Foods High in Thiamin (Vitamin B1)
Daily value: 1.2 mg/day
Thiamin (vitamin B1) is the first B vitamin ever discovered and plays a critical role in converting carbohydrates into cellular energy. Adults need 1.2 mg/day, yet thiamin is water-soluble and not stored in large amounts — your body relies on daily intake. Deficiency was historically common as beriberi, and while severe deficiency is rare in developed countries today, subclinical insufficiency is more prevalent than many realize, particularly among those with high alcohol intake, diabetes, or diets heavy in refined grains. The good news: thiamin is found in a wide range of foods, from pork and legumes to whole grains and seeds.
Top 80 Foods High in Thiamin (Vitamin B1)
Nutritional Yeast
2 tbsp (16g)
3.7 mg of thiamin (vitamin b1) per serving
Pork Tenderloin
4 oz (113g)
1.1 mg of thiamin (vitamin b1) per serving
Sunflower Seeds
¼ cup (35g)
0.5 mg of thiamin (vitamin b1) per serving
Teff
1 cup cooked (252g)
0.5 mg of thiamin (vitamin b1) per serving
Black Beans
1 cup cooked (172g)
0.4 mg of thiamin (vitamin b1) per serving
Green Peas
1 cup cooked (160g)
0.4 mg of thiamin (vitamin b1) per serving
Hemp Seeds
3 tbsp (30g)
0.4 mg of thiamin (vitamin b1) per serving
Split Peas
1 cup cooked (196g)
0.4 mg of thiamin (vitamin b1) per serving
Tahini (Sesame Paste)
2 tbsp (30g)
0.4 mg of thiamin (vitamin b1) per serving
Asparagus
1 cup cooked (180g)
0.3 mg of thiamin (vitamin b1) per serving
Edamame
1 cup shelled (155g)
0.3 mg of thiamin (vitamin b1) per serving
Kidney Beans
1 cup cooked (177g)
0.3 mg of thiamin (vitamin b1) per serving
Lentils
1 cup cooked (198g)
0.3 mg of thiamin (vitamin b1) per serving
Lima Beans
1 cup cooked (170g)
0.3 mg of thiamin (vitamin b1) per serving
Mussels
3 oz cooked (85g)
0.3 mg of thiamin (vitamin b1) per serving
Pistachios
¼ cup (31g)
0.3 mg of thiamin (vitamin b1) per serving
Wild Salmon
4 oz fillet (113g)
0.3 mg of thiamin (vitamin b1) per serving
Brown Rice
1 cup cooked (195g)
0.2 mg of thiamin (vitamin b1) per serving
Brussels Sprouts
1 cup cooked (156g)
0.2 mg of thiamin (vitamin b1) per serving
Chia Seeds
2 tbsp (28g)
0.2 mg of thiamin (vitamin b1) per serving
Chickpeas
1 cup cooked (164g)
0.2 mg of thiamin (vitamin b1) per serving
Ground Flaxseed
2 tbsp (14g)
0.2 mg of thiamin (vitamin b1) per serving
Beef Liver
3 oz (85g)
0.2 mg of thiamin (vitamin b1) per serving
Millet
1 cup cooked (174g)
0.2 mg of thiamin (vitamin b1) per serving
Oats
½ cup dry (40g)
0.2 mg of thiamin (vitamin b1) per serving
Pecans
1 oz (28g)
0.2 mg of thiamin (vitamin b1) per serving
Quinoa
1 cup cooked (185g)
0.2 mg of thiamin (vitamin b1) per serving
Spinach
1 cup cooked (180g)
0.2 mg of thiamin (vitamin b1) per serving
Spirulina
1 tbsp (7g)
0.2 mg of thiamin (vitamin b1) per serving
Sweet Potato
1 medium (150g)
0.2 mg of thiamin (vitamin b1) per serving
Tofu (firm)
½ cup (126g)
0.2 mg of thiamin (vitamin b1) per serving
White Beans
1 cup cooked (179g)
0.2 mg of thiamin (vitamin b1) per serving
Almonds
¼ cup (35g)
0.1 mg of thiamin (vitamin b1) per serving
Artichoke
1 medium cooked (120g)
0.1 mg of thiamin (vitamin b1) per serving
Barley
1 cup cooked (157g)
0.1 mg of thiamin (vitamin b1) per serving
