30 Foods High In Thiamin (Vitamin B1)

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Last Updated on November 9, 2020 by Michael Joseph

Thiamin (vitamin B1) is a member of the B-vitamin group, and it is one of the essential vitamins that we need to obtain from our diet.

This important nutrient plays a crucial role in energy production and the growth, maintenance, and function of cells (1).

According to the FDA’s published daily values, the ‘daily value’ for thiamin is 1.2 mg (2).

Some of the best sources include seafood, pork, legumes, whole grains, nuts, seeds, and vegetables.

This article provides a list of foods high in thiamin alongside the amount of the nutrient they provide per serving and per 100 grams.

Numerous Foods High In Thiamin.

1) Wheat Germ

The germ of a cereal grain is responsible for reproducing and helping to grow a new plant.

In nutritional terms, the germ is also the most nutrient-dense part of wheat.

Notably, just one ounce (28 grams) of toasted wheat germ provides 39% of thiamin’s daily value (3).

Thiamin per oz (28g) serving Thiamin per 100 grams
0.473 mg (39% DV) 1.67 mg (139% DV)

2) Flax Seeds

Flax seeds are an excellent source of nutritional value, and they provide fiber, protein, essential fatty acids, and other B vitamins such as folate.

These little seeds are a great source of thiamin, too, with an ounce serving providing 39% of the daily value (4).

Thiamin per oz (28g) serving Thiamin per 100 grams
0.473 mg (39% DV) 1.64 mg (137% DV)

3) Sunflower Seeds

Sunflower seeds are another nutrient-rich seed, and they provide 35% of the daily value for thiamin per ounce serving (5).

Thiamin per oz (28g) serving Thiamin per 100 grams
0.473 mg (39% DV) 1.48 mg (123% DV)

4) Hemp Seeds

Hemp seeds have grown in popularity over recent years as their nutritional properties have become appreciated.

As well as being high in thiamin, these seeds are one of the best sources of niacin.

Per ounce serving, hemp seeds offer 30% of the daily value for thiamin (6).

Thiamin per oz (28g) serving Thiamin per 100 grams
0.36 mg (30% DV) 1.28 mg (107% DV)

5) Pine Nuts

Although somewhat lesser-known than other nuts, pine nuts are delicious – they’re one of the major ingredients in the condiment pesto.

These nuts offer good nutritional value too, and they provide 29% of the daily value for thiamin (7).

Thiamin per oz (28g) serving Thiamin per 100 grams
0.35 mg (30% DV) 1.24 mg (103% DV)

6) Pistachio Nuts

Arguably one of the tastiest nuts, pistachios are also an excellent source of nutrients.

These nutrients include thiamin, with pistachios offering 16% of the daily value per ounce serving (8).

Thiamin per oz (28g) serving Thiamin per 100 grams
0.19 mg (16% DV) 0.674 mg (56% DV)

7) Ground Pork (Cooked)

Pork offers more thiamin than other types of meat, and ground pork provides 50% of the daily value for thiamin per three-ounce (85-gram) serving (9).

As well as providing vitamin B1, ground pork is also a good source of riboflavin (B2) and niacin (B3).

Thiamin per 3-oz (85g) serving Thiamin per 100 grams
0.6 mg (50% DV) 0.706 mg (59% DV)

8) Ham

Since it is a form of pork, ham is also an excellent source of thiamin.

Just one thick slice (63 grams) of cooked ham supplies 33% of the vitamin’s daily value (10).

Thiamin per thick slice (63g) Thiamin per 100 grams
0.397 mg (33% DV) 0.63 mg (53% DV)

9) Lean Pork Chop

Lean pork chops are another form of pork that provides a good amount of thiamin.

A cooked large pork chop provides 64% of the vitamin’s daily value (11).

Thiamin per large pork chop (129g) Thiamin per 100 grams
0.765 mg (64% DV) 0.593 mg (49% DV)

10) Wheat Bran

The wheat kernel’s outer layer is known as ‘wheat bran,’ and it is a rich source of fiber, vitamins, and minerals.

Wheat bran is high in most B vitamins, and it offers 25% of the daily value for thiamin per cup serving (12).

Thiamin per cup (58g) serving Thiamin per 100 grams
0.303 mg (25% DV) 0.523 mg (44% DV)

11) Bratwurst

Bratwurst is a type of German sausage that features pork and a variety of seasonings.

