Top 10 Foods Highest in Thiamin (Vitamin B1)

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Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
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 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

A pork chop

#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.

Salmon Fillets

#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.

Flax Seeds

#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.

Navy Beans

#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.

Green Peas

#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.

A block of tofu

#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
Brown Rice

#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.

An acorn squash

#8: Acorn Squash

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.

Asparagus

#9: Asparagus

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 Asparagus (Cooked). (Source)

See all vegetables high in thiamin.

Mussels

#10: Mussels

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

See All 200 Foods High in Thiamin (B1)

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A printable list of foods high in Thiamin (Vitamin B1)

Other Vitamin B Foods

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. Office of Dietary Supplements on Thiamin

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