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15 Foods NaturallyHigh In Thiamin

What foods are high in thiamin (vitamin B1) that helps the body's cells change carbohydrates into energy? View our interactive infographic to find out more.
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Thiamin Foods

Flaxseed

Flaxseed
Thiamin per 100g:
1.64 mg
total
273% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
182% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
137% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
137% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
137% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
137% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
137% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
273% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
182% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
164% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
149% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
149% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
149% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
149% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Sunflower seed kernels / dried

Sunflower seed kernels
Thiamin per 100g:
1.48 mg
total
247% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
164% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
123% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
123% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
123% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
123% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
123% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
247% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
164% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
148% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
135% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
135% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
135% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
135% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Coriander leaf / spices, dried

Coriander leaf
Thiamin per 100g:
1.25 mg
total
208% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
139% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
104% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
208% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
139% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Pine nuts / dried

Pine nuts
Thiamin per 100g:
1.24 mg
total
207% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
138% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
103% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
103% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
103% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
103% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
103% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
207% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
138% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
124% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
113% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
113% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
113% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
113% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Sesame seeds / kernels, toasted

Sesame seeds
Thiamin per 100g:
1.2 mg
total
200% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
133% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
200% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
133% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
120% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Macadamia nuts / raw

Macadamia nuts
Thiamin per 100g:
1.2 mg
total
200% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
133% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
100% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
200% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
133% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
120% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Pork loin / lean only, roasted

Pork loin
Thiamin per 100g:
1.02 mg
total
170% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
113% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
170% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
113% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
102% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Pistachio nuts / raw

Pistachio nuts
Thiamin per 100g:
0.87 mg
total
145% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
97% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
145% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
97% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
79% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
79% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
79% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
79% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Poppy seed / spices

Poppy seed
Thiamin per 100g:
0.85 mg
total
142% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
142% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
94% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Sage / spices, ground

Sage
Thiamin per 100g:
0.85 mg
total
142% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
142% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
94% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
77% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Pork / ground, cooked

Pork
Thiamin per 100g:
0.71 mg
total
118% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
79% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
59% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
118% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
79% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Pecans

Pecans
Thiamin per 100g:
0.66 mg
total
110% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
55% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
110% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
73% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
60% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Hazelnuts

Hazelnuts
Thiamin per 100g:
0.64 mg
total
107% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
107% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Peanuts / raw

Peanuts
Thiamin per 100g:
0.64 mg
total
107% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
107% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
71% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
64% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Thiamin Foods

Cumin seed / spices

Cumin seed
Thiamin per 100g:
0.63 mg
total
105% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
53% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
105% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs