Foods high in thiamin (per serving)

100 whole foods ranked by thiamin per common serving, from USDA FoodData Central. Pork leads with 0.95 mg per 3 oz (79% of the Daily Value), followed by Pork, shoulder (0.62 mg) and Pigeonpeas, immature seeds (0.62 mg).

Thiamin (vitamin B1) helps convert carbohydrate into energy and supports nerve function. The Daily Value is 1.2 mg. Pork, fish, legumes, seeds and whole or enriched grains are the main sources.

Top 10 at a glance

Top 10 foods highest in thiamin

Pork, fresh (shoulder, blade, boston (roasts), separable lean only, cooked, roasted)3 oz (85 g) · 197 kcal0.95 mg79% DV
Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled)3 oz (85 g) · 132 kcal0.62 mg52% DV
Pigeonpeas, immature seeds (raw)1 cup (154 g) · 209 kcal0.62 mg51% DV
Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised)3 oz (85 g) · 133 kcal0.51 mg43% DV
Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal0.47 mg39% DV
Teff, cooked1 cup (252 g) · 255 kcal0.46 mg38% DV
Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled)3 oz (85 g) · 138 kcal0.46 mg38% DV
Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat))2 tbsp (28 g) · 170 kcal0.44 mg37% DV
Beans, pink (mature seeds, cooked, boiled, without salt)1 cup (169 g) · 252 kcal0.43 mg36% DV
Beans, navy (mature seeds, cooked, boiled, without salt)1 cup (182 g) · 255 kcal0.43 mg36% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1.2 mg.

