NutriScrolls

Foods High in Vitamin B1 (Thiamine)

141 foods ranked for thiamine. Top of the list: Flaxseeds with 1.64 mg per 100 g, then Sunflower seeds (1.48 mg). Data from USDA.

By · Updated · 5 sources

Editorial policy · How we use data

Foods high in vitamin B1

Per serving. Bars show the share of the Daily Value (1.2 mg a day).

Per 100 g. Bars show the share of the Daily Value (1.2 mg a day). The line marks 100%.

Per serving. Bars show the share of the EU Reference Intake (1.1 mg a day).

Per 100 g. Bars show the share of the EU Reference Intake (1.1 mg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.Navy beansBeans and Legumes · per 1 cup (182 g)0.43 mg36% of the Daily Value39% of the Reference Intake
  2. 2.Black beansBeans and Legumes · per 1 cup (172 g)0.42 mg35% of the Daily Value38% of the Reference Intake
  3. 3.Sunflower seedsNuts and Seeds · per 1 oz (28 g)0.42 mg35% of the Daily Value38% of the Reference Intake
  4. 4.PeasBeans and Legumes · per 1 cup (160 g)0.41 mg35% of the Daily Value38% of the Reference Intake
  5. 5.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)0.38 mg32% of the Daily Value35% of the Reference Intake
  6. 6.Cranberry beansBeans and Legumes · per 1 cup (177 g)0.37 mg31% of the Daily Value34% of the Reference Intake
  7. 7.Macadamia nutsNuts and Seeds · per 1 oz (28 g)0.34 mg28% of the Daily Value31% of the Reference Intake
  8. 8.LentilsBeans and Legumes · per 1 cup (198 g)0.33 mg28% of the Daily Value30% of the Reference Intake
  9. 9.Mung beansBeans and Legumes · per 1 cup (202 g)0.33 mg28% of the Daily Value30% of the Reference Intake
  10. 10.Pinto beansBeans and Legumes · per 1 cup (171 g)0.33 mg28% of the Daily Value30% of the Reference Intake
  11. 11.OatsGrains · per ½ cup (40 g)0.31 mg25% of the Daily Value28% of the Reference Intake
  12. 12.Lima beansBeans and Legumes · per 1 cup (188 g)0.3 mg25% of the Daily Value28% of the Reference Intake
  13. 13.BarleyGrains · per ¼ cup (46 g)0.3 mg25% of the Daily Value27% of the Reference Intake
  14. 14.Kidney beansBeans and Legumes · per 1 cup (177 g)0.28 mg24% of the Daily Value26% of the Reference Intake
  15. 15.Great northern beansBeans and Legumes · per 1 cup (177 g)0.28 mg23% of the Daily Value25% of the Reference Intake
  16. 16.SoybeansBeans and Legumes · per 1 cup (172 g)0.27 mg22% of the Daily Value24% of the Reference Intake
  17. 17.Adzuki beansBeans and Legumes · per 1 cup (230 g)0.26 mg22% of the Daily Value24% of the Reference Intake
  18. 18.Pistachio nutsNuts and Seeds · per 1 oz (28 g)0.25 mg21% of the Daily Value22% of the Reference Intake
  19. 19.MackerelSeafood · per 1 fillet (112 g)0.2 mg16% of the Daily Value18% of the Reference Intake
  20. 20.Brown riceGrains · per ¼ cup (48 g)0.2 mg16% of the Daily Value18% of the Reference Intake
  21. 21.Wild Atlantic SalmonSeafood · per 3 oz (85 g)0.19 mg16% of the Daily Value17% of the Reference Intake
  22. 22.AsparagusVegetables · per 1 cup (134 g)0.19 mg16% of the Daily Value17% of the Reference Intake
  23. 23.ChickpeasBeans and Legumes · per 1 cup (164 g)0.19 mg16% of the Daily Value17% of the Reference Intake
  24. 24.PecansNuts and Seeds · per 1 oz (28 g)0.19 mg16% of the Daily Value17% of the Reference Intake
