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200 Foods Highest in Thiamin (B1)

Ranked by a serving size.
2mg Thiamin (B1) = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Veggie Burgers
    1.9mg (124% DV) in 1 pattie
  2. Yeast Extract Spread
    1.4mg (94% DV) in 1 tsp
  3. Pork Chops (Lean)
    1.1mg (77% DV) in 6oz chop
  4. Cured Ham
    1.1mg (77% DV) in 1 cup
  5. Country-Style Roasted Pork Ribs
    1.1mg (75% DV) in 1 rack
  6. Lean Cured Ham
    1.1mg (70% DV) in 1 cup
  7. Low Fat Cured Ham
    1mg (68% DV) in 1 cup
  8. Pork Chops (With Fat)
    1mg (67% DV) in 1 chop
  9. French Bread
    1mg (66% DV) in 1 slice
  10. Lean Roasted Ham
    0.9mg (62% DV) in 1 cup, diced
  11. Durian
    0.9mg (61% DV) in 1 cup, chopped or diced
  12. Roasted Ham
    0.9mg (57% DV) in 1 cup, diced
  13. Broiled Pork Tenderloin
    0.8mg (55% DV) in 3 oz
  14. Pork Tenderloin
    0.8mg (54% DV) in 3 oz
  15. Dry Pork Salami
    0.8mg (53% DV) in 3oz
  16. Soymilk
    0.7mg (50% DV) in 16oz glass
  17. Pork Loin
    0.7mg (50% DV) in 3 oz
  18. Kidney Bean Sprouts
    0.7mg (45% DV) in 1 cup
  19. Burrito with Beans
    0.6mg (42% DV) in 2 pieces
  20. Cooked Ground Pork
    0.6mg (40% DV) in 3 oz
  21. Cooked Pompano
    0.6mg (40% DV) in 1 fillet
  22. Boston Steak (Pork)
    0.6mg (39% DV) in 3 oz
  23. Soft Pretzels
    0.6mg (39% DV) in 1 large
  24. Farmed Atlantic Salmon
    0.6mg (39% DV) in 6oz fillet
  25. Bagels
    0.6mg (37% DV) in 1 bagel
  26. Braised Pork Loin
    0.6mg (37% DV) in 3 oz
  27. Tamarinds
    0.5mg (34% DV) in 1 cup, pulp
  28. Millet Flour
    0.5mg (33% DV) in 1 cup
  29. Pepperoni Pizza
    0.5mg (32% DV) in 1 slice
  30. Toasted Wheat Germ
    0.5mg (32% DV) in 1 oz
  31. Bluefin Tuna (Cooked)
    0.5mg (32% DV) in 6oz fillet
  32. Cooked Green Soybeans
    0.5mg (31% DV) in 1 cup
  33. Wild Atlantic Salmon (Cooked)
    0.5mg (31% DV) in 6oz fillet
  34. Flax Seeds
    0.5mg (31% DV) in 1oz
  35. Egg Noodles (Cooked)
    0.5mg (31% DV) in 1 cup
  36. Cooked Teff
    0.5mg (31% DV) in 1 cup
  37. Subway Tuna Sub
    0.5mg (30% DV) in 6 inch sub
  38. Navy Beans
    0.4mg (29% DV) in 1 cup
  39. Cooked Small White Beans
    0.4mg (28% DV) in 1 cup
  40. Stirfried Soybean Sprouts
    0.4mg (28% DV) in 100 grams
  41. Black Beans
    0.4mg (28% DV) in 1 cup
  42. Cheese Pizza
    0.4mg (28% DV) in 1 slice
  43. Black Turtle Beans
    0.4mg (28% DV) in 1 cup
  44. Cooked Green Peas
    0.4mg (28% DV) in 1 cup
  45. Dried Sunflower Seeds
    0.4mg (28% DV) in 1 oz
  46. Canned Eastern Oysters
    0.4mg (27% DV) in 1 can (12 oz), oysters and liquid
  47. Sausage Pizza
    0.4mg (27% DV) in 1 slice
  48. Firm Tofu
    0.4mg (27% DV) in 1 cup
  49. Whole Grain Sorghum Flour
    0.4mg (27% DV) in 1 cup
  50. Dry-Roasted Soybeans
    0.4mg (26% DV) in 1 cup
  51. Spinach Egg Noodles (Cooked)
