Nutrients -> Vitamins -> Water soluble vitamins

Vitamin B1 Foods high in vitamin B1 and how much you need · Water soluble vitamins

Vitamin B1, also known as thiamin, is a water-soluble vitamin that plays a key role in carbohydrate and energy metabolism. It is essential for converting carbohydrates into energy and is also important for the proper functioning of the heart, muscles, and nervous system.

Women, a day: 1.1 mg
Men, a day: 1.1 mg
Give 20%+ of a day per serving: 179 foods · 71 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, cranberry, dried, cranberry powder; sea buckthorn juice and bean, pink, mature have the most vitamin B1 per serving. Among animal foods, the most are in pork fillet, sirloin; salmon fillet and cheese, hard cheese, goat cheese, 20-25% fat.

Plant sources

Also high in it

Are you getting enough vitamin B1?

Knowing where vitamin B1 comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in vitamin B1

Ranked from 1,261 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Pork fillet, sirloin 1.2 mg

serving (110 g) · Steaks and chops 145% of daily
2

Pork, medium fat 1.2 mg

serving (110 g) · Steaks and chops 144% of daily
3

Pork roast, lean 1 mg

serving (110 g) · Steaks and chops 123% of daily
4

Cranberry, dried, cranberry powder 1 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 120% of daily
5

