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The foods high in thiamine (vitamin B1) that stand out in USDA data are pork, enriched and whole grains, beans such as black beans and green soybeans, some fish and shellfish, and a few nuts and seeds. A 3-ounce serving of roasted pork tenderloin, for example, supplies about 67% of the Daily Value, according to USDA FoodData Central. The NIH Office of Dietary Supplements (ODS) notes that bread and cereals are the most common sources of thiamine in the US diet, largely because enriched flour and rice must contain added thiamine under FDA standards. Below are the USDA values per serving, the reference values from ODS, how cooking changes thiamine, and who is more likely to run low.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Pork is one of the richest thiamine rich foods: roasted pork tenderloin gives about 67% of the Daily Value per 3 ounces in USDA data.
- Enriched flour and enriched rice must contain added thiamine under FDA standards, which is why bread, pasta and cereals supply so much of it in the US.
- Beans, lentils, green soybeans, macadamia nuts, flaxseed and some fish are useful vitamin B1 foods.
- Thiamine dissolves in water and is partly lost with heat and discarded cooking water, according to ODS.
- ODS names alcohol use disorder, older age, HIV/AIDS, diabetes and bariatric surgery as situations linked to low thiamine status.
Foods high in thiamine: USDA values per serving
The table uses USDA FoodData Central SR Legacy entries, converted to common serving sizes. The percent Daily Value (%DV) uses the FDA Daily Value for thiamine printed on Nutrition Facts labels. ODS points out that a food providing 20% of the Daily Value or more is considered a high source, while foods with smaller amounts still add up across a day.
| Food (USDA FDC ID) | Serving | Thiamine | % DV | Calories |
|---|---|---|---|---|
| Pork tenderloin, lean, roasted (168250) | 3 oz | 0.81 mg | 67% | 122 |
| Ham, extra lean, roasted (167871) | 3 oz | 0.64 mg | 53% | 123 |
| Pork loin chop, lean, broiled (168240) | 3 oz | 0.53 mg | 44% | 153 |
| Green soybeans, boiled (169283) | 1 cup | 0.47 mg | 39% | 254 |
| Black beans, boiled (173735) | 1 cup | 0.42 mg | 35% | 227 |
| Brown rice, long-grain, cooked (169704) | 1 cup | 0.36 mg | 30% | 248 |
| Macadamia nuts, raw (170178) | 1 oz | 0.34 mg | 28% | 204 |
| Acorn squash, baked (169293) | 1 cup cubes | 0.34 mg | 29% | 115 |
| Pasta, enriched, cooked (169737) | 1 cup spaghetti | 0.34 mg | 28% | 196 |
| Lentils, boiled (172421) | 1 cup | 0.33 mg | 28% | 230 |
| Atlantic salmon, farmed, cooked (175168) | 3 oz | 0.29 mg | 24% | 175 |
| White rice, enriched, cooked (168878) | 1 cup | 0.26 mg | 21% | 205 |
| Mussels, cooked (174217) | 3 oz | 0.26 mg | 21% | 146 |
| Bluefin tuna, cooked (173707) | 3 oz | 0.24 mg | 20% | 156 |
| Green peas, frozen, boiled (170017) | 1/2 cup | 0.23 mg | 19% | 62 |
| Tofu, firm (172475) | 1/2 cup | 0.20 mg | 17% | 181 |
| Pistachios, dry roasted (170185) | 1 oz | 0.20 mg | 16% | 162 |
| Flaxseed, whole (169414) | 1 tbsp | 0.17 mg | 14% | 55 |
| Whole-wheat bread (172688) | 1 slice | 0.13 mg | 11% | 81 |
| Trout, farmed, cooked (173718) | 3 oz | 0.12 mg | 10% | 143 |
| Chicken breast, roasted (171477) | 3 oz | 0.06 mg | 5% | 140 |
| White rice, unenriched, cooked (169757) | 1 cup | 0.03 mg | 3% | 205 |
| Sunflower seeds, dry roasted (170563) | 1 oz | 0.03 mg | 3% | 165 |
A few patterns stand out. Pork is in a class of its own among meats, which matches the ODS note that pork is a major thiamine source. Chicken breast and beef, by contrast, carry little, so a diet built around high-protein foods is not automatically rich in vitamin B1. Legumes do well, as our guides to black beans and lentils show, and among nuts, macadamia nuts lead this table, ahead of pistachios. Dry-roasted sunflower seeds list less thiamine in USDA SR Legacy than many online lists suggest; our sunflower seeds guide covers their other nutrients. Wheat germ is very concentrated, with about 1.88 milligrams per 100 grams in USDA SR Legacy, though people usually sprinkle only small amounts.
Enriched grains: where much US thiamine comes from
ODS estimates that about half of the thiamine in the US diet comes from foods that naturally contain it and the rest from foods with thiamine added. The reason is federal food standards. The FDA standard of identity for enriched flour (21 CFR 137.165) requires added thiamine, riboflavin, niacin, folic acid and iron, and the standard for enriched rice (21 CFR 137.350) requires the same five nutrients. Bread, pasta, crackers and many cereals made with enriched flour therefore carry added thiamine.
Rice shows the effect clearly. ODS notes that unless white rice is enriched, it has about one-tenth the thiamine of unenriched brown rice. In USDA SR Legacy, a cup of cooked unenriched white rice has 0.03 milligrams of thiamine, enriched white rice 0.26 milligrams and brown rice 0.36 milligrams. Our brown rice guide covers the rest of that comparison, and our niacin guide explains another B vitamin that enrichment adds. Breakfast cereals vary widely, so check the Nutrition Facts label; ODS notes that FDA requires thiamine on a label only when it has been added.