    0.4mg (26% DV) in 1 cup
  52. Pork Bratwurst
    0.4mg (26% DV) in 1 link cooked
  53. Cooked Walleye Pike
    0.4mg (26% DV) in 1 fillet
  54. Peas
    0.4mg (26% DV) in 1 cup
  55. Milk and Soy Chocolate Drink
    0.4mg (25% DV) in 8 fl oz
  56. Cranberry Beans (Roman Beans)
    0.4mg (25% DV) in 1 cup
  57. Split Peas
    0.4mg (25% DV) in 1 cup
  58. Canned Navy Beans
    0.4mg (25% DV) in 1 cup
  59. Roast Duck
    0.4mg (24% DV) in 1 cup, chopped or diced
  60. Sesame Butter (Tahini)
    0.4mg (24% DV) in 1 oz
  61. Hemp Seeds
    0.4mg (24% DV) in 1oz
  62. Cooked Long-Grain Brown Rice
    0.4mg (24% DV) in 1 cup
  63. Dried Pine Nuts
    0.4mg (24% DV) in 1 oz
  64. Cooked Oatbran
    0.4mg (23% DV) in 1 cup
  65. Pork Spare Ribs
    0.3mg (23% DV) in 3 oz
  66. Black-Eyed Peas (Cowpeas)
    0.3mg (23% DV) in 1 cup
  67. Baked Beans
    0.3mg (23% DV) in 1 cup
  68. Baked Acorn Squash
    0.3mg (23% DV) in 1 cup, cubes
  69. Macadamia Nuts
    0.3mg (23% DV) in 1 oz (10-12 kernels)
  70. Lentils (Cooked)
    0.3mg (22% DV) in 1 cup
  71. Mung Beans (Cooked)
    0.3mg (22% DV) in 1 cup
  72. Safflower Seeds
    0.3mg (22% DV) in 1 oz
  73. Pinto Beans (Cooked)
    0.3mg (22% DV) in 1 cup
  74. Cooked Catfish
    0.3mg (22% DV) in 1 fillet
  75. Succotash
    0.3mg (22% DV) in 1 cup
  76. Poi
    0.3mg (21% DV) in 1 cup
  77. Edamame
    0.3mg (21% DV) in 1 cup
  78. Lima Beans
    0.3mg (20% DV) in 1 cup
  79. Jerusalem-artichokes raw
    0.3mg (20% DV) in 1 cup slices
  80. Canned Kidney Beans
    0.3mg (20% DV) in 1 cup
  81. Asparagus (Cooked)
    0.3mg (19% DV) in 1 cup
  82. Cooked Eel
    0.3mg (19% DV) in 1 fillet
  83. Melon Balls
    0.3mg (19% DV) in 1 cup, unthawed
  84. Cooked Clams
    0.3mg (19% DV) in 20 small
  85. Kidney Beans
    0.3mg (19% DV) in 1 cup
  86. Cooked Red Kidney Beans
    0.3mg (19% DV) in 1 cup
  87. Great Northern Beans
    0.3mg (19% DV) in 1 cup
  88. Natto
    0.3mg (19% DV) in 1 cup
  89. Beef and Chicken Polish Sausage
    0.3mg (18% DV) in 1 serving 5 pieces
  90. Canned Red Kidney Beans
    0.3mg (18% DV) in 1 cup
  91. Pea Sprouts
    0.3mg (18% DV) in 1 cup
  92. Atlantic Mackerel (Cooked)
    0.3mg (18% DV) in 6oz fillet
  93. Mungo Beans (Cooked)
    0.3mg (18% DV) in 1 cup
  94. Hash Browns
    0.3mg (18% DV) in 1 cup
  95. Cooked Sockeye Salmon
    0.3mg (18% DV) in 6oz fillet
  96. Boiled Soybeans (Edamame)
    0.3mg (18% DV) in 1 cup
  97. Adzuki Beans
    0.3mg (18% DV) in 1 cup
  98. Fish trout mixed species cooked dry heat
    0.3mg (18% DV) in 1 fillet
  99. Roasted Wild Boar
    0.3mg (18% DV) in 3 oz
  100. Salami
    0.3mg (17% DV) in 1 oz
  101. Fast Food Double Hamburger
    0.3mg (17% DV) in 1 item
  102. Dried Pilinuts
    0.3mg (17% DV) in 1 oz (15 kernels)
  103. Cooked Long-Grain White Rice
    0.3mg (17% DV) in 1 cup
  104. Cooked Yellowtail