Beef (lean)
4 oz (113g)
0.1 mg of thiamin (vitamin b1) per serving
Red Bell Pepper
1 medium (119g)
0.1 mg of thiamin (vitamin b1) per serving
Bison (Ground)
4 oz (113g)
0.1 mg of thiamin (vitamin b1) per serving
Blueberries
1 cup (148g)
0.1 mg of thiamin (vitamin b1) per serving
Brazil Nuts
3 nuts (15g)
0.1 mg of thiamin (vitamin b1) per serving
Broccoli
1 cup cooked (156g)
0.1 mg of thiamin (vitamin b1) per serving
Buckwheat
1 cup cooked (168g)
0.1 mg of thiamin (vitamin b1) per serving
Cabbage
1 cup cooked (150g)
0.1 mg of thiamin (vitamin b1) per serving
Canned Pumpkin
1 cup (245g)
0.1 mg of thiamin (vitamin b1) per serving
Canned Tuna
1 can drained (142g)
0.1 mg of thiamin (vitamin b1) per serving
Cantaloupe
1 cup cubed (160g)
0.1 mg of thiamin (vitamin b1) per serving
Carrots
1 cup chopped (128g)
0.1 mg of thiamin (vitamin b1) per serving
Cashews
¼ cup (28g)
0.1 mg of thiamin (vitamin b1) per serving
Cauliflower
1 cup cooked (124g)
0.1 mg of thiamin (vitamin b1) per serving
Chicken Breast
4 oz (113g)
0.1 mg of thiamin (vitamin b1) per serving
Clams
3 oz cooked (85g)
0.1 mg of thiamin (vitamin b1) per serving
Cod
4 oz (113g)
0.1 mg of thiamin (vitamin b1) per serving
Collard Greens
1 cup cooked (190g)
0.1 mg of thiamin (vitamin b1) per serving
Sweet Corn
1 cup kernels (154g)
0.1 mg of thiamin (vitamin b1) per serving
Eggs
2 large eggs (100g)
0.1 mg of thiamin (vitamin b1) per serving
Fortified Soy Milk
1 cup (240ml)
0.1 mg of thiamin (vitamin b1) per serving
Guava
1 cup (165g)
0.1 mg of thiamin (vitamin b1) per serving
Herring
3 oz (85g)
0.1 mg of thiamin (vitamin b1) per serving
Kale
1 cup chopped (67g)
0.1 mg of thiamin (vitamin b1) per serving
Kefir
1 cup (243g)
0.1 mg of thiamin (vitamin b1) per serving
Lamb
4 oz (113g)
0.1 mg of thiamin (vitamin b1) per serving
Mackerel
3 oz (85g)
0.1 mg of thiamin (vitamin b1) per serving
Milk (whole)
1 cup (244ml)
0.1 mg of thiamin (vitamin b1) per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
0.1 mg of thiamin (vitamin b1) per serving
Orange
1 medium (131g)
0.1 mg of thiamin (vitamin b1) per serving
Oysters
6 medium (84g)
0.1 mg of thiamin (vitamin b1) per serving
Pineapple
1 cup chunks (165g)
0.1 mg of thiamin (vitamin b1) per serving
Pomegranate
1 cup arils (174g)
0.1 mg of thiamin (vitamin b1) per serving
Potato
1 medium (173g)
0.1 mg of thiamin (vitamin b1) per serving
Pumpkin Seeds
¼ cup (30g)
0.1 mg of thiamin (vitamin b1) per serving
Sardines
1 can (92g)
0.1 mg of thiamin (vitamin b1) per serving
Sugar Snap Peas
1 cup (98g)
0.1 mg of thiamin (vitamin b1) per serving
Swiss Chard
1 cup cooked (175g)
0.1 mg of thiamin (vitamin b1) per serving
Tempeh
3 oz (85g)
0.1 mg of thiamin (vitamin b1) per serving
Tomatoes
1 cup chopped (180g)
0.1 mg of thiamin (vitamin b1) per serving
Rainbow Trout
3 oz fillet (85g)
0.1 mg of thiamin (vitamin b1) per serving
Turnip Greens
1 cup cooked (144g)
0.1 mg of thiamin (vitamin b1) per serving
Walnuts
¼ cup (30g)
0.1 mg of thiamin (vitamin b1) per serving
Watercress
2 cups raw (68g)
0.1 mg of thiamin (vitamin b1) per serving
Watermelon
1 cup diced (152g)
0.1 mg of thiamin (vitamin b1) per serving
Budget Rankings: Thiamin
Foods ranked by cost per % Daily Value — cheapest sources first.
