Vitamin B1 (Thiamin)

Required for the breakdown and release energy from food.

Also involved in the normal function of the nervous system, skeletal muscles, and the heart.

Daily Reference Intake: 1.1mg (Specified by European Food Safety Authority)

Top Vitamin B1 (Thiamin) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Soups, sauces and miscellaneous foods
	Dried yeast	2.3mg	212%	47g
	Cereals and cereal products
	Wheatgerm	1.8mg	164%	61g
	Oats porridge (unfortified)	1.0mg	95%	105g
	Wheat flour (brown)	0.4mg	35%	282g
	Wheat flour (wholemeal)	0.4mg	33%	306g
	Chapati flour (brown)	0.3mg	32%	314g
	Rye flour	0.3mg	32%	314g
	Pitta bread (white)	0.3mg	31%	324g
	Brown bread rolls (crusty)	0.3mg	29%	344g
	Chapati flour (white)	0.3mg	28%	355g
	Bread rolls (wholemeal)	0.3mg	27%	367g
	Brown bread rolls (soft)	0.3mg	26%	379g
	Buckwheat (groats)	0.3mg	25%	393g
	Naan bread (retail)	0.3mg	25%	407g
	Crispbread (rye)	0.3mg	24%	423g
	Bulgur (wheat, raw)	0.2mg	23%	440g
	Wholemeal bread (average)	0.2mg	23%	440g
	Ciabatta	0.2mg	22%	458g
	White bread (average)	0.2mg	20%	500g
	Brown bread (average)	0.2mg	20%	500g
	White bread (French stick)	0.2mg	19%	524g
	White bread rolls (soft)	0.2mg	18%	550g
	Croissants	0.2mg	17%	579g
	Nuts and seeds
	Sunflower seeds	1.6mg	145%	69g
	Peanuts (kernel only, plain, unsalted)	1.1mg	104%	96g
	Tahini paste	0.9mg	85%	117g
	Sesame seeds	0.9mg	85%	118g
	Pecan nuts (kernel only)	0.7mg	65%	155g
	Pistachio nuts (kernel only, roasted and salted)	0.7mg	64%	157g
	Cashew nuts (kernel only, plain)	0.7mg	63%	159g
	Brazil nuts (kernel only)	0.7mg	61%	164g
	Hazelnuts (kernel only, raw)	0.4mg	39%	256g
	Walnuts (kernel only)	0.4mg	36%	275g
	Macadamia nuts (salted)	0.3mg	25%	393g
	Pumpkin seeds	0.2mg	21%	478g
	Almonds (whole kernels)	0.2mg	19%	524g
	Quinoa (raw)	0.2mg	18%	550g
	Peanuts (dry roasted)	0.2mg	16%	611g
	Peanut butter (smooth)	0.2mg	15%	647g
	Vegetables
	Tomato puree	1.0mg	89%	112g
	Peas (frozen, boiled in unsalted water)	0.4mg	36%	275g
	Parsnip (raw)	0.2mg	21%	478g
	Pinto beans (dried, boiled in unsalted water)	0.2mg	21%	478g
	Potatoes (old, boiled in salted water, flesh only)	0.2mg	19%	524g
	Rocket (raw)	0.2mg	17%	579g
	Acorn squash (baked)	0.2mg	15%	647g
	Meat and meat products
	Pork mince (stewed)	1.0mg	88%	113g
	Ham	0.8mg	73%	137g
	Chicken liver (fried in corn oil)	0.6mg	57%	175g
	Calf liver (fried in corn oil)	0.6mg	55%	180g
	Lamb kidney (fried in corn oil)	0.5mg	47%	212g
	Lamb heart (roasted)	0.2mg	22%	458g
	Veal mince (stewed)	0.2mg	21%	478g
	Duck (roasted, meat, fat and skin)	0.2mg	16%	611g
	Lamb tongue (raw)	0.2mg	15%	647g
	Herbs and spices
	Cumin seeds	0.6mg	57%	175g
	Mustard seeds	0.5mg	49%	204g
	Thyme (dried, ground)	0.5mg	46%	216g
	Cayenne pepper (ground)	0.3mg	30%	333g
	Paprika	0.3mg	30%	333g
	Curry powder	0.2mg	23%	440g
	Chilli powder	0.2mg	23%	440g
	Coriander seeds	0.2mg	22%	458g
	Parsley (fresh)	0.2mg	21%	478g
	Cardamom (ground)	0.2mg	18%	550g
	Oregano (dried, ground)	0.2mg	16%	611g
	Dill (fresh)	0.2mg	16%	611g
	Fish and fish products
	Plaice (flesh only, baked)	0.3mg	27%	367g
	Salmon (farmed, flesh only, baked)	0.3mg	24%	423g
	Catfish (flesh only, steamed)	0.2mg	21%	478g
	Swordfish (flesh only, grilled)	0.2mg	17%	579g
	Sea bass (flesh only, baked)	0.2mg	17%	579g
	Salmon (farmed, flesh only, grilled, weighed with bones and skin)	0.2mg	16%	611g
	Fruit
	Oranges (flesh only)	0.2mg	20%	500g
	Citrus fruit (soft/easy peelers, flesh only)	0.2mg	15%	647g
	Eggs
	Chicken egg yolk (boiled)	0.2mg	17%	579g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%