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Thiamin (B1): Daily Value and top food sources

Daily Value: 1.2 mg (FDA, adults and children 4+)

Ranked by how much Thiamin (B1) a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 168 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Thiamin (B1), per typical portion
100% DVBacon, meatlessBacon, meatless: 528% DV528%Corn flour, masa, whiteCorn flour, masa, white: 140% DV140%Chicken, meatless, breaded, f…Chicken, meatless, breaded, fried: 138% DV138%Sesame seed kernels, toastedSesame seed kernels, toasted: 129% DV129%Meatballs, meatlessMeatballs, meatless: 113% DV113%Sesame seeds, whole, driedSesame seeds, whole, dried: 95% DV95%Pork, cured, ham, extra lean…Pork, cured, ham, extra lean, roasted: 88% DV88%Sesame seed kernels, driedSesame seed kernels, dried: 87% DV87%Macadamia nuts, dry roastedMacadamia nuts, dry roasted: 78% DV78%Cornmeal, degermed, whiteCornmeal, degermed, white: 72% DV72%Cornmeal, degermed, yellowCornmeal, degermed, yellow: 72% DV72%Pork, leg, whole, cookedPork, leg, whole, cooked: 71% DV71%

Share of the Daily Value (1.2 mg) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Bacon, meatless1 cup (144 g)6.34 mg528%
Corn flour, masa, white1 cup (114 g)1.68 mg140%
Chicken, meatless, breaded, fried1 cup, diced (130 g)1.66 mg138%
Sesame seed kernels, toasted1 cup (128 g)1.54 mg129%
Meatballs, meatless1 cup (144 g)1.35 mg113%
Sesame seeds, whole, dried1 cup (144 g)1.14 mg95%
Pork, cured, ham, extra lean, roasted1 cup (140 g)1.06 mg88%
Sesame seed kernels, dried1 cup (150 g)1.05 mg87%
Macadamia nuts, dry roasted1 cup, whole or halves (132 g)0.94 mg78%
Cornmeal, degermed, white1 cup (157 g)0.87 mg72%
Cornmeal, degermed, yellow1 cup (157 g)0.87 mg72%
Pork, leg, whole, cooked1 cup, diced (135 g)0.86 mg71%
Pork, cured, shoulder, arm picnic, roasted1 cup (140 g)0.86 mg71%
Pistachio nuts, dry roasted1 cup (123 g)0.85 mg71%
Brazil nuts, dried, unblanched1 cup, whole (133 g)0.82 mg68%
Pork, loin, tenderloin, cooked3 oz (85 g)0.81 mg67%
Pork, cured, ham, whole3 oz (85 g)0.79 mg66%
Pork, cured, ham, extra lean and regular3 oz (85 g)0.76 mg63%
Pork, cured, ham, extra lean and regular, canned3 oz (85 g)0.75 mg62%
Mixed nuts, oil roasted, without peanuts1 cup (144 g)0.73 mg60%
Oat flour, partially debranned1 cup (104 g)0.72 mg60%
Biscuits, plain or buttermilk, dry mix1 cup, purchased (120 g)0.69 mg57%
Granola, homemade1 cup (122 g)0.67 mg56%
Roll bread, Mexican, bollilo1 piece (98 g)0.67 mg56%
Pork, leg, rump half, cooked1 cup, diced (135 g)0.66 mg55%

What Thiamin (B1) does, how much you need, and what the evidence shows: Thiamin: a deficiency that is mostly about alcohol, not about diet →

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