Nutrient guide
Foods high in thiamin (vitamin B1)
Pork is one of the richest sources of thiamin; seeds, whole and enriched grains, fish and beans add more. Here are 15 common foods ranked by thiamin per serving.
What is thiamin?
Thiamin, or vitamin B1, helps the body turn carbohydrates into energy and is needed for the growth and function of cells.
Pork, fish, seeds, beans, peas and whole grains contain it naturally. In the U.S. and some other countries, white flour, rice and pasta are enriched with thiamin; in many countries they are not.
How much thiamin do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 1.1 mg | 1.2 mg |
| 31–50 years | 1.1 mg | 1.2 mg |
| 51 years and older | 1.1 mg | 1.2 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Thiamin in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Lean pork loin (roasted) | 3 oz (85 g) | 0.86 | 1 |
| Hulled hemp seeds | 3 tbsp (30 g) | 0.38 | 1.3 |
| Soy milk (unsweetened, fortified) | 1 cup (243 g) | 0.37 | 0.15 |
| Brown rice (cooked) | 1 cup (202 g) | 0.36 | 0.18 |
| Sliced ham | 2 slices (56 g) | 0.35 | 0.63 |
| Pasta, enriched (cooked) | 1 cup (124 g) | 0.34 | 0.27 |
| Farmed Atlantic salmon (cooked) | 3 oz (85 g) | 0.29 | 0.34 |
| Italian salami | 1 oz (28 g) | 0.26 | 0.93 |
| White rice, enriched (cooked) | 1 cup (158 g) | 0.26 | 0.16 |
| Mussels (cooked) | 3 oz (85 g) | 0.26 | 0.3 |
| Tomato juice (no salt added) | 1 cup (243 g) | 0.24 | 0.1 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 0.23 | 0.28 |
| Green peas (cooked) | ½ cup (80 g) | 0.23 | 0.28 |
| Orange juice | 1 cup (248 g) | 0.22 | 0.09 |
| Navy beans (cooked) | ½ cup (91 g) | 0.22 | 0.24 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. The enriched rice and pasta in the table are U.S. products with added B vitamins; unenriched versions contain less.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168233, 170148, 175215, 169704, 173864, 169737, 175168, 174603, 168878, 174217, 170545, 171998, 170017, 169098, 173746.
How to see your own thiamin intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Thiamin is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much thiamin do adults need per day?
U.S. reference values for adults are 1.1 mg a day for women and 1.2 mg for men.
Which foods are highest in thiamin?
Among the foods in the table, lean pork loin (0.86 mg), hulled hemp seeds (0.38 mg), and soy milk (0.37 mg) have the most per serving. Per 100 g, the most concentrated are hulled hemp seeds (1.3 mg), lean pork loin (1 mg), and Italian salami (0.93 mg).
How can I track my thiamin intake?
Log your meals in Track Macro. The free All nutrients view shows thiamin against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.