Sea buckthorn juice 0.74 mg

serving (240 g) · Juices 89% of daily
6

Bean, pink, mature 0.69 mg

serving (90 g) · Pulses 83% of daily
7

Sunflower seed 0.69 mg

serving (30 g) · Nuts, seeds and dried fruits 83% of daily
8

Pea, green, split, mature seeds 0.65 mg

serving (90 g) · Pulses 77% of daily
9

Raspberry juice concentrate 0.6 mg

serving (240 g) · Juices 72% of daily
10

Tamarind 0.6 mg

serving (140 g) · Fruits 72% of daily
11

Parma ham, 15% fat 0.57 mg

serving (55 g) · Cold cuts, meat 69% of daily
12

Lamb, kidneys, raw 0.53 mg

serving (85 g) · Offal dishes 63% of daily
13

Durian 0.52 mg

serving (140 g) · Fruits 63% of daily
14

Linseed, whole 0.49 mg

serving (30 g) · Nuts, seeds and dried fruits 59% of daily
15

Duck, domesticated, liver, raw 0.48 mg

serving (85 g) · Offal dishes 57% of daily
16

Liver, reindeer 0.48 mg

serving (85 g) · Offal dishes 57% of daily
17

Game bird 0.46 mg

serving (110 g) · Chicken and other birds 55% of daily
18

Soy bean 0.39 mg

serving (35 g) · Pulses 46% of daily
19

Chorizo, fried without fat 0.37 mg

serving (55 g) · Sausages 44% of daily
20

Seeds, cottonseed meal, partially defatted (glandless) 0.33 mg

serving (15 g) · Flour 40% of daily
21

Pork and beef, canned 0.33 mg

serving (85 g) · Meat products 40% of daily
22

Salami, light, 9% fat 0.32 mg

serving (55 g) · Cold cuts, sausages 39% of daily
23

Peanut butter 0.29 mg

serving (32 g) · Condiments 34% of daily
24

Tahini, sesami seed butter 0.28 mg

serving (30 g) · Condiments 34% of daily
25

Wheat germ 0.26 mg

serving (15 g) · Flour 31% of daily
26

Salmon fillet 0.25 mg

serving (110 g) · Fish 30% of daily
27

Salmon, farmed 0.25 mg

serving (110 g) · Fish 30% of daily
28

Buckwheat, boiled 0.25 mg

serving (140 g) · Rice 30% of daily
29

Soy mince 0.24 mg

serving (35 g) · Pulse products 29% of daily
30

Frankfurter, fried without fat 0.23 mg

serving (55 g) · Sausages 28% of daily
31

Potato 0.23 mg

serving (110 g) · Cooked potatoes 28% of daily
32

Potato wedges, oven-baked 0.23 mg

serving (110 g) · Fried potatoes, French fries 27% of daily
33

Asparagus, canned 0.21 mg

serving (130 g) · Canned vegetables 25% of daily
34

Burbot 0.2 mg

serving (110 g) · Fish 24% of daily
35

Macaroni, whole wheat 0.19 mg

serving (55 g) · Pasta 23% of daily
36

Broad bean, fava bean, dried 0.19 mg

serving (35 g) · Pulse products 23% of daily
37

Millet, wholegrain 0.19 mg

serving (45 g) · Rice 23% of daily
38

Noodle, whole wheat 0.19 mg

serving (55 g) · Pasta 22% of daily
39

Blueberry, bilberry 0.19 mg

serving (140 g) · Berries 22% of daily
40

Bog bilberry, bog whortleberry 0.19 mg

serving (140 g) · Berries 22% of daily
41

Wheat whole 0.18 mg

serving (45 g) · Flour 22% of daily
42

Rice, long-grain, parboiled 0.18 mg

serving (45 g) · Rice 22% of daily
43

Taro leaves 0.18 mg

serving (85 g) · Vegetables 21% of daily
44

Whey protein concentrate (75%) 0.18 mg

scoop (28.7 g) · Miscellaneous ingredients 21% of daily
45

Jerusalem artichoke 0.17 mg

serving (85 g) · Vegetables 20% of daily
46

Nettle, stinging nettle 0.17 mg

serving (85 g) · Vegetables 20% of daily
47

Rye macaroni 0.17 mg

serving (55 g) · Pasta 20% of daily
48

Orange juice 0.17 mg

serving (240 g) · Juices 20% of daily
49

French fries, frozen 0.17 mg

serving (85 g) · Fried potatoes, French fries 20% of daily
50

Turkey breast 0.15 mg

serving (110 g) · Chicken and other birds 18% of daily

1

Cranberry, dried, cranberry powder 1 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 120% of daily
2

