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 701–756 of 756. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Papaya, unripe, green flesh, raw 0.01 mg 1%
★ Aubergine, flesh and skin, boiled in unsalted water 0.01 mg 1%
★ Carrots, young, canned in water, re-heated, drained 0.01 mg 1%
4 Peppers, capsicum, green, raw 0.01 mg 1%
5 Bay leaf, dried 0.01 mg 1%
6 Oil, sesame 0.01 mg 1%
7 Peaches, canned in syrup, whole contents 0.01 mg 1%
8 Apple juice concentrate, unsweetened, commerical 0.01 mg 1%
9 Gherkins, raw 0.01 mg 1%
10 Sapodilla, flesh only 0.01 mg 1%
11 Agar, dried 0.01 mg 1%
12 Beetroot, raw 0.01 mg 1%
13 Cole leaves, dried, boiled in unsalted water 0.01 mg 1%
14 Pears, canned in juice, whole contents 0.01 mg 1%
15 Peaches, canned in juice, whole contents 0.01 mg 1%
16 Lemon juice, fresh, weighed as whole fruit 0.01 mg 1%
17 Apples, cooking, raw, flesh only, weighed with skin and core 0.01 mg 1%
18 Coffee, infusion, average, with semi-skimmed milk 0.01 mg 1%
19 Agar, dried, soaked and drained 0.01 mg 1%
20 Passion fruit juice 0.01 mg 1%
21 Mushroom, maitake 0.0099 mg 1%
22 Apples, honeycrisp, with skin, raw 0.0088 mg 1%
23 Apples, red delicious, with skin, raw 0.0088 mg 1%
24 Mushroom, beech 0.0079 mg 1%
25 Mushroom, king oyster 0.0064 mg 1%
26 Apples, fuji, with skin, raw 0.0063 mg 1%
27 Mushroom, portabella 0.0052 mg 0%
28 Mushroom, crimini 0.0042 mg 0%
29 Mushrooms, shiitake 0.0013 mg 0%
30 Cheese, Stilton 0.0001 mg 0%
31 Cheese, Red Leicester 0 mg 0%
32 Cheese, processed, plain 0 mg 0%
33 Cheese, Mozzarella 0 mg 0%
34 Cheese, Parmesan 0 mg 0%
35 Cheese spread, plain 0 mg 0%
36 Cheese, Wensleydale 0 mg 0%
37 Apple juice, with added vitamin C, from concentrate, shelf stable 0 mg 0%
38 Aubergine, fried in butter 0 mg 0%
39 Cola 0 mg 0%
40 Salt 0 mg 0%
41 Bicarbonate of soda 0 mg 0%
42 Tea, infusion, average, with whole milk 0 mg 0%
43 Vinegar 0 mg 0%
44 Spirits, 40% volume 0 mg 0%
45 Coffeemate, whitener powder 0 mg 0%
46 Sugar, white 0 mg 0%
47 Sugar, icing 0 mg 0%
48 Bagels, plain 0 mg 0%
49 Tonic water 0 mg 0%
50 Bread, seeded 0 mg 0%
51 Cola, diet 0 mg 0%
52 Grape juice, white, with added vitamin C, from concentrate, shelf stable 0 mg 0%
53 Coffee, instant, made up with water 0 mg 0%
54 Tea, green, infusion 0 mg 0%
55 Water, distilled 0 mg 0%
56 Aubergine, fried in rapeseed oil 0 mg 0%

* 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.