and Seeds High in Thiamin

-35% DV in 1oz of sunflower seeds
-28% DV in 1oz of macadamia nuts
-21% DV in 1oz of pistachios

See all nuts and seeds high in thiamin.

#4: Navy Beans

Thiamin per Cup	Thiamin per 100g	Thiamin per 200 Calories
0.4mg (36% DV)	0.2mg (20% DV)	0.3mg (28% DV)

Nutrition Facts for Navy Beans. (Source)

More Beans High in Thiamin

-35% DV in 1 cup of black beans
-29% DV in 1 cup of black-eyed peas
-28% DV in 1 cup of lentils

See all beans high in thiamin.

#5: Green Peas

Thiamin per Cup Cooked	Thiamin per 100g	Thiamin per 200 Calories
0.4mg (35% DV)	0.3mg (22% DV)	0.6mg (51% DV)

Nutrition Facts for Cooked Green Peas. (Source)

See all vegetables high in thiamin.

#6: Firm Tofu

Thiamin per Cup	Thiamin per 100g	Thiamin per 200 Calories
0.4mg (33% DV)	0.2mg (13% DV)	0.2mg (18% DV)

Nutrition Facts for Firm Tofu. (Source)

More Soy Foods High in Thiamin

-39% DV in 1 cup of cooked green soybeans
-62% DV in a 16oz glass of soymilk
-11% DV in 1 cup of tempeh

#7: Brown Rice

Thiamin per Cup	Thiamin per 100g	Thiamin per 200 Calories
0.4mg (30% DV)	0.2mg (15% DV)	0.3mg (24% DV)

Nutrition Facts for Brown Rice. (Source)

More Whole Grains High in Thiamin

-21% DV in 2 slices of whole wheat bread
-20% DV in 1 cup of cooked cornmeal (grits)
-17% DV in 1 cup of quinoa
-15% DV in 1 cup of oatmeal

See all grains high in thiamin.