#	Food	Group	Serving	Thiamin (mg)	% Daily Value	Per 100 g	kcal
1	Pork, fresh (shoulder, blade, boston (roasts), separable lean only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.95	79%	1.12	197
2	Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.62	52%	0.73	132
3	Pigeonpeas, immature seeds (raw)	Vegetables	1 cup (154 g)	0.62	51%	0.4	209
4	Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised)	Meat and poultry	3 oz (85 g)	0.51	43%	0.6	133
5	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.47	39%	0.26	254
6	Teff, cooked	Grains	1 cup (252 g)	0.46	38%	0.18	255
7	Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.46	38%	0.54	138
8	Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat))	Nuts and seeds	2 tbsp (28 g)	0.44	37%	1.59	170
9	Beans, pink (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (169 g)	0.43	36%	0.26	252
10	Beans, navy (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (182 g)	0.43	36%	0.24	255
11	Game meat, deer (ground, cooked, pan-broiled)	Meat and poultry	3 oz (85 g)	0.43	36%	0.5	159
12	Beans, small white (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (179 g)	0.42	35%	0.24	254
13	Beans, black (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (172 g)	0.42	35%	0.24	227
14	Seeds, sunflower seed kernels (dried)	Nuts and seeds	1 oz (28 g)	0.42	35%	1.48	166
15	Peas, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.41	34%	0.26	134
16	Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.41	34%	0.48	134
17	Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only)	Meat and poultry	3 oz (85 g)	0.41	34%	0.48	217
18	Beans, great northern (mature seeds, canned, low sodium)	Legumes	1 cup (262 g)	0.38	31%	0.14	299
19	Cereals, oats (regular and quick, not fortified, dry)	Grains	1 cup (81 g)	0.37	31%	0.46	307
20	Peas, split (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (196 g)	0.37	31%	0.19	231
21	Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (177 g)	0.37	31%	0.21	241
22	Fish, trout (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.36	30%	0.43	162
23	Seeds, hemp seed (hulled)	Nuts and seeds	1 oz (28 g)	0.36	30%	1.27	157
24	Rice, brown (long-grain, cooked)	Grains	1 cup (202 g)	0.36	30%	0.18	248
25	Nuts, pine nuts (pinyon, dried)	Nuts and seeds	1 oz (28 g)	0.35	29%	1.24	178
26	Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	0.34	29%	0.2	198
27	Seeds, sesame seed kernels (toasted, without salt added (decorticated))	Nuts and seeds	1 oz (28 g)	0.34	28%	1.21	161
28	Nuts, macadamia nuts (raw)	Nuts and seeds	1 oz (10-12 kernels) (28 g)	0.34	28%	1.2	204
29	Lima beans, immature seeds (raw)	Vegetables	1 cup (156 g)	0.34	28%	0.22	176
30	Lentils, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (198 g)	0.34	28%	0.17	230
31	Mung beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (202 g)	0.33	28%	0.16	212
32	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	0.31	26%	0.2	188
33	Corn, sweet (white, raw)	Vegetables	1 cup kernels (154 g)	0.31	26%	0.2	132
34	Lima beans, large (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (188 g)	0.3	25%	0.16	216
35	Fish, salmon (Atlantic, farmed, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.29	24%	0.34	175
36	Garlic, raw	Vegetables	1 cup (136 g)	0.27	23%	0.2	203
37	Mungo beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (180 g)	0.27	22%	0.15	189
38	Peas and onions, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.27	22%	0.15	81
39	Peas, mature seeds (sprouted, raw)	Vegetables	1 cup (120 g)	0.27	22%	0.23	149
40	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	0.27	22%	0.15	296
41	Lamb, New Zealand (imported, testes, cooked, soaked and fried)	Meat and poultry	3 oz (85 g)	0.27	22%	0.31	106
42	Nuts, pilinuts (dried)	Nuts and seeds	1 oz (15 kernels) (28 g)	0.26	22%	0.91	204
43	Mollusks, mussel (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.26	21%	0.3	146
44	Nuts, pistachio nuts (raw)	Nuts and seeds	1 oz (49 kernels) (28 g)	0.25	21%	0.87	159
45	Pigeon peas (red gram), mature seeds (cooked, boiled, without salt)	Legumes	1 cup (168 g)	0.24	20%	0.15	203
46	Potatoes, microwaved (cooked in skin, flesh and skin, without salt)	Vegetables	1 potato (2-3/4" dia by 4-3/4" long) (202 g)	0.24	20%	0.12	212
47	Dove, cooked	Meat and poultry	3 oz (85 g)	0.24	20%	0.28	181
48	Fish, tuna (fresh, bluefin, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.24	20%	0.28	156
