Top 10 Foods Highest in Thiamin (Vitamin B1)

Thiamin (also known as thiamine or vitamin B1) is an essential nutrient required by the body for maintaining cellular function and metabolism. Consequently, it's crucial for the function of a wide array of organs, including the brain. (1)

While rare, a deficiency of thiamin leads to widespread degeneration of the body, particularly the nervous and circulatory systems. (2,3)

A deficiency of thiamin is known as beriberi. One specific type affects primarily the central nervous system, and is known as Wernicke-Korsakoff syndrome. Besides the nervous system, beriberi can also have a severe impact on the cardiovascular system, along with other body systems. (2) Worldwide, beriberi is most common in places where non-enriched white rice or other refined grains make up a large part of the diet. (3)

Over-consumption of thiamin is unknown and at least one study shows that amounts taken well in excess of the daily value (DV) may actually enhance brain functioning. (4) In fact, it appears that thiamin supplements may help to prevent Alzheimer's disease, although more research is needed in this area. (5,6)

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. (7)

Below is a list of high thiamin foods ranked 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

• 1. Lean Pork Chops + Add

  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 Braised 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) + Add

  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 Cooked Atlantic Salmon (Farmed). (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 + Add

  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 + Add

  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 Cooked 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 + Add

  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 (Boiled, Drained). (Source)

  See all vegetables high in thiamin.

• 6. Firm Tofu + Add

  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 + Add

  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 Cooked Long Grain 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.

• 8. Acorn Squash + Add

  Thiamin per Cup Cooked	Thiamin per 100g	Thiamin per 200 Calories
  0.3mg (29% DV)	0.2mg (14% DV)	0.6mg (50% DV)

  Nutrition Facts for Baked Acorn Squash. (Source)

  See all vegetables high in thiamin.

• 9. Asparagus + Add

  Thiamin per Cup Cooked	Thiamin per 100g	Thiamin per 200 Calories
  0.3mg (24% DV)	0.2mg (14% DV)	1.5mg (123% DV)

  Nutrition Facts for Cooked Asparagus (Boiled, Drained). (Source)

  See all vegetables high in thiamin.

• 10. Mussels + Add

  Thiamin per 3oz	Thiamin per 100g	Thiamin per 200 Calories
  0.3mg (21% DV)	0.3mg (25% DV)	0.3mg (29% DV)

  Nutrition Facts for Cooked Blue Mussels. (Source)

  More Seafood High in Thiamin

  • 24% DV in 20 small clams
  • 16% DV in 3oz of abalone (sea snails)
  • 9% DV in 3oz of oysters

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Thiamin (B1) Requirements By Age and Gender

The recommended daily allowance (RDA) for thiamin (Vitamin B1) ranges from 0.5mg to 1.4mg per day. The daily value for vitamin B1 is 1.2mg per day. (7)

Life Stage	RDA
Infants*
0-6 months old	0.2mg
7-12 months old	0.3mg
Children
1-3 years old	0.5mg
4-8 years old	0.6mg
Males
9-13 years old	0.9mg
14-18 years old	1.2mg
19-50 years old	1.2mg
50+ years old	1.2mg
Females
9-13 years old	0.9mg
14-18 years old	1mg
19-50 years old	1.1mg
50+ years old	1.1mg
Pregnancy
14-18 years old	1.4mg
18+ years old	1.4mg
Lactation
14-18 years old	1.2mg
18+ years old	1.2mg

*The amounts for children less than 12 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Thiamin.

Other Vitamin B Foods

• Top 10 Foods Highest in Vitamin B2 (Riboflavin)
• Top 10 Foods Highest in Niacin (Vitamin B3)
• Top 10 Foods Highest in Vitamin B5 (Pantothenic Acid)
• Top 10 Foods Highest in Vitamin B6
• Top 10 Foods Highest in Vitamin B9 (Folate)
• Top 10 Foods Highest in Vitamin B12

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Thiamin (B1)
• Foods Low in Thiamin (B1)
• Vegetables High in Thiamin (B1)
• Fruits High in Thiamin (B1)
• Vegetarian Foods High in Thiamin (B1)
• Nuts High in Thiamin (B1)
• Grains High in Thiamin (B1)
• Beans High in Thiamin (B1)
• Dairy High in Thiamin (B1)
• Breakfast Cereals High in Thiamin (B1)
• Fast Foods High in Thiamin (B1)

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

Related

• List of Breakfast Cereals High in Thiamin (Vitamin B1)
• Foods High in Vitamin B2 (Riboflavin)
• Foods High in Vitamin B3 (Niacin)
• Foods High in Vitamin B5
• Foods High in Vitamin B6
• Foods High in Vitamin B9 (Folate)
• Foods High in Vitamin B12
• Foods High in Choline

Data Sources and References

1. The importance of thiamine (vitamin B1) in humans
2. Shible AA, Ramadurai D, Gergen D, Reynolds PM. Vitamin B1 (Thiamine) Deficiency Am J Case Rep. 2019 Mar 13;20:330-334. doi: 10.12659/AJCR.914051. 30862772
3. Shible AA, Ramadurai D, Gergen D, Reynolds PM. Thiamine deficiency disorders: a clinical perspective Am J Case Rep. 2019 Mar 13;20:330-334. doi: 10.12659/AJCR.914051. 30862772
4. Benton D, Fordy J, Haller J. Thiamine supplementation mood and cognitive functioning Psychopharmacology (Berl). 1995 Feb;117(3):298-305. doi: 10.1007/BF02246104. 7770605
5. Chen Z, Zhong C. Supplemental thiamine as a practical, potential way to prevent Alzheimer's disease from commencing Prog Neurobiol. 2013 Sep;108:21-43. doi: 10.1016/j.pneurobio.2013.06.004. Epub 2013 Jul 11. 23850509
6. Vignisse J, Sambon M, Gorlova A, Pavlov D, Caron N, Malgrange B, Shevtsova E, Svistunov A, Anthony DC, Markova N, Bazhenova N, Coumans B, Lakaye B, Wins P, Strekalova T, Bettendorff L. Neuroprotective Effects of Thiamine and Precursors with Higher Bioavailability: Focus on Benfotiamine and Dibenzoylthiamine Mol Cell Neurosci. 2017 Jul;82:126-136. doi: 10.1016/j.mcn.2017.05.005. Epub 2017 May 12. 28506637
7. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
8. Office of Dietary Supplements on Thiamin