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Foods high in Thiamin (B1)

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much thiamin (b1) they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 1.2 mg.

Foods high in Thiamin (B1)
FoodTypical portionIn that portionPer 100 kcal
Yeast extract spread1 tsp (6 g)1.4 mg (117% DV)12.6 mg
Tomatoes, red, ripe, canned, packed in tomato juice1 medium (111 g)0.64 mg (53% DV)3.59 mg
Margarine-like, vegetable oil spread, fat-free, tub1 cup (233 g)2.36 mg (196% DV)2.3 mg
Luncheon slices, meatless1 slice, thin (14 g)0.56 mg (47% DV)2.12 mg
Veggie burgers or soyburgers, unprepared1 pattie (70 g)1.86 mg (155% DV)1.5 mg
Bacon, meatless1 cup (144 g)6.34 mg (528% DV)1.42 mg
Beans, kidney, mature seeds, sprouted, raw1 cup (184 g)0.68 mg (57% DV)1.28 mg
Cowpeas, leafy tips, raw1 cup, chopped (36 g)0.13 mg (11% DV)1.22 mg
Cowpeas, leafy tips, cooked, boiled, drained, without salt1 cup, chopped (53 g)0.14 mg (11% DV)1.16 mg
Seeds, sunflower seed flour, partially defatted1 cup (64 g)2.04 mg (170% DV)0.98 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried100 g1.57 mg (131% DV)0.94 mg
Sausage, meatless1 patty (38 g)0.89 mg (74% DV)0.92 mg
Pork, fresh, loin, tenderloin, separable lean only, raw100 g1 mg (83% DV)0.92 mg
Lamb, New Zealand, imported, liver, raw100 g1.21 mg (101% DV)0.89 mg
Rice bran, crude1 cup (118 g)3.25 mg (271% DV)0.87 mg
Pork, fresh, loin, tenderloin, separable lean and fat, raw100 g0.98 mg (82% DV)0.82 mg
Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted1 cup (140 g)1.45 mg (121% DV)0.76 mg
Seeds, sesame flour, low-fat100 g2.52 mg (210% DV)0.76 mg
Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw100 g0.76 mg (63% DV)0.71 mg
Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated1 cup (140 g)1.17 mg (98% DV)0.7 mg
Seeds, sesame flour, partially defatted100 g2.53 mg (211% DV)0.66 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, raw100 g0.56 mg (47% DV)0.64 mg
Lamb, variety meats and by-products, kidneys, raw100 g0.62 mg (52% DV)0.64 mg
Seeds, cottonseed flour, low fat (glandless)100 g2.09 mg (174% DV)0.63 mg
Seeds, cottonseed meal, partially defatted (glandless)100 g2.22 mg (185% DV)0.6 mg
Chicken, meatless, breaded, fried1 cup, diced (130 g)1.66 mg (138% DV)0.55 mg
Wheat germ, crude1 cup (115 g)2.16 mg (180% DV)0.52 mg
Melon balls, frozen1 cup, unthawed (173 g)0.29 mg (24% DV)0.5 mg
Lamb, New Zealand, imported, heart, raw100 g0.52 mg (43% DV)0.49 mg
Lamb, New Zealand, imported, kidney, raw100 g0.41 mg (34% DV)0.49 mg
Oat bran, raw1 cup (94 g)1.1 mg (92% DV)0.48 mg
Goose, liver, raw1 liver (94 g)0.53 mg (44% DV)0.42 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)0.3 mg (25% DV)0.42 mg
Fish, burbot, raw1 fillet (116 g)0.43 mg (36% DV)0.41 mg
Duck, domesticated, liver, raw1 liver (44 g)0.25 mg (21% DV)0.41 mg
Corn flour, masa, enriched, white1 cup (114 g)1.68 mg (140% DV)0.41 mg
Corn flour, yellow, masa, enriched1 cup (114 g)1.68 mg (140% DV)0.41 mg
Emu, inside drum, raw100 g0.42 mg (35% DV)0.39 mg
Salad dressing, thousand island, commercial, regular1 cup (250 g)3.61 mg (301% DV)0.38 mg
Fish, burbot, cooked, dry heat1 fillet (90 g)0.39 mg (32% DV)0.37 mg
Beef, variety meats and by-products, kidneys, raw100 g0.36 mg (30% DV)0.36 mg
Fish, pompano, florida, raw1 fillet (112 g)0.63 mg (52% DV)0.34 mg
Duck, wild, breast, meat only, raw½ breast, bone and skin removed (83 g)0.34 mg (29% DV)0.34 mg
Cheese, American, nonfat or fat free1 serving (19 g)0.08 mg (7% DV)0.33 mg
Fish, pompano, florida, cooked, dry heat1 fillet (88 g)0.6 mg (50% DV)0.32 mg
Emu, full rump, raw100 g0.36 mg (30% DV)0.32 mg
Pineapple, canned, water pack, solids and liquids1 slice, or ring (3" dia) with liquid (47 g)0.04 mg (4% DV)0.29 mg
Fish, pike, walleye, raw1 fillet (159 g)0.43 mg (36% DV)0.29 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g0.37 mg (31% DV)0.28 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled100 g0.4 mg (34% DV)0.26 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.