    0.3mg (17% DV) in 1/2 fillet
  105. Cooked Blue Mussels
    0.3mg (17% DV) in 3 oz
  106. Whole Wheat Bread
    0.3mg (17% DV) in 2 slices
  107. Pistachio Nuts
    0.2mg (16% DV) in 1 oz (49 kernels)
  108. English Muffins
    0.2mg (16% DV) in 1 muffin
  109. Cooked Acorn Squash
    0.2mg (16% DV) in 1 cup, mashed
  110. Canned Baked Beans
    0.2mg (16% DV) in 1 cup
  111. Breadfruit
    0.2mg (16% DV) in 1 cup
  112. Yellow Cornmeal (Grits)
    0.2mg (16% DV) in 1 cup
  113. Cooked Lima Beans
    0.2mg (16% DV) in 1 cup
  114. Soybean Sprouts
    0.2mg (16% DV) in 1 cup
  115. Roasted Chicken Leg
    0.2mg (15% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  116. Thousand Island
    0.2mg (15% DV) in 1 tbsp
  117. Fast Food Hamburger
    0.2mg (15% DV) in 1 item
  118. Pepperoni
    0.2mg (15% DV) in 3 oz
  119. Sesame Seeds (Toasted)
    0.2mg (15% DV) in 1 oz
  120. Dried Japanese Chestnuts
    0.2mg (15% DV) in 1 oz
  121. Cooked Yellowfin Tuna
    0.2mg (15% DV) in 6oz fillet
  122. California Red Kidney Beans
    0.2mg (15% DV) in 1 cup
  123. Bamboo Shoots
    0.2mg (15% DV) in 1 cup (1/2 Inch slices)
  124. Yellow Corn Sweet
    0.2mg (15% DV) in 1 cup
  125. Whole Milk
    0.2mg (15% DV) in 16oz glass
  126. Orange Juice
    0.2mg (15% DV) in 1 cup
  127. Spirulina
    0.2mg (15% DV) in 100 grams
  128. Skim Milk
    0.2mg (15% DV) in 16oz glass
  129. White Cornmeal (Grits)
    0.2mg (15% DV) in 1 cup
  130. Matzo Egg Crackers
    0.2mg (15% DV) in 1 matzo
  131. Cooked Lentil Sprouts
    0.2mg (15% DV) in 100 grams
  132. Cheese Croissants
    0.2mg (15% DV) in 1 croissant, small
  133. Beef and Pork Baloney (Bologna)
    0.2mg (14% DV) in 3 (1/2) oz
  134. Cooked Trout
    0.2mg (14% DV) in 1 fillet
  135. Dried Salted Atlantic Cod
    0.2mg (14% DV) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  136. Cooked Okra
    0.2mg (14% DV) in 1 cup slices
  137. Cooked Large White Beans
    0.2mg (14% DV) in 1 cup
  138. Cooked Tilefish
    0.2mg (14% DV) in 1/2 fillet
  139. Cooked Snow Peas
    0.2mg (14% DV) in 1 cup
  140. Bluefin Tuna (Raw)
    0.2mg (14% DV) in 3 oz
  141. Roasted Chestnuts
    0.2mg (14% DV) in 10 kernels
  142. Rice Bran
    0.2mg (14% DV) in 1 tablespoon
  143. Skirt Steak
    0.2mg (14% DV) in 6oz steak
  144. Bacon (Pan-Fried)
    0.2mg (13% DV) in 3 slices
  145. Dry Roasted Macadamia Nuts
    0.2mg (13% DV) in 1 oz (10-12 kernels)
  146. Tofu Prepared with Calcium
    0.2mg (13% DV) in 1 cup
  147. Okra
    0.2mg (13% DV) in 1 cup
  148. Cooked Spelt
    0.2mg (13% DV) in 1 cup
  149. Cooked Brown Rice
    0.2mg (13% DV) in 1 cup
  150. Quinoa Cooked
    0.2mg (13% DV) in 1 cup
  151. Dry Roasted Pistachio Nuts
    0.2mg (13% DV) in 1 oz (49 kernels)
  152. Atlantic Mackerel (Raw)
    0.2mg (13% DV) in 1 fillet
  153. Acorn Squash
    0.2mg (13% DV) in 1 cup, cubes
