Foods high in vitamin B1

The top 20 foods in our database by content per 100 g.

Daily target

1.1mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Flaxseedtbsp (10 g): 0.16 mg	1.6 mg	149%	—
2	Sunflower seedstbsp (9 g): 0.13 mg	1.5 mg	135%	—
3	Oat brantbsp (6 g): 0.07 mg	1.2 mg	106%	—
4	Pork tenderloin	1 mg	91%	—
5	Pork loin	0.99 mg	90%	—
6	Black beans	0.9 mg	82%	0.24 mg
7	Lentils	0.87 mg	79%	0.17 mg
8	Soybeans	0.87 mg	79%	0.16 mg
9	Pistachioshandful (28 g): 0.24 mg	0.87 mg	79%	—
10	Poppy seedstbsp (8.8 g): 0.07 mg	0.85 mg	77%	—
11	Sesame seedstbsp (9 g): 0.07 mg	0.79 mg	72%	—
12	Pork shoulder	0.77 mg	70%	—
13	Oats	0.76 mg	69%	0.08 mg
14	Ground pork	0.73 mg	66%	—
15	Split peas	0.72 mg	65%	0.19 mg
16	Pinto beans	0.71 mg	65%	0.19 mg
17	Peanutshandful (28 g): 0.18 mg	0.64 mg	58%	—
18	Hazelnutshandful (28 g): 0.18 mg	0.64 mg	58%	—
19	Mung beans	0.62 mg	56%	0.16 mg
20	Chia seedstbsp (12 g): 0.07 mg	0.62 mg	56%	—

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

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Data: USDA FoodData Central.