Sea buckthorn juice 0.74 mg

serving (240 g) · Juices 89% of daily
3

Bean, pink, mature 0.69 mg

serving (90 g) · Pulses 83% of daily
4

Sunflower seed 0.69 mg

serving (30 g) · Nuts, seeds and dried fruits 83% of daily
5

Pea, green, split, mature seeds 0.65 mg

serving (90 g) · Pulses 77% of daily
6

Raspberry juice concentrate 0.6 mg

serving (240 g) · Juices 72% of daily
7

Tamarind 0.6 mg

serving (140 g) · Fruits 72% of daily
8

Durian 0.52 mg

serving (140 g) · Fruits 63% of daily
9

Linseed, whole 0.49 mg

serving (30 g) · Nuts, seeds and dried fruits 59% of daily
10

Soy bean 0.39 mg

serving (35 g) · Pulses 46% of daily
11

Seeds, cottonseed meal, partially defatted (glandless) 0.33 mg

serving (15 g) · Flour 40% of daily
12

Peanut butter 0.29 mg

serving (32 g) · Condiments 34% of daily
13

Tahini, sesami seed butter 0.28 mg

serving (30 g) · Condiments 34% of daily
14

Wheat germ 0.26 mg

serving (15 g) · Flour 31% of daily
15

Buckwheat, boiled 0.25 mg

serving (140 g) · Rice 30% of daily
16

Soy mince 0.24 mg

serving (35 g) · Pulse products 29% of daily
17

Potato 0.23 mg

serving (110 g) · Cooked potatoes 28% of daily
18

Potato wedges, oven-baked 0.23 mg

serving (110 g) · Fried potatoes, French fries 27% of daily
19

Asparagus, canned 0.21 mg

serving (130 g) · Canned vegetables 25% of daily
20

Macaroni, whole wheat 0.19 mg

serving (55 g) · Pasta 23% of daily
21

Broad bean, fava bean, dried 0.19 mg

serving (35 g) · Pulse products 23% of daily
22

Millet, wholegrain 0.19 mg

serving (45 g) · Rice 23% of daily
23

Blueberry, bilberry 0.19 mg

serving (140 g) · Berries 22% of daily
24

Bog bilberry, bog whortleberry 0.19 mg

serving (140 g) · Berries 22% of daily
25

Wheat whole 0.18 mg

serving (45 g) · Flour 22% of daily
26

Rice, long-grain, parboiled 0.18 mg

serving (45 g) · Rice 22% of daily
27

Taro leaves 0.18 mg

serving (85 g) · Vegetables 21% of daily
28

Jerusalem artichoke 0.17 mg

serving (85 g) · Vegetables 20% of daily
29

Nettle, stinging nettle 0.17 mg

serving (85 g) · Vegetables 20% of daily
30

Rye macaroni 0.17 mg

serving (55 g) · Pasta 20% of daily
31

Orange juice 0.17 mg

serving (240 g) · Juices 20% of daily
32

French fries, frozen 0.17 mg

serving (85 g) · Fried potatoes, French fries 20% of daily
33

Pasta, wheat germ pasta 0.17 mg

serving (55 g) · Pasta 20% of daily
34

Groundcherry 0.15 mg

cup (140 g) · Berries 18% of daily
35

Breadfruit 0.15 mg

serving (140 g) · Fruits 18% of daily
36

Popcorn 0.15 mg

serving (30 g) · Savoury snacks 18% of daily
37

Tomato juice 0.14 mg

cup (240 g) · Vegetable juices 17% of daily
38

Porcini, boiled 0.14 mg

serving (85 g) · Mushroom 16% of daily
39

Soy flour, low-fat 0.14 mg

serving (15 g) · Pulse products 16% of daily
40

Pineapple, canned, in own juice 0.13 mg

serving (140 g) · Fruit and berry salads 15% of daily
41

Soy product, soured, 2% fat, calcium 0.13 mg

serving (170 g) · Yoghurt 15% of daily
42

Mushroom, lion's mane 0.12 mg

serving (85 g) · Mushroom 15% of daily
43

Bolete 0.12 mg

serving (85 g) · Mushroom 14% of daily
44

Bamboo shoots, canned 0.12 mg

serving (130 g) · Canned vegetables 14% of daily
45

Soy protein concentrate, 58% protein 0.09 mg

serving (30 g) · Miscellaneous ingredients 11% of daily
46

Taro, cooked 0.09 mg

serving (85 g) · Cooked vegetables 11% of daily
47

Sweet corn, boiled 0.09 mg

serving (85 g) · Cooked vegetables 11% of daily
48

Barley malt for beer 0.09 mg

serving (30 g) · Miscellaneous ingredients 10% of daily
49

Spinach boiled 0.08 mg

serving (85 g) · Cooked vegetables 10% of daily
50

Almond butter 0.08 mg

serving (32 g) · Condiments 10% of daily

Learn about vitamin B1

What does vitamin B1 do for the body?

Vitamin B1 plays a key role in the body's metabolism by helping convert carbohydrates into energy. It also supports proper nerve and heart function, and is essential for the growth, development, and function of cells.

How much vitamin B1 do I need?

According to the European Society for Clinical Nutrition and Metabolism (ESPEN), the recommended dietary allowance of vitamin B12 for adults is from 1.1 to 1.2 mg per day. Pregnant and breastfeeding women may require higher amounts.

What are the health benefits of vitamin B1?

Vitamin B1 is essential for the proper functioning of the nervous system and metabolism. It helps convert food into energy, supports healthy growth and development, and plays a crucial role in maintaining proper heart and brain function.

What are the health risks associated with a deficiency in vitamin B1?

A deficiency in vitamin B1 can cause symptoms such as fatigue, weakness, nerve damage, and in severe cases, heart problems. It can also lead to a condition known as Wernicke-Korsakoff syndrome, which can affect the nervous system and cognitive function.

Can vitamin B1 be harmful?

Vitamin B1 is generally safe and does not cause harm when consumed in normal amounts from foods. However, it's still important to always follow the recommended daily allowance and speak with a healthcare professional before taking any supplements.

What if your vitamin B1 is low?

If your vitamin B1 levels are low, you may experience symptoms such as fatigue, weakness, confusion, muscle pain, and nerve damage. It's important to include thiamin-rich foods in your diet daily, such as whole grains, fish, and fortified cereals. Additionally, consult with a healthcare professional to discuss the need for supplementation.

How do vegans get their vitamin B1 intake?

Vegans can get their vitamin B1 (thiamin) intake from various plant-based sources such as whole grains, fortified cereals, legumes, nuts, and seeds. Foods like brown rice, lentils, black beans, sunflower seeds, and nutritional yeast are rich in thiamin and can help vegans meet their daily requirements.

How much vitamin B1 do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily vitamin B1

0.81 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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