  154. Cooked Soybean Sprouts
    0.2mg (13% DV) in 1 cup
  155. Buffalo Sirloin Steak
    0.2mg (13% DV) in 1 serving ( 3 oz )
  156. Asparagus
    0.2mg (13% DV) in 1 cup
  157. Wild Atlantic Salmon (Raw)
    0.2mg (13% DV) in 3 oz
  158. Low-Fat Milk 2%
    0.2mg (13% DV) in 16oz glass
  159. Chickpeas (Garbanzo Beans) (Cooked)
    0.2mg (13% DV) in 1 cup
  160. Pecans
    0.2mg (12% DV) in 1 oz (19 halves)
  161. Abalone (Cooked)
    0.2mg (12% DV) in 3 oz
  162. Toasted White Bread
    0.2mg (12% DV) in 1 cup, crumbs
  163. Plain Croutons
    0.2mg (12% DV) in 1 cup
  164. High Fat Milk (3.7% Fat)
    0.2mg (12% DV) in 16oz glass
  165. Florida Oranges
    0.2mg (12% DV) in 1 cup sections, without membranes
  166. Cooked Millet
    0.2mg (12% DV) in 1 cup
  167. Hazelnuts
    0.2mg (12% DV) in 1 oz (21 whole kernels)
  168. Whole Wheat Pasta
    0.2mg (12% DV) in 1 cup spaghetti not packed
  169. Dried Lotus Seeds
    0.2mg (12% DV) in 1 oz (42 medium seeds)
  170. Raw Peanuts
    0.2mg (12% DV) in 1 oz
  171. Roasted Boneless Skinless Chicken Leg
    0.2mg (12% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  172. Chorizo
    0.2mg (12% DV) in 1 oz
  173. Cassava
    0.2mg (12% DV) in 1 cup
  174. Cooked Oatmeal
    0.2mg (12% DV) in 1 cup
  175. Lentil Sprouts
    0.2mg (12% DV) in 1 cup
  176. Chia Seeds
    0.2mg (12% DV) in 1 oz
  177. Farmed Atlantic Salmon (Raw)
    0.2mg (12% DV) in 3 oz
  178. Upside-Down Pineapple Cake
    0.2mg (12% DV) in 1 piece (1/9 of 8 Inch square)
  179. Brazilnuts
    0.2mg (12% DV) in 1 oz (6 kernels)
  180. California Avocados
    0.2mg (12% DV) in 1 cup, pureed
  181. Jackfruit
    0.2mg (12% DV) in 1 cup, sliced
  182. Arrowroot
    0.2mg (11% DV) in 1 cup, sliced
  183. Cooked Spinach
    0.2mg (11% DV) in 1 cup
  184. Cooked Coho Salmon (Farmed)
    0.2mg (11% DV) in 6oz fillet
  185. Mammy Apple
    0.2mg (11% DV) in 1 fruit without refuse
  186. Cooked Beet Greens
    0.2mg (11% DV) in 1 cup (1 Inch pieces)
  187. Yam
    0.2mg (11% DV) in 1 cup, cubes
  188. Pita Bread
    0.2mg (11% DV) in 1 pita, small (4 Inch dia)
  189. Lean Chicken Breast (Cooked)
    0.2mg (11% DV) in 6oz chicken breast
  190. Brussels Sprouts (Cooked)
    0.2mg (11% DV) in 1 cup
  191. Cooked Blackeyed Peas
    0.2mg (11% DV) in 1 cup
  192. Dried Spirulina Seaweed
    0.2mg (11% DV) in 1 tablespoon
  193. Broad Beans (Fava)
    0.2mg (11% DV) in 1 cup
  194. Baked Potato (No Skin)
    0.2mg (11% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  195. Cooked Grouper
    0.2mg (11% DV) in 1 fillet
  196. Kamut Cooked
    0.2mg (11% DV) in 1 cup
  197. Cherimoya
    0.2mg (11% DV) in 1 cup, pieces
  198. Atlantic Herring
    0.2mg (11% DV) in 1 fillet
  199. Striped Bass (Raw)
    0.2mg (11% DV) in 1 fillet
  200. Soursop
    0.2mg (11% DV) in 1 cup, pulp

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.