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
#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) |
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)
| Thiamin per 6oz Fillet | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.6mg (48% DV) | 0.3mg (28% DV) | 0.3mg (28% DV) |
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
| Thiamin per Oz | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.5mg (39% DV) | 1.6mg (137% DV) | 0.6mg (51% DV) |
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
| Thiamin per Cup | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.4mg (36% DV) | 0.2mg (20% DV) | 0.3mg (28% DV) |
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
| Thiamin per Cup Cooked | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.4mg (35% DV) | 0.3mg (22% DV) | 0.6mg (51% DV) |
See all vegetables high in thiamin.
#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) |
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
| Thiamin per Cup | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.4mg (30% DV) | 0.2mg (15% DV) | 0.3mg (24% DV) |
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
| Thiamin per Cup Cooked | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.3mg (29% DV) | 0.2mg (14% DV) | 0.6mg (50% DV) |
See all vegetables high in thiamin.
#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) |
See all vegetables high in thiamin.
#10: Mussels
| Thiamin per 3oz | Thiamin per 100g | Thiamin per 200 Calories |
|---|---|---|
| 0.3mg (21% DV) | 0.3mg (25% DV) | 0.3mg (29% DV) |
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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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.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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