Due to its pork content, bratwurst is relatively high in thiamin, with a 75-gram sausage providing 29% of the daily value (13).

Thiamin per 75-gram sausage Thiamin per 100 grams
0.344 mg (29% DV) 0.459 mg (38% DV)

12) Rye Bread

Bread made with rye tends to be more nutrient-dense than regular bread made with white flour.

A two-slice serving provides nearly a quarter of the daily value for thiamin with 23% (14).

Thiamin per 2-slice (64g) serving Thiamin per 100 grams
0.278 mg (23% DV) 0.434 mg (36% DV)

13) Bagel (Whole Wheat)

Just like rye bread is more nutrient-rich, so is bread from genuine whole wheat.

For instance, a regular whole wheat bagel provides 35% of thiamin’s daily value (15).

Thiamin per regular bagel (105g) Thiamin per 100 grams
0.423 mg (35% DV) 0.403 mg (34% DV)

14) Rainbow Trout

Rainbow trout is full of B vitamins, particularly vitamin B12 and niacin.

It also offers a good amount of thiamin with a three-ounce (85-gram) serving of cooked trout, offering 10% of the daily value (16).

Thiamin per 3-oz (85g) serving Thiamin per 100 grams
0.122 mg (10% DV) 0.143 mg (12% DV)

15) Salmon

Salmon is another oily fish that contains a good source of thiamin.

A three-ounce (85-gram) serving of cooked farmed Atlantic salmon offers 24% of the daily value for the vitamin (17).

Salmon is also rich in choline, a nutrient that shares some similarities with the B vitamins.

Thiamin per 3-oz (85g) serving Thiamin per 100 grams
0.289 mg (24% DV) 0.34 mg (28% DV)

16) Mussels

Mussels are among the most nutrient-rich seafood options.

These little shellfish are high in thiamin, too, with a cup serving providing 38% of the daily value (18).

Thiamin per cup (150g) serving Thiamin per 100 grams
0.455 mg (38% DV) 0.303 mg (25% DV)

17) Chicken Liver

Chicken liver offers significant quantities of vitamin B5, B12, and all the B vitamins.

This includes thiamin, too, with a three-ounce (85-gram) serving of cooked chicken liver supplying 21% of the daily value (19).

Thiamin per 3-oz (85g) serving Thiamin per 100 grams
0.246 mg (21% DV) 0.289 mg (24% DV)

18) Fish Roe

Fish roe may be somewhat of an acquired taste, and it can be quite expensive too.

However, it offers impressive nutritional value and provides a wide range of essential nutrients.

Among these nutrients, cooked fish roe offers 7% of the daily value for thiamin per ounce (28-gram) serving (20).

Thiamin per ounce (28g) serving Thiamin per 100 grams
0.08 mg (21% DV) 0.277 mg (23% DV)

19) Bluefin Tuna

Bluefin tuna is a nutritious oily fish that provides a rich source of thiamin.

Per three-ounce (85-gram) serving, cooked bluefin tuna offers 20% of the daily value for the vitamin (21).

Thiamin per 3-oz (85g) serving Thiamin per 100 grams
0.236 mg (20% DV) 0.278 mg (23% DV)

20) Pepperoni

Pepperoni is a style of salami from America that usually features a combination of pork, beef, and seasonings.

Largely due to the pork content, pepperoni offers a good amount of thiamin – 13% of the daily value per two-ounce (56-gram) serving (22).

Thiamin per ounce (28g) serving Thiamin per 100 grams
0.152 mg (13% DV) 0.271 mg (23% DV)

21) Green Peas

As a member of the legume family, green peas offer a similar nutrient profile to other legumes.

Per cup serving, green peas provide 33% of the daily value for thiamin (23).

Thiamin per cup (160g) serving Thiamin per 100 grams
0.398 mg (33% DV) 0.249 mg (21% DV)

22) Black Beans

Black beans are another thiamin-rich legume.

A cup serving of cooked black beans supplies 35% of the daily value (24).

Thiamin per cup (172g) serving Thiamin per 100 grams
0.42 mg (35% DV) 0.244 mg (20% DV)

23) Navy Beans

Navy beans are little white legumes that pack a lot of nutritional value.

Per cup serving, cooked navy beans offer 36% of thiamin’s daily value (25).

Thiamin per cup (182g) serving Thiamin per 100 grams
0.431 mg (36% DV) 0.237 mg (20% DV)

24) Black Turtle Beans

Although they look similar to black beans, black turtle beans are an entirely different legume.

