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Top 10 Foods Highest in Thiamin (Vitamin B1)

Written by Daisy Whitbread, MScN
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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.


List of High Thiamin Foods

A pork chop

#1: Lean Pork Chops

Thiamin in a 6oz ChopThiamin per 100g
96% DV (1.1mg)56% DV (0.7mg)
Source: Nutrition Facts for Pork Chops (Lean)

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.
Salmon Fillets

#2: Fish (Salmon)

Thiamin per 6oz FilletThiamin per 100g
48% DV (0.6mg)28% DV (0.3mg)
Source: Nutrition Facts for Farmed Atlantic Salmon

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.
Flax Seeds

#3: Flax Seeds

Thiamin per OzThiamin per 100g
39% DV (0.5mg)137% DV (1.6mg)
Source: Nutrition Facts for Flax Seeds

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.
Navy Beans

#4: Navy Beans

Thiamin per CupThiamin per 100g
36% DV (0.4mg)20% DV (0.2mg)
Source: Nutrition Facts for Navy Beans

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.
Green Peas

#5: Green Peas

Thiamin per Cup CookedThiamin per 100g
35% DV (0.4mg)22% DV (0.3mg)
Source: Nutrition Facts for Cooked Green Peas
A block of tofu

#6: Firm Tofu

Thiamin per CupThiamin per 100g
33% DV (0.4mg)13% DV (0.2mg)
Source: Nutrition Facts for Firm Tofu

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
Brown Rice

#7: Brown Rice

Thiamin per CupThiamin per 100g
30% DV (0.4mg)15% DV (0.2mg)
Source: Nutrition Facts for Brown Rice

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.
An acorn squash

#8: Acorn Squash

Thiamin per Cup CookedThiamin per 100g
29% DV (0.3mg)14% DV (0.2mg)
Source: Nutrition Facts for Baked Acorn Squash
Asparagus

#9: Asparagus

Thiamin per Cup CookedThiamin per 100g
24% DV (0.3mg)14% DV (0.2mg)
Source: Nutrition Facts for Asparagus (Cooked)
Mussels

#10: Mussels

Thiamin per 3ozThiamin per 100g
21% DV (0.3mg)25% DV (0.3mg)
Source: Nutrition Facts for Cooked Blue Mussels

More Seafood High in Thiamin

-24% DV in 20 small clams
-16% DV in 3oz of abalone
-9% DV in 3oz of oysters

See All 200 Foods High in Thiamin (B1)

Other Vitamin B Foods

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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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