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Foods high in thiamin (b1)
The 25 foods in this USDA reference database with the most thiamin (b1) per 100 g, with the share of the adult Daily Value (1.2 mg) each one delivers. Reference data — not medical advice.
| Food | Thiamin (B1) per 100 g | %DV |
|---|---|---|
| Yeast extract spread | 23.4 mg | 1948% |
| Active dry yeast | 11 mg | 916% |
| Cream of vegetable soup | 5.2 mg | 432% |
| Ralston wheat bran flakes | 4.7 mg | 393% |
| Ralston corn flakes | 4.5 mg | 373% |
| Meatless bacon | 4.4 mg | 367% |
| Meatless luncheon slices | 4 mg | 333% |
| Sunflower seed flour, partially defatted | 3.2 mg | 266% |
| Rice bran | 2.8 mg | 229% |
| Sesame flour, high-fat | 2.7 mg | 223% |
| Veggie burger | 2.6 mg | 221% |
| Puffed rice cereal | 2.6 mg | 217% |
| Puffed wheat cereal | 2.6 mg | 217% |
| Sesame flour, partially defatted | 2.5 mg | 211% |
| Sesame flour, low-fat | 2.5 mg | 210% |
| Malt-O-Meal Corn Bursts cereal | 2.4 mg | 202% |
| Dried spirulina seaweed | 2.4 mg | 198% |
| Quaker whole hearts oat cereal | 2.4 mg | 198% |
| Classic beef pasta mix | 2.4 mg | 197% |
| Sausage, meatless | 2.3 mg | 195% |
| Malt-O-Meal Oat Blenders with honey and almonds | 2.1 mg | 174% |
| Ralston crisp rice cereal | 2 mg | 171% |
| Kretschmer wheat germ | 2 mg | 164% |
| Incaparina dry mix | 1.9 mg | 161% |
| Weetabix whole grain cereal | 1.9 mg | 161% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most thiamin (b1) per 100 g?
Yeast extract spread tops this database with 23.4 mg per 100 g — 1948% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much thiamin (b1) do I need per day?
The Daily Value for Thiamin (B1) is 1.2 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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