49	Seeds, sesame seeds (whole, roasted and toasted)	Nuts and seeds	1 oz (28 g)	0.23	19%	0.8	160
50	Nuts, chestnuts (japanese, dried)	Nuts and seeds	1 oz (28 g)	0.23	19%	0.8	102
51	Bamboo shoots, raw	Vegetables	1 cup (1/2" slices) (151 g)	0.23	19%	0.15	41
52	Duck, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.22	18%	0.26	171
53	Potato puffs, frozen (unprepared)	Vegetables	1 cup (120 g)	0.22	18%	0.18	214
54	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	0.22	18%	0.26	161
55	Peas, edible-podded (boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.2	17%	0.13	67
56	Okra, raw	Vegetables	1 cup (100 g)	0.2	17%	0.2	33
57	Spelt, cooked	Grains	1 cup (194 g)	0.2	17%	0.1	246
58	Tofu, raw (firm, prepared with calcium sulfate)	Legumes	0.5 cup (126 g)	0.2	17%	0.16	181
59	Quinoa, cooked	Grains	1 cup (185 g)	0.2	16%	0.11	222
60	Fish, catfish (channel, wild, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.19	16%	0.23	89
61	Game meat, bison (top sirloin, separable lean only, 1" steak, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.19	16%	0.23	145
62	Asparagus, raw	Vegetables	1 cup (134 g)	0.19	16%	0.14	27
63	Peanuts, spanish (raw)	Legumes	1 oz (28 g)	0.19	16%	0.68	162
64	Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (164 g)	0.19	16%	0.12	269
65	Pomegranates, raw	Fruits	1 pomegranate (4" dia) (282 g)	0.19	16%	0.07	234
66	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.19	16%	0.22	193
67	Broadbeans, immature seeds (raw)	Vegetables	1 cup (109 g)	0.18	15%	0.17	78
68	Peanuts, virginia (raw)	Legumes	1 oz (28 g)	0.18	15%	0.65	160
69	Millet, cooked	Grains	1 cup (174 g)	0.18	15%	0.11	207
70	Sweet potato, cooked (boiled, without skin)	Vegetables	1 cup, mashed (328 g)	0.18	15%	0.06	249
71	Pasta, whole-wheat (cooked)	Grains	1 cup spaghetti not packed (117 g)	0.18	15%	0.16	174
72	Nuts, hazelnuts or filberts	Nuts and seeds	1 oz (21 whole kernels) (28 g)	0.18	15%	0.64	178
73	Peanuts, all types (raw)	Legumes	1 oz (28 g)	0.18	15%	0.64	161
74	Peanuts, valencia (raw)	Legumes	1 oz (28 g)	0.18	15%	0.64	162
75	Peas and carrots, frozen (cooked, boiled, drained, without salt)	Vegetables	0.5 cup (80 g)	0.18	15%	0.23	38
76	Lentils, sprouted (raw)	Vegetables	1 cup (77 g)	0.18	15%	0.23	82
77	Potatoes, russet (flesh and skin, raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.17	15%	0.08	168
78	Potatoes, flesh and skin (raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.17	14%	0.08	164
79	Potatoes, red (flesh and skin, raw)	Vegetables	1 potato medium (2-1/4" to 3-1/4" dia) (213 g)	0.17	14%	0.08	149
80	Corn pudding, home prepared	Vegetables	1 cup (250 g)	0.17	14%	0.07	328
81	Arrowroot, raw	Vegetables	1 cup, sliced (120 g)	0.17	14%	0.14	78
82	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.17	14%	0.1	41
83	Sugar-apples, (sweetsop) (raw)	Fruits	1 fruit (2-7/8" dia) (155 g)	0.17	14%	0.11	146
84	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	0.17	14%	0.12	39
85	Potatoes, mashed (prepared from granules, without milk, whole milk and margarine)	Vegetables	1 cup (210 g)	0.17	14%	0.08	227
86	Beef, variety meats and by-products (liver, cooked, braised)	Meat and poultry	3 oz (85 g)	0.17	14%	0.19	162
87	Broadbeans (fava beans), mature seeds (cooked, boiled, without salt)	Legumes	1 cup (170 g)	0.17	14%	0.1	187
88	Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.16	14%	0.19	156
89	Wheat, KAMUT khorasan (cooked)	Grains	1 cup (172 g)	0.16	14%	0.1	227
90	Brussels sprouts, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (155 g)	0.16	13%	0.1	65
91	Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D)	Legumes	1 cup (243 g)	0.15	13%	0.06	80
92	Game meat, elk (round, separable lean only, cooked, broiled)	Meat and poultry	3 oz (85 g)	0.15	13%	0.18	133
93	Seeds, flaxseed	Nuts and seeds	1 oz (28 g)	0.15	13%	0.54	151
94	Potatoes, white (flesh and skin, raw)	Vegetables	1 medium (2+-1/4" to 3-1/4" dia.) (213 g)	0.15	13%	0.07	147
95	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Legumes	1 cup (243 g)	0.15	12%	0.06	107
96	Broccoli raab, cooked	Vegetables	1 NLEA serving (85 g)	0.14	12%	0.17	21
97	Oranges, raw (Florida)	Fruits	1 fruit (2-5/8" dia) (141 g)	0.14	12%	0.1	65
98	Cowpeas, young pods with seeds (raw)	Vegetables	1 cup (94 g)	0.14	12%	0.15	41
99	Squash, winter (butternut, raw)	Vegetables	1 cup, cubes (140 g)	0.14	12%	0.1	63
100	Rutabagas, cooked (boiled, drained, without salt)	Vegetables	1 cup, cubes (170 g)	0.14	12%	0.08	51