  25. 25.WheatGrains · per ¼ cup (48 g)0.19 mg15% of the Daily Value17% of the Reference Intake
  1. 1.FlaxseedsNuts and Seeds1.64 mg137% of the Daily Value149% of the Reference Intake
  2. 2.Sunflower seedsNuts and Seeds1.48 mg123% of the Daily Value135% of the Reference Intake
  3. 3.Hemp seedsNuts and Seeds1.28 mg106% of the Daily Value116% of the Reference Intake
  4. 4.Macadamia nutsNuts and Seeds1.2 mg100% of the Daily Value109% of the Reference Intake
  5. 5.Pistachio nutsNuts and Seeds0.87 mg73% of the Daily Value79% of the Reference Intake
  6. 6.Sesame seedsNuts and Seeds0.79 mg66% of the Daily Value72% of the Reference Intake
  7. 7.OatsGrains0.76 mg64% of the Daily Value69% of the Reference Intake
  8. 8.PecansNuts and Seeds0.66 mg55% of the Daily Value60% of the Reference Intake
  9. 9.BarleyGrains0.65 mg54% of the Daily Value59% of the Reference Intake
  10. 10.HazelnutsNuts and Seeds0.64 mg54% of the Daily Value58% of the Reference Intake
  11. 11.PeanutsNuts and Seeds0.64 mg53% of the Daily Value58% of the Reference Intake
  12. 12.Chia seedsNuts and Seeds0.62 mg52% of the Daily Value56% of the Reference Intake
  13. 13.Brazil nutsNuts and Seeds0.62 mg51% of the Daily Value56% of the Reference Intake
  14. 14.CashewsNuts and Seeds0.42 mg35% of the Daily Value38% of the Reference Intake
  15. 15.Brown riceGrains0.41 mg34% of the Daily Value38% of the Reference Intake
  16. 16.WheatGrains0.39 mg32% of the Daily Value35% of the Reference Intake
  17. 17.Pine nutsNuts and Seeds0.36 mg30% of the Daily Value33% of the Reference Intake
  18. 18.SpeltGrains0.36 mg30% of the Daily Value33% of the Reference Intake
  19. 19.QuinoaGrains0.36 mg30% of the Daily Value33% of the Reference Intake
  20. 20.WalnutsNuts and Seeds0.34 mg28% of the Daily Value31% of the Reference Intake
  21. 21.RyeGrains0.32 mg26% of the Daily Value29% of the Reference Intake
  22. 22.Pumpkin seedsNuts and Seeds0.27 mg23% of the Daily Value25% of the Reference Intake
  23. 23.PeasBeans and Legumes0.26 mg22% of the Daily Value24% of the Reference Intake
  24. 24.Black beansBeans and Legumes0.24 mg20% of the Daily Value22% of the Reference Intake
  25. 25.Navy beansBeans and Legumes0.24 mg20% of the Daily Value22% of the Reference Intake
  1. 1.AsparagusVegetables0.72 mg
  2. 2.EndiveVegetables0.47 mg
  3. 3.White mushroomsVegetables0.37 mg
  4. 4.SpinachVegetables0.34 mg
  5. 5.Brussels sproutsVegetables0.32 mg
  6. 6.KaleVegetables0.32 mg
  7. 7.PeasBeans and Legumes0.31 mg
  8. 8.FlaxseedsNuts and Seeds0.31 mg
  9. 9.Bok choyVegetables0.31 mg
  10. 10.Iceberg lettuceVegetables0.29 mg
  11. 11.CorianderHerbs and spices0.29 mg
  12. 12.ZucchiniVegetables0.26 mg
  13. 13.ChivesHerbs and spices0.26 mg
  14. 14.Sunflower seedsNuts and Seeds0.25 mg
  15. 15.Garden cressVegetables0.25 mg
  16. 16.BroccoliVegetables0.25 mg
  17. 17.CabbageVegetables0.24 mg
  18. 18.ParsleyHerbs and spices0.24 mg
  19. 19.Hemp seedsNuts and Seeds0.23 mg
  20. 20.Green beansBeans and Legumes0.21 mg
  21. 21.Bell peppersVegetables0.21 mg
  22. 22.TomatoesVegetables0.21 mg
  23. 23.CauliflowerVegetables0.2 mg
  24. 24.OatsGrains0.2 mg
  25. 25.KohlrabiVegetables0.19 mg

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