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Top 10 Foods Highest in Thiamin (Vitamin B1)


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 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 DV can actually enhance brain functioning. The current daily value 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.

#1: Fish (Trout)
Thiamin in 100gPer 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 100gPer 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%). Click to see complete nutrition facts.



#3: Nuts (Macadamia)
Thiamin in 100gPer 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.



#4: Seeds (Sunflower)
Thiamin in 100gPer 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): Sesame Seeds (22%), Chia Seeds (16%), and Pumpkin & Squash Seeds (5%). Click to see complete nutrition facts.



#5: Bread (Wheat)
Thiamin in 100gPer 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 100gPer 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 100g1 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 100gPer 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 100gPer 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 100gPer 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.






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Top 10 High Vitamin B1 (Thiamin) Foods by Nutrient Density (Thiamin per Gram)

#1: Yeast Extract (Marmite) 23.38mg (1558% DV) per 100 grams1.40mg (94% DV) per teaspoon (6 grams)Click to see complete nutrition facts for Yeast Extract
#2: Bakerís Yeast 10.99mg (733% DV) per 100 grams0.44mg (29% DV) per teaspoon (4 grams)Click to see complete nutrition facts for Bakerís Yeast
#3: Fortified Cereals (Wheat Flakes) 5.20mg (347% DV) per 100 grams1.51mg (101% DV) per 3/4 cup (29 grams)Click to see complete nutrition facts for Fortified Cereals
#4: Bran (Rice) 2.75mg (184% DV) per 100 grams3.25mg (217% DV) per cup (118 grams)Click to see complete nutrition facts for Bran
#5: Wheat Germ 1.88mg (125% DV) per 100 grams2.16mg (144% DV) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ
#6: Sesame Seeds 1.21mg (80% DV) per 100 grams0.34mg (22% DV) per ounce (28 grams)Click to see complete nutrition facts for Sesame Seeds
#7: Sunflower Seeds 1.48mg (99% DV) per 100 grams2.07mg (138% DV) per cup (140 grams)Click to see complete nutrition facts for Sunflower Seeds
#8: Spices (Coriander Leaf) 1.25mg (83% DV) per 100 grams0.01mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Spices
#9: Pine Nuts 1.24mg (83% DV) per 100 grams0.35mg (23% DV) per ounce (28 grams)Click to see complete nutrition facts for Pine Nuts
#10: Peanuts 0.44mg (29% DV) per 100 grams0.12mg (8% DV) per ounce (28 grams)Click to see complete nutrition facts for Peanuts


Other Vitamin B1 Thiamin Rich Foods

Spirulina 2.38mg (159% DV) per 100 gram serving 2.67mg (178% DV) per cup (112 grams) 0.17mg (11% DV) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Bacon 0.82mg (55% DV) per 100 gram serving 1.15mg (76% DV) per package (139 grams) 0.39mg (26% DV) per 2 slices (47 grams) Click to see complete nutrition facts for Bacon
Sun Dried Tomatoes 0.53mg (35% DV) per 100 gram serving 0.26mg (19% DV) per cup (54 grams) 0.01mg (1% DV) per piece (2 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Trial Mix 0.46mg (31% DV) per 100 gram serving 0.69mg (46% DV) per cup (150 grams) 0.13mg (9% DV) per ounce (28 grams) Click to see complete nutrition facts for Trail Mix
Whey 0.52mg (35% DV) per 100 gram serving 0.75mg (50% DV) per cup (145 grams) 0.04mg (3% DV) per tablespoon (8 grams) Click to see complete nutrition facts for Whey
Shiitake Mushrooms 0.3mg (20% DV) per 100 gram serving 0.05mg (3% DV) per 4 mushrooms (15 grams) 0.01mg (1% DV) per mushroom (4 grams) Click to see complete nutrition facts for Shiitake Mushrooms
Okra 0.2mg (13% DV) per 100 gram serving 0.2mg (13% DV) per cup (100 grams) 0.19mg (13% DV) per 8 pods (95 grams) Click to see complete nutrition facts for Okra
Whole-wheat Pasta 0.49mg (33% DV) per 100 gram serving 0.28mg (19% DV) per 2oz (56 grams) 0.15mg (10% DV) per cup cooked (140 grams) Click to see complete nutrition facts for Whole-wheat Pasta
Jerusalem Artichokes 0.20mg (13% DV) per 100 gram serving 0.30mg (20% DV) per cup, slices (150 grams) Click to see complete nutrition facts for Jerusalem Artichokes
Hibiscus Tea 1.28mg (85% DV) per 100 gram serving 3.03mg (202% DV) per 8 fluid ounces (237 grams) Click to see complete nutrition facts for Hibiscus Tea
Cereals (Corn & Rice) 6.29mg (419% DV) per 100 gram serving 1.82mg (122% DV) per NLEA serving (29 grams) Click to see complete nutrition facts for Cereals
Beet Greens 0.12mg (8% DV) per 100 gram serving 0.17mg (11% DV) per cup, cooked (144 grams) Click to see complete nutrition facts for Beet Greens
Ham & Salami 0.93mg (62% DV) per 100 gram serving 0.26mg (17% DV) per ounce (28 grams) Click to see complete nutrition facts for Ham & Salami
Sprouted Beans 0.39mg (26% DV) per 100 gram serving 0.41mg (27% DV) per cup (104 grams) Click to see complete nutrition facts for Sprouted Beans
Spinach (Cooked) 0.10mg (6% DV) per 100 gram serving 0.17mg (11% DV) per cup (180 grams) Click to see complete nutrition facts for Spinach (Cooked)
For more foods high in vitamin B1 (thiamin) use the nutrient ranking tool.





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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 25.