Thiamin by food group

The best thiamin sources within each group.

Fruits (50)

Pomegranates, raw · 0.19 mg per 1 pomegranate (4" dia)
Sugar-apples, (sweetsop) (raw) · 0.17 mg per 1 fruit (2-7/8" dia)
Oranges, raw (Florida) · 0.14 mg per 1 fruit (2-5/8" dia)
Avocados, raw (all commercial varieties) · 0.14 mg per 1 avocado, NS as to Florida or California
Pineapple, raw (extra sweet variety) · 0.13 mg per 1 cup, chunks
Raspberries, frozen (red, unsweetened) · 0.12 mg per 1 cup, unthawed

Vegetables (50)

Pigeonpeas, immature seeds (raw) · 0.62 mg per 1 cup
Soybeans, green (cooked, boiled, drained, without salt) · 0.47 mg per 1 cup
Peas, green (cooked, boiled, drained, without salt) · 0.41 mg per 1 cup
Beans, navy (mature seeds, sprouted, raw) · 0.41 mg per 1 cup
Lima beans, immature seeds (raw) · 0.34 mg per 1 cup
Edamame, frozen (prepared) · 0.31 mg per 1 cup

Legumes (38)

Beans, pink (mature seeds, cooked, boiled, without salt) · 0.43 mg per 1 cup
Beans, navy (mature seeds, cooked, boiled, without salt) · 0.43 mg per 1 cup
Beans, small white (mature seeds, cooked, boiled, without salt) · 0.42 mg per 1 cup
Beans, black (mature seeds, cooked, boiled, without salt) · 0.42 mg per 1 cup
Beans, great northern (mature seeds, canned, low sodium) · 0.38 mg per 1 cup
Peas, split (mature seeds, cooked, boiled, without salt) · 0.37 mg per 1 cup

Nuts and seeds (12)

Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) · 0.44 mg per 2 tbsp
Seeds, sunflower seed kernels (dried) · 0.42 mg per 1 oz
Seeds, hemp seed (hulled) · 0.36 mg per 1 oz
Nuts, pine nuts (pinyon, dried) · 0.35 mg per 1 oz
Seeds, sesame seed kernels (toasted, without salt added (decorticated)) · 0.34 mg per 1 oz
Nuts, macadamia nuts (raw) · 0.34 mg per 1 oz (10-12 kernels)

Grains (17)

Teff, cooked · 0.46 mg per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 0.37 mg per 1 cup
Rice, brown (long-grain, cooked) · 0.36 mg per 1 cup
Spelt, cooked · 0.2 mg per 1 cup
Quinoa, cooked · 0.2 mg per 1 cup
Millet, cooked · 0.18 mg per 1 cup

Fish and seafood (14)

Fish, trout (mixed species, cooked, dry heat) · 0.36 mg per 3 oz
Fish, salmon (Atlantic, farmed, cooked, dry heat) · 0.29 mg per 3 oz
Mollusks, mussel (blue, cooked, moist heat) · 0.26 mg per 3 oz
Fish, tuna (fresh, bluefin, cooked, dry heat) · 0.24 mg per 3 oz
Fish, catfish (channel, wild, cooked, dry heat) · 0.19 mg per 3 oz
Fish, mackerel (Atlantic, cooked, dry heat) · 0.14 mg per 3 oz

Meat and poultry (48)

Pork, fresh (shoulder, blade, boston (roasts), separable lean only, cooked, roasted) · 0.95 mg per 3 oz
Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) · 0.62 mg per 3 oz
Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) · 0.51 mg per 3 oz
Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) · 0.46 mg per 3 oz
Game meat, deer (ground, cooked, pan-broiled) · 0.43 mg per 3 oz
Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) · 0.41 mg per 3 oz

Dairy and eggs (17)

Milk, whole (3.25% milkfat, with added vitamin D) · 0.14 mg per 1 cup
Yogurt, plain (whole milk) · 0.14 mg per 1 cup (8 fl oz)
Milk, buttermilk (fluid, whole) · 0.12 mg per 1 cup
Cheese, gjetost · 0.09 mg per 1 oz
Yogurt, Greek (vanilla, nonfat) · 0.06 mg per 1 container (5.3 oz)
Milk, low sodium (fluid) · 0.05 mg per 1 cup

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for thiamin is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in thiamin?

Among whole foods in the USDA database, Pork, fresh (shoulder, blade, boston (roasts), separable lean only, cooked, roasted) has the most thiamin per serving: 0.95 mg per 3 oz (79% of the Daily Value). Per 100 g it contains 1.12 mg.

Which fruit has the most thiamin?

Pomegranates, raw, with 0.19 mg per 1 pomegranate (4" dia) (16% of the Daily Value). See the full list of fruits high in thiamin below.

Which vegetable has the most thiamin?

Pigeonpeas, immature seeds (raw), with 0.62 mg per 1 cup (51% of the Daily Value). See the full list of vegetables high in thiamin below.

How much thiamin do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 1.2 mg of thiamin for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in thiamin?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 46 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.