However, they are equally high in thiamin: a cup of cooked black turtle beans provides 35% of the daily value (26).

Thiamin per cup (185g) serving Thiamin per 100 grams
0.416 mg (35% DV) 0.225 mg (19% DV)

25) Edamame

Edamame are fresh, immature soybeans, and they are often seen as a vegetable.

Per cup serving, cooked edamame offers 25% of the daily value for thiamin (27).

Thiamin per cup (160g) serving Thiamin per 100 grams
0.294 mg (25% DV) 0.184 mg (15% DV)

26) Tofu

Tofu is a popular food that originates from China, and it is a kind of bean curd made from curdled soy milk.

This popular East Asian food provides a moderate amount of thiamin, offering approximately 12% of the daily value per three-ounce (85-gram) serving (28).

Thiamin per 3-oz (85g) serving Thiamin per 100 grams
0.144 mg (12% DV) 0.177 mg (14% DV)

27) Long-Grain Brown Rice

Since it still contains the rice bran, brown rice offers a broader range of nutrients than white rice.

Among these nutrients, brown rice is a good source of thiamin. A cup serving of cooked long-grain brown rice supplies 29% of the daily value (29).

Thiamin per cup (195g) serving Thiamin per 100 grams
0.345 mg (29% DV) 0.170 mg (14% DV)

28) Lentils

Like all legumes, lentils offer a good mix of B vitamins.

Among these B vitamins, a cup of cooked lentils supplies 28% of the daily value for thiamin (30).

Thiamin per cup (198g) serving Thiamin per 100 grams
0.335 mg (29% DV) 0.169 mg (14% DV)

29) Acorn Squash

Acorn squash is a tasty variety of winter squash with orange flesh.

This popular vegetable offers a wide range of nutrients, and it is quite rich in thiamin too. A cup of cooked squash provides 29% of the daily value for the vitamin (31).

Thiamin per cup (205g) serving Thiamin per 100 grams
0.342 mg (29% DV) 0.167 mg (14% DV)

30) Asparagus

Asparagus is among the tastiest of vegetables, and it’s quite nutritious too.

This tasty green vegetable is one of the best vegetable sources of thiamin, providing 24% of the daily value per cup serving when cooked (32).

Thiamin per cup (180g) serving Thiamin per 100 grams
0.292 mg (24% DV) 0.162 mg (14% DV)

Foods Highest In Thiamin Per 100 Grams

The following table shows each food ranked by how much thiamin it provides per 100 grams for an at-a-glance view.

This is for convenience, but remember that some of these foods have bigger serving sizes than others.

Foods Highest In Thiamin Per 100 Grams
Rank Food Name Thiamin Per 100 Grams % Daily Value
1. Wheat germ 1.67 mg 139%
2. Flax seeds 1.64 mg 137%
3. Sunflower seeds 1.48 mg 123%
4. Hemp seeds 1.28 mg 107%
5. Pine nuts 1.24 mg 103%
6. Ground pork 0.706 mg 59%
7. Pistachio nuts 0.674 mg 56%
8. Ham 0.630 mg 53%
9. Lean pork chop 0.593 mg 49%
10. Wheat bran 0.523 mg 44%
11. Bratwurst 0.459 mg 38%
12. Rye bread 0.434 mg 36%
13. Bagel (whole wheat) 0.403 mg 34%
14. Salmon 0.340 mg 28%
15. Mussels 0.303 mg 25%
16. Chicken liver 0.289 mg 24%
17. Bluefin tuna 0.278 mg 23%
18. Fish roe 0.277 mg 23%
19. Pepperoni 0.271 mg 23%
20. Green peas 0.249 mg 21%
21. Black beans 0.244 mg 20%
22. Navy beans 0.237 mg 20%
23. Black turtle beans 0.225 mg 19%
24. Edamame 0.184 mg 15%
25. Tofu 0.177 mg 14%
26. Long-grain brown rice 0.170 mg 14%
27. Lentils 0.169 mg 14%
28. Acorn squash 0.167 mg 14%
29. Asparagus 0.162 mg 14%
30. Rainbow trout 0.143 mg 12%

Notes and References

All the nutritional values for each food in this guide were sourced from the USDA’s FoodData Central Database.

Thiamin daily values for each food were calculated using these values in conjunction with the FDA’s latest published daily values.

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