About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Thiamin (B1). This is a research tool — nothing here constitutes medical advice.

About Thiamin (B1)

Micronutrient

Thiamin is essential for converting carbohydrates into energy via the citric acid cycle, and for the synthesis of fatty acids and certain neurotransmitters. It cannot be stored in the body for long, so regular dietary intake is important. Wholegrains, legumes, nutritional yeast, and sunflower seeds are good plant sources.

⚠️ Too little

Beriberi — wet beriberi affects the cardiovascular system (oedema, heart failure); dry beriberi causes peripheral neuropathy (weakness, tingling, paralysis). Wernicke–Korsakoff syndrome, a serious neurological condition, occurs in severe deficiency particularly associated with heavy alcohol use. Deficiency is rare in the UK on a varied diet.

🚫 Too much

No toxic effects from food sources are known. The body readily excretes excess thiamin in urine.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
1.1 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
4.1 mg
Yeast extract
= 373% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Thiamin (B1)

756 foods with recorded data, ranked highest first. Showing 1–100 of 756. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Yeast extract 4.1 mg 200%
★ Yeast, dried 2.33 mg 200%
★ Wheatgerm 1.8 mg 164%
4 Flaxseed (linseed), ground 1.64 mg 149%
5 Sunflower seeds 1.6 mg 145%
6 Stuffing mix, dried 1.42 mg 129%
7 Coriander leaves, dried 1.25 mg 114%
8 Peanuts, kernel only, plain, unsalted 1.14 mg 104%
9 Porridge oats, unfortified 1.05 mg 95%
10 Flour, wheat, all-purpose, enriched, unbleached 1.05 mg 95%
11 Tomato ketchup 1 mg 91%
12 Sesame butter, creamy 0.993 mg 90%
13 Tomato puree 0.98 mg 89%
14 Flour, bread, white, enriched, unbleached 0.953 mg 87%
15 Tahini paste 0.94 mg 85%
16 Flour, wheat, all-purpose, enriched, bleached 0.939 mg 85%
17 Sesame seeds 0.93 mg 85%
18 Bran, wheat 0.93 mg 85%
19 Nuts, mixed 0.89 mg 81%
20 Beans, blackeye, whole, dried, raw 0.87 mg 79%
21 Beans, pigeon peas, dahl, dried, raw 0.86 mg 78%
22 Beans, pigeon peas, whole, dried, raw 0.86 mg 78%
23 Poppy seeds 0.85 mg 77%
24 Peanuts, kernel only, plain, weighed with shells 0.79 mg 72%
25 Peas, raw 0.74 mg 67%
26 Pine nuts (raw) 0.73 mg 66%
27 Yeast, bakers, compressed 0.71 mg 65%
28 Pecans (raw) 0.71 mg 65%
29 Peas, split, dried, raw 0.7 mg 64%
30 Pistachios (raw) 0.7 mg 64%
31 Peas, boiled in unsalted water 0.7 mg 64%
32 Flour, semolina, fine 0.695 mg 63%
33 Cashew nuts, raw 0.69 mg 63%
34 Beans, pinto, dried, raw 0.68 mg 62%
35 Flour, millet, foxtail 0.68 mg 62%
36 Brazil nuts (raw) 0.67 mg 61%
37 Flour, corn, yellow, fine meal, enriched 0.662 mg 60%
38 Cumin seeds 0.63 mg 57%
39 Chia seeds, dried 0.62 mg 56%
40 Beans, soya, dried, raw 0.61 mg 55%
41 Peas, dried, raw 0.6 mg 55%
42 Peas, frozen, raw 0.6 mg 55%
43 Peas, frozen, microwaved 0.59 mg 54%
44 Lentils, red, split, dried, raw 0.57 mg 52%
45 Nuts, pecans, halves, raw 0.548 mg 50%
46 Mustard seeds 0.54 mg 49%
47 Buckwheat, whole grain 0.539 mg 49%
48 Thyme, dried, ground 0.51 mg 46%
49 Rosemary, dried 0.51 mg 46%
50 Flour, whole wheat, unenriched 0.504 mg 46%
51 Beans, broad, dried, raw 0.5 mg 45%
52 Einkorn, grain, dry, raw 0.49 mg 45%
53 Seeds, sunflower seed kernels, dry roasted, with salt added 0.473 mg 43%
54 Beans, aduki, whole, dried, raw 0.45 mg 41%
55 Beans, butter, dried, raw 0.45 mg 41%
56 Flour, gram 0.45 mg 41%
57 Beans, haricot, whole, dried, raw 0.45 mg 41%
58 Hazelnuts (raw) 0.43 mg 39%
59 Flour, wheat, wholemeal, self raising 0.43 mg 39%
60 Dill seeds 0.42 mg 38%
61 Dill, dried 0.42 mg 38%
62 Sorghum grain, white, pearled, unenriched, dry, raw 0.416 mg 38%
63 Lentils, green and brown, whole, dried, raw 0.41 mg 37%
64 Cashew nuts, kernel only, roasted and salted 0.41 mg 37%
65 Fennel seeds 0.41 mg 37%
66 Oats, whole grain, rolled, old fashioned 0.406 mg 37%
67 Flour, semolina, coarse and semi-coarse 0.405 mg 37%
68 Peas, frozen, boiled 0.4 mg 36%
69 Walnuts (raw) 0.4 mg 36%
70 Sorghum flour, white, pearled, unenriched, dry, raw 0.394 mg 36%
71 Bread, whole-wheat, commercially prepared 0.391 mg 36%
72 Flour, wheat, brown 0.39 mg 35%
73 Beans, chick peas, Kabuli, split, dried, raw 0.39 mg 35%
74 Flour, oat, whole grain 0.39 mg 35%
75 Beans, chick peas, Kabuli, whole, dried, raw 0.39 mg 35%
76 Pistachio nuts, kernel only, roasted and salted, weighed with shells 0.39 mg 35%
77 Flour, wheat, brown, bread/strong 0.39 mg 35%
78 Caraway seeds 0.38 mg 35%
79 Flour, wheat, wholemeal, bread/strong 0.38 mg 35%
80 Flour, soya 0.38 mg 35%
81 Rice, brown, basmati, raw 0.38 mg 35%
82 Farro, pearled, dry, raw 0.376 mg 34%
83 Mushrooms, Chinese, dried, raw 0.37 mg 34%
84 Flour, soy, full-fat 0.362 mg 33%
85 Beans, mung, dahl, dried, raw 0.36 mg 33%
86 Flour, wheat, wholemeal 0.36 mg 33%
87 Beans, mung, whole, dried, raw 0.36 mg 33%
88 Nutmeg, ground 0.35 mg 32%
89 Garam masala 0.35 mg 32%
90 Pecan nuts, kernel only, weighed with shells 0.35 mg 32%
91 Flour, rye 0.35 mg 32%
92 Flour, chapati, brown 0.35 mg 32%
93 Bread, pitta, white 0.34 mg 31%
94 Oats, whole grain, steel cut 0.334 mg 30%
95 Parsley, dried 0.33 mg 30%
96 Fenugreek seeds 0.33 mg 30%
97 Pepper, cayenne, ground 0.33 mg 30%
98 Cabbage, green, raw 0.33 mg 30%
99 Paprika 0.33 mg 30%
100 Bread rolls, brown, crusty 0.32 mg 29%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.