Top 10 Foods Highest in Thiamin (Vitamin B1)

Top 10 Foods Highest in Thiamin (Vitamin B1)

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.


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List of High Thiamin Foods

A pork chop1 Lean Pork Chops
  • 96% DV (1.1mg) thiamin in a 6oz chop
  • Calories: 332 | Weight: 170g (6oz)

More Pork Products High in Thiamin

-77% DV in 1 cup of cured ham
-55% DV in 3oz of pork tenderloin
-53% DV in 3oz of salami

-See all meats high in thiamin.

Nutrition Facts for Pork Chops (Lean).
Salmon Fillets2 Fish (Salmon)
  • 48% DV (0.6mg) thiamin per 6oz fillet
  • Calories: 350 | Weight: 170g (6oz)

More Fish High in Thiamin

-32% DV in a 6oz tuna fillet
-27% DV in a 3oz trout fillet
-22% DV in a 5oz catfish fillet

See all fish high in thiamin.

Nutrition Facts for Farmed Atlantic Salmon.
Flax Seeds3 Flax Seeds
  • 39% DV (0.5mg) thiamin per oz
  • Calories: 152 | Weight: 28g (1oz)

More Nuts and Seeds High in Thiamin

-28% DV in 1oz of sunflower seeds
-23% DV in 1oz of macadamia nuts
-16% DV in 1oz of pistachios

See all nuts and seeds high in thiamin.

Nutrition Facts for Flax Seeds.
Navy Beans4 Navy Beans
  • 36% DV (0.4mg) thiamin per cup
  • Calories: 255 | Weight: 182g (6.4oz)

More Beans High in Thiamin

-28% DV in 1 cup of black beans
-23% DV in 1 cup of black-eyed peas
-22% DV in 1 cup of lentils

See all beans high in thiamin.

Nutrition Facts for Navy Beans.
Green Peas5 Green Peas
  • 35% DV (0.4mg) thiamin per cup cooked
  • Calories: 134 | Weight: 160g (5.6oz)
A block of tofu6 Firm Tofu
  • 33% DV (0.4mg) thiamin per cup
  • Calories: 363 | Weight: 252g (8.9oz)

More Soy Foods High in Thiamin

-31% DV in 1 cup of cooked green soybeans
-50% DV in a 16oz glass of soymilk
-9% DV in 1 cup of tempeh

Nutrition Facts for Firm Tofu.
Brown Rice7 Brown Rice
  • 30% DV (0.4mg) thiamin per cup
  • Calories: 248 | Weight: 202g (7.1oz)

More Whole Grains High in Thiamin

-17% DV in 2 slices of whole wheat bread
-16% DV in 1 cup of cooked cornmeal (grits)
-13% DV in 1 cup of quinoa
-12% DV in 1 cup of oatmeal

See all grains high in thiamin.

Nutrition Facts for Cooked Long-Grain Brown Rice.
An acorn squash8 Acorn Squash
  • 29% DV (0.3mg) thiamin per cup cooked
  • Calories: 115 | Weight: 205g (7.2oz)
Asparagus9 Asparagus
  • 24% DV (0.3mg) thiamin per cup cooked
  • Calories: 40 | Weight: 180g (6.3oz)
Mussels10 Mussels
  • 21% DV (0.3mg) thiamin per 3oz
  • Calories: 146 | Weight: 85g (3oz)

More Seafood High in Thiamin

-19% DV in 20 small clams
-12% DV in 3oz of abalone
-7% DV in 3oz of oysters

Nutrition Facts for Cooked Blue Mussels.

See All 200 Foods High in Thiamin (B1)

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Other Vitamin B Foods

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office of Dietary Supplements on Thiamin

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