All nutrients

Vitamin B1 (thiamin)

Thiamin. It helps convert carbohydrates into usable energy and contributes to the normal function of the heart and nervous system. Found in whole grains, pork and legumes.

Adult daily reference intake: 1.1 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin B1 (thiamin)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous134 foods measured

  1. 1Nutritional yeast11.6 mg1055%
  2. 2Baker's yeast, dehydrated11 mg1000%
  3. 3Royal jelly4.3 mg391%
  4. 4Rice bran2.75 mg250%
  5. 5Spirulina, (spirulina sp.), dried2.38 mg216%
  6. 6Veal stock for sauce and cooking, dehydrated2.19 mg199%
  7. 7Broth, stock or bouillon, beef, dehydrated1.38 mg125%
  8. 8Wheat germ1.32 mg120%

fruits, vegetables, legumes and nuts404 foods measured

  1. 1Sunflower seed1.98 mg180%
  2. 2Tahini (sesame paste)1.41 mg128%
  3. 3Flaxseed1.22 mg111%
  4. 4Sesame seed, grilled, husked1.21 mg110%
  5. 5Macadamia nut1.2 mg109%
  6. 6Alfalfa seeds, raw1.08 mg98%
  7. 7Brazil nut0.87 mg79%
  8. 8Soybean, whole grain0.87 mg79%

sugar and confectionery155 foods measured

  1. 1Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements1.41 mg128%
  2. 2Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements1.25 mg114%
  3. 3Breakfast cereals, puffed/popped rice, fortified with vitamins and chemical elements1.2 mg109%
  4. 4Breakfast cereals, chocolate puffed/popped wheat grain, fortified with vitamins and chemical elements1.2 mg109%
  5. 5Breakfast cereals, mix of puffed or extruded cereals, fortified with vitamins and chemical elements1.13 mg103%
  6. 6Breakfast cereals, diet, plain, not fortified1.1 mg100%
  7. 7Breakfast cereals, diet, with chocolate, fortified with vitamins and chemical elements1.07 mg97%
  8. 8Cereal bar with fruit, fortified with vitamins and minerals1.07 mg97%

meat, egg and fish544 foods measured

  1. 1Dry-cured ham, fat and rind removed1.2 mg109%
  2. 2Pork loin, cooked0.99 mg90%
  3. 3Pork tenderloin, lean, raw0.98 mg89%
  4. 4Pork tenderloin roast, cooked0.97 mg88%
  5. 5Pork filet mignon, raw0.95 mg86%
  6. 6Pork filet mignon, cooked0.94 mg85%
  7. 7Salami, pure pork0.93 mg85%
  8. 8Pork, rack, cooked0.89 mg81%

cereal products103 foods measured

  1. 1Wheat, whole, pre-cooked, raw1.11 mg101%
  2. 2Crispbread, extruded and grilled0.77 mg70%
  3. 3Oat, raw0.76 mg69%
  4. 4Rusk, unsalted0.66 mg60%
  5. 5Barley, whole, raw0.65 mg59%
  6. 6Salty snacks, crackers, garnished or filled with cheese0.62 mg56%
  7. 7Khorasan wheat0.57 mg52%
  8. 8Salty snacks, crackers, reduced fat0.44 mg40%

beverages104 foods measured

  1. 1Malted cocoa or chocolate powder for beverage, with sugar0.98 mg89%
  2. 2Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements0.52 mg47%
  3. 3Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins0.48 mg44%
  4. 4Mixed fruits juice, orange based, multivitamin0.34 mg31%
  5. 5Mixed fruits juice, reconstituted from a concentrate, multivitamin0.3 mg27%
  6. 6Lemon or lime base, for beverage, without sugar (to be diluted)0.27 mg25%
  7. 7Mixed fruits juice, pure juice, multivitamin0.24 mg22%
  8. 8Fruit nectar, sweetened, reduced sugar0.21 mg19%

Other27 foods measured

  1. 1Soya flour0.67 mg61%
  2. 2Phyllo or filo dough, raw0.54 mg49%
  3. 3Chick pea flour0.49 mg45%
  4. 4Millet flour0.45 mg41%
  5. 5Oatmeal flakes0.43 mg39%
  6. 6Buckwheat flour0.38 mg35%
  7. 7Barley flour0.35 mg32%
  8. 8Wheat flour, type 1500.34 mg31%

milk and milk products150 foods measured

  1. 1Milk, powder, skimmed0.43 mg39%
  2. 2Milk, powder, whole0.33 mg30%
  3. 3Plant-based cheese, with cashew, prepacked0.3 mg27%
  4. 4French toast0.24 mg22%
  5. 5Milk, powder, semi-skimmed0.21 mg19%
  6. 6Milk, 1,2% fat, multi-vitamin fortified, UHT0.17 mg15%
  7. 7Yogurt, fermented milk or dairy specialty, flavoured, with sugar0.17 mg15%
  8. 8Processed cheese snack w breadsticks, for children0.15 mg14%

fats and oils14 foods measured

  1. 1Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted, with plant sterols esters0.42 mg38%
  2. 2Vegetable fat (margarine type), spreadable, 30-40% fat, light, unsalted0.33 mg30%
  3. 3Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted0.11 mg10%
  4. 4Pork fat, raw0.084 mg8%
  5. 5Fat spreadfat content unknown, unsalted (average)0.031 mg3%
  6. 6Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted0.027 mg2%
  7. 7Blended fat (vegetable and animal origins), spreadable, 30-40% fat0.017 mg2%
  8. 8Butter, 60-62% fat, light, lightly salted0.01 mg<1%

ice cream and sorbet17 foods measured

  1. 1Sorbet, on stick0.094 mg9%
  2. 2Ice cream, cone, mini0.089 mg8%
  3. 3Ice cream, chocolate coated0.067 mg6%
  4. 4Ice cream, cone (normal size)0.05 mg5%
  5. 5Ice cream, in box0.048 mg4%
  6. 6Ice cream, luxury, in cup0.048 mg4%
  7. 7Ice cream, box or cup (average)0.048 mg4%
  8. 8Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.041 mg4%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.