Black Beans
33% DV · $1.5/week
Sunflower Seeds
42% DV · $2/week
Pork Tenderloin
92% DV · $5/week
Lentils
25% DV · $1.5/week
Brown Rice
17% DV · $1.5/week
Chickpeas
17% DV · $1.5/week
Oats
17% DV · $1.5/week
White Beans
17% DV · $1.5/week
Teff
42% DV · $4/week
Ground Flaxseed
17% DV · $2/week
Black Beans provides 33% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Thiamin (Vitamin B1)
Compare Top Thiamin (Vitamin B1) Sources
Why Thiamin (Vitamin B1) Matters
🔋 Energy Metabolism
Thiamin is a coenzyme in the pyruvate dehydrogenase complex, converting food into ATP — the energy currency of your cells.
🧠 Nervous System
Essential for nerve signal transmission. Deficiency can cause peripheral neuropathy, confusion, and memory problems.
❤️ Heart Function
The heart muscle requires constant energy production — thiamin deficiency can lead to cardiac enlargement and heart failure (wet beriberi).
⚡ How to Maximize Thiamin (Vitamin B1) Absorption
- •Thiamin is destroyed by heat — raw or lightly cooked foods retain more B1 than heavily boiled foods.
- •Alcohol significantly impairs thiamin absorption and increases urinary excretion.
- •Certain raw fish and shellfish contain thiaminases that destroy B1 — cooking deactivates these enzymes.
- •Refined grains lose most thiamin during processing. Choose whole grains or enriched products.
⚠️ Thiamin (Vitamin B1) Deficiency: Signs & Risk Factors
Who's at Risk?
Heavy alcohol consumers (most common cause in developed countries), people with diabetes or bariatric surgery, older adults, and those on diuretics or proton pump inhibitors.
Symptoms to Watch For
Early: fatigue, irritability, poor concentration, loss of appetite. Advanced: peripheral neuropathy (tingling/numbness in hands and feet), muscle weakness, rapid heartbeat. Severe deficiency causes beriberi or Wernicke-Korsakoff syndrome.
Testing & Diagnosis
Erythrocyte transketolase activity (ETKA) is the gold standard. Whole blood thiamin levels and urinary thiamin excretion are also used. Levels below 70 nmol/L suggest deficiency.
🚫 Common Thiamin (Vitamin B1) Myths — Debunked
Myth: Only alcoholics get thiamin deficiency.
Reality: While alcohol is the top risk factor in developed countries, bariatric surgery patients, people with diabetes, chronic dieters, and those eating primarily white rice or refined grains are also at risk.
Myth: All B vitamins do the same thing.
Reality: Each B vitamin has distinct functions. Thiamin specifically drives carbohydrate metabolism through the TCA cycle — without it, your body can't efficiently extract energy from food.
📅 Sample Daily Menu to Hit Your Thiamin (Vitamin B1) Target
Total: This menu provides approximately 100%+ of your daily thiamin (vitamin b1) needs from whole foods.
Thiamin-Loaded Pork Stir-Fry
This quick stir-fry delivers over 80% of your daily thiamin in one meal.
Ingredients
- 🐖 4 oz pork tenderloin — 0.65 mg thiamin (54% DV)
- 🫘 1 cup green peas — 0.26 mg thiamin (22% DV)
- 🌻 2 tbsp sunflower seeds — 0.25 mg thiamin (21% DV)
- 🍚 1 cup brown rice — 0.19 mg thiamin (16% DV)
Preparation
- Slice pork tenderloin thinly and season with garlic, ginger, and soy sauce.
- Cook brown rice according to package directions.
- Stir-fry pork over high heat until cooked through, about 4 minutes.
- Add peas and cook 2 more minutes. Serve over rice, topped with sunflower seeds.
Pro tip: Don't overcook pork — quick high-heat cooking preserves more thiamin than slow braising.
Why Food Beats Thiamin (Vitamin B1) Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance thiamin (vitamin b1) absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Thiamin (Vitamin B1)
How much thiamin do I need daily?
Adults need 1.1–1.2 mg/day. Pregnant and breastfeeding women need 1.4 mg/day. Most people can meet this through a varied diet including whole grains, legumes, and lean meats.
Can I take too much thiamin?
No tolerable upper limit has been established because excess thiamin is rapidly excreted in urine. High-dose supplements are generally well-tolerated.
Does cooking destroy thiamin?
Yes, thiamin is heat-sensitive and water-soluble. Boiling causes the most loss (up to 40%). Steaming, microwaving, and quick stir-frying preserve more.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.