Vitamin B1 foods for plant-based eaters
Thiamine is one B vitamin that plant-based eaters can get from many everyday foods, unlike vitamin B12, which our B12 foods guide covers separately. Useful plant sources in the USDA data above include:
- Legumes: black beans, lentils, green soybeans (edamame), green peas and tofu.
- Whole and enriched grains: brown rice, whole-wheat bread, oats, enriched pasta and enriched rice.
- Nuts and seeds: macadamia nuts, pistachios and flaxseed.
- Vegetables: acorn squash stands out among vegetables in USDA data.
- Fortified foods: some cereals and nutritional yeast products have B vitamins added, and amounts differ by brand, so the label is the place to check.
Our guide to chickpeas covers another legume that appears in both B vitamin lists, and our sibling guide to foods high in vitamin B6 shows how differently the two vitamins are spread across foods.
How cooking and processing change thiamine
Thiamine is water-soluble and sensitive to heat. ODS reports that bread has 20% to 30% less thiamine than its raw ingredients, that pasteurization lowers the small amount in milk by up to 20%, and that a significant amount is lost when cooking water is thrown out. A few kitchen habits follow from that:
- Cook beans, grains and vegetables in just enough water, or use the cooking liquid in soups and sauces.
- Steaming and quick cooking keep vegetables out of the water for less time than long boiling.
Thiamine RDA and Daily Value (reference facts)
The Food and Nutrition Board sets Recommended Dietary Allowances (RDAs), the intake that meets the needs of nearly all healthy people in a group. These are population reference values from the ODS fact sheet, not personal targets; your clinician can tell you what applies to you.
| Group (ODS) | Male RDA | Female RDA |
|---|---|---|
| Ages 14 to 18 | 1.2 mg | 1.0 mg |
| Ages 19 to 50 | 1.2 mg | 1.1 mg |
| Ages 51 and older | 1.2 mg | 1.1 mg |
| Pregnancy | Not applicable | 1.4 mg |
| Lactation | Not applicable | 1.4 mg |
| FDA Daily Value (labels, ages 4 and older) | 1.2 mg | 1.2 mg |
ODS reports that most people in the US get the recommended amounts: an analysis of 2003 to 2006 national survey data found that only 6% of the population had a usual intake below the Estimated Average Requirement. No Tolerable Upper Intake Level has been set for thiamine, because the Food and Nutrition Board found no reports of harm from high intakes from food or supplements, though it noted that very high intakes could still have adverse effects. The common supplement forms are thiamine mononitrate and thiamine hydrochloride, and our vitamin B complex guide explains combination products.
Who is more likely to run low on thiamine
The body stores only small amounts of thiamine, mainly in the liver, and ODS notes that its short half-life means people need a steady supply from food. ODS lists these groups as more likely to have low thiamine status:
- People with alcohol use disorder: ODS states that in highly industrialized countries, chronic alcohol use disorders appear to be the most common cause of thiamine deficiency, and that up to 80% of people with chronic alcoholism develop it, because alcohol reduces thiamine absorption, liver stores and activation, and diets tend to be poor.
- Older adults: up to 20% to 30% have lab signs of some degree of deficiency, according to ODS.
- People with HIV/AIDS or diabetes: small studies cited by ODS found lower thiamine levels; for diabetes, the clinical meaning is not known.
- After bariatric surgery: a 2008 review cited by ODS found 84 cases of Wernicke’s encephalopathy after these operations between 1991 and 2008, which is why surgical teams almost always recommend a micronutrient supplement with thiamine afterward.
- Certain medicines: ODS notes that the diuretic furosemide can increase thiamine loss in urine, and that the chemotherapy drug fluorouracil has been linked to case reports of deficiency.
Severe deficiency causes beriberi, which affects nerves, muscles and sometimes the heart, and Wernicke-Korsakoff syndrome, a brain disorder that ODS says is about 8 to 10 times more common in people with chronic alcoholism than in the general population. Wernicke’s encephalopathy is a medical emergency: without prompt care, up to 20% of people with it die, according to ODS. Confusion, memory problems, muscle weakness, numbness or swelling in the legs need medical attention, not a food list.
Frequently Asked Questions
What foods are highest in thiamine?
In USDA data, pork leads, with roasted pork tenderloin at about 67% of the Daily Value per 3 ounces. Green soybeans, black beans, brown rice, enriched pasta, lentils and macadamia nuts follow.
Is thiamine the same as vitamin B1?
Yes. Thiamine, also spelled thiamin, is vitamin B1, a water-soluble B vitamin used in energy metabolism.
Do vegetarians get enough thiamine?
Plant foods such as beans, lentils, green soybeans, whole and enriched grains, nuts and seeds supply thiamine, so a varied vegetarian diet can include plenty. Ask a dietitian if you have concerns.
Does cooking destroy thiamine?
Heat and water reduce it. ODS reports losses in baking and pasteurization and when cooking water is discarded, so using cooking liquid helps keep more.
Why is white rice enriched with thiamine?
Milling removes most of the grain’s thiamine. FDA’s enriched rice standard requires thiamine, riboflavin, niacin, folic acid and iron to be added back.
Can you get too much thiamine from food?
No Upper Intake Level has been set because no harm from high intakes has been reported, according to ODS. Ask a clinician before using supplements.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Vitamin B6: USDA Values, RDA and Upper Limit, B12 Foods: Animal, Fortified and Vegan Sources Ranked, Niacin Flush: Why It Happens, Flush Free Niacin and Real Benefits.