Foods highest in Thiamin (B1)
Thiamin (B1) helps convert carbohydrates into energy and keeps nerves working.
Below are the whole foods with the most thiamin (b1) per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What thiamin (b1) does
Thiamin (B1) helps convert carbohydrates into energy and keeps nerves working.
Heavy drinkers and people eating mostly refined grains are the most at risk.
How much you need
The Daily Value used on food labels is 1.2 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in thiamin (b1) (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Bacon, meatless | 4.4 mg | 367% |
| Luncheon slices, meatless | 4.0 mg | 333% |
| Veggie burgers or soyburgers, unprepared | 2.6 mg | 221% |
| Pasta mix, classic beef, unprepared | 2.4 mg | 197% |
| Sausage, meatless | 2.3 mg | 195% |
| Seeds, flaxseed | 1.6 mg | 137% |
| Seeds, sesame butter, tahini, type of kernels unspecified | 1.6 mg | 133% |
| Salad dressing, thousand island, commercial, regular | 1.4 mg | 121% |
| Chicken, meatless, breaded, fried | 1.3 mg | 107% |
| Seeds, hemp seed, hulled | 1.3 mg | 106% |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated) | 1.2 mg | 101% |
| Nuts, macadamia nuts, raw | 1.2 mg | 100% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track thiamin (b1) free
Healthy Squirrel is a free food tracker that fills in Thiamin (B1) — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your thiamin (b1) for the day.
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