Top 10 Foods Highest in Thiamin (Vitamin B1)

Written by Daisy Whitbread, MScN

Vitamin B1, Thiamin, or Thiamine, is an essential nutrient required by the body for maintaining cellular function and consequently a wide array of organ functions. Deficiency of vitamin B1 leads to wholesale degeneration of the body, particularly the nervous and circulatory systems, and eventually death. Further, deficiency of vitamin B1 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 vitamin B1 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 fish, pork, seeds, nuts, whole wheat bread, green peas, squash, asparagus, dry roasted soybeans, and beans. The current daily value (DV) for vitamin B1 is 1.4mg. Below is a list high thiamin foods, click here for high vitamin B1 (thiamin) foods by nutrient density, here for an extended list of thiamin rich foods, and here for other vitamin B foods.

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#1: Fish (Trout)

Thiamin in 100g	Per 3oz (85g)	Per fillet (62g)
0.43mg (28% DV)	0.36mg (24% DV)	0.26mg (18% DV)

Other Fish High in Thiamin (%DV per 3oz cooked): Salmon (19%), Tuna (16%), Shad (10%), and Mackerel (9%). Click to see complete nutrition facts.

#2: Pork (Lean)

Thiamin in 100g	Per 3oz (85g)	Per piece (238g)
1.12mg (74% DV)	0.95mg (63% DV)	2.66mg (177% DV)

Other Cuts of Pork High in Thiamin (%DV per 3oz cooked): Lean Pork Loin (58%), Lean Pork Tenderloin (57%), and Lean Pork Chops (51%). A single pork chop (Bone in, 206g) provides 67%DV.Click to see complete nutrition facts.

#3: Seeds (Sunflower)

Thiamin in 100g	Per cup (46g)	Per ounce (28g)
1.48mg (99% DV)	0.68mg (45% DV)	0.41mg (28% DV)

Other Seeds High in Thiamin (%DV per ounce): Flax (31%), Sesame Seeds (22%), Chia Seeds (16%), and Pumpkin & Squash Seeds (5%). Click to see complete nutrition facts.

#4: Nuts (Macadamia)

Thiamin in 100g	Per cup (132g)	Per ounce (28g)
0.71mg (47% DV)	0.94mg (62% DV)	0.20mg (13% DV)

Other Nuts High in Thiamin (%DV per ounce): Pistachio (13%), Brazil nuts (12%), Pecans (9%), and Cashews (7%). Click to see complete nutrition facts.

#5: Bread (Wheat)

Thiamin in 100g	Per slice (29g)	Per ounce (28g)
0.47mg (31% DV)	0.14mg (9% DV)	0.13mg (9% DV)

Other Breads High in Thiamin (%DV per slice or piece): Wheat Bagel (26%), Wheat English Muffin (16%), and Rye Bread (9%). Click to see complete nutrition facts.

#6: Green Peas

Thiamin in 100g	Per Cup (160g)	Per 1/2 cup (80g)
0.28mg (19% DV)	0.45mg (30% DV)	0.23mg (15% DV)

Other Similar Vegetables High in Thiamin (%DV per cup cooked): Fresh Green Peas (28%), and Frozen Sweet Corn (19%). Click to see complete nutrition facts.

#7: Squash (Acorn)

Thiamin in 100g	1 cup cubes (205g)	1 cup mashed (245g)
0.17mg (11% DV)	0.34mg (23% DV)	0.25mg (16% DV)

Other Squash High in Thiamin (%DV per cup of cubes, cooked): Hubbard and Butternut (10%). Click to see complete nutrition facts.

#8: Asparagus (Cooked)

Thiamin in 100g	Per 1/2 cup (90g)	Per 4 spears (60g)
0.16mg (11% DV)	0.15mg (10% DV)	0.10mg (6% DV)

1/2 cup of canned, uncooked asparagus provides (5%) DV, and 1/2 cup of cooked, frozen asparagus provides (4%) DV. Click to see complete nutrition facts.

#9: Dry Roasted Soy Beans (Edamame)

Thiamin in 100g	Per cup (93g)	Per ounce (28g)
0.43mg (28% DV)	0.40mg (26% DV)	0.12mg (6% DV)

An ounce of Edamame contains 126 calories. Click to see complete nutrition facts.

#10: Beans (Navy)

Thiamin in 100g	Per cup (182g)	Per 1/2 cup (91g)
0.24mg (16% DV)	0.43mg (29% DV)	0.22mg (15% DV)

Other Beans High in Thiamin (%DV per cup cooked): Pink Beans (29%), Black Beans (28%), and Mung Beans (22%). Click to see complete nutrition facts.