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Foods high in thiamin

The most thiamin per typical portion among 13,062 USDA reference foods: bacon, 6.3 mg in 1 cup, 525% of the 1 mg Daily Value. 163 of the 1,012 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most thiamin per portion?

  1. 1
    Bacon
    Bacon, meatless · 1 cup (144 g)
    6.3mg525% DV · 4.4 mg per 100 g · 2.8 mg per 200 calories
  2. 2
    Veggie burger patty
    Veggie burger patty, no bun · 1 patty (100 g)
    2.7mg225% DV · 2.7 mg per 100 g · 3.0 mg per 200 calories
  3. 3
    Veggie burgers or soyburgers
    Veggie burgers or soyburgers, unprepared · 1 pattie (70 g)
    1.9mg158% DV · 2.7 mg per 100 g · 3.0 mg per 200 calories
  4. 4
    Chicken
    Chicken, meatless, breaded, fried · 1 cup, diced (130 g)
    1.7mg142% DV · 1.3 mg per 100 g · 1.1 mg per 200 calories
  5. 5
    Meatballs
    Meatballs, meatless · 1 cup (144 g)
    1.4mg117% DV · 0.9 mg per 100 g · 1.0 mg per 200 calories
  6. 6
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    1.3mg108% DV · 1.6 mg per 100 g · 1.9 mg per 200 calories
  7. 7
    1.3mg108% DV · 4.5 mg per 100 g · 2.3 mg per 200 calories
  8. 8
    Pork tenderloin
    Pork, tenderloin · 1 cup (135 g)
    1.2mg100% DV · 0.9 mg per 100 g · 1.3 mg per 200 calories
  9. 9
    Pork loin
    Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted · 1 rack (138 g)
    1.1mg92% DV · 0.8 mg per 100 g · 0.5 mg per 200 calories
  10. 10
    Pork ham
    Pork, cured, ham, whole, separable lean and fat, unheated · 1 cup (140 g)
    1.1mg92% DV · 0.8 mg per 100 g · 0.6 mg per 200 calories
  11. 11
    Cereal
    Cereal, O's, multigrain · 1 prepackaged single serving (30 g)
    1.0mg83% DV · 3.2 mg per 100 g · 1.7 mg per 200 calories
  12. 12
    Pork shoulder
    Pork, fresh, shoulder, blade, boston (roasts), separable lean only, cooked, roasted · 3 oz (85 g)
    0.9mg75% DV · 1.1 mg per 100 g · 1.0 mg per 200 calories
  13. 13
    Vegetarian fillets
    Vegetarian fillets · 1 fillet (85 g)
    0.9mg75% DV · 1.1 mg per 100 g · 0.8 mg per 200 calories
  14. 14
    Vegetarian
    Vegetarian, fillet · 1 fillet (85 g)
    0.9mg75% DV · 1.1 mg per 100 g · 0.8 mg per 200 calories
  15. 15
    Durian
    Durian, raw or frozen · 1 cup, chopped or diced (243 g)
    0.9mg75% DV · 0.4 mg per 100 g · 0.5 mg per 200 calories
  16. 16
    Breakfast link
    Breakfast link, pattie, or slice, meatless · 1 patty (38 g)
    0.9mg75% DV · 2.3 mg per 100 g · 1.8 mg per 200 calories
  17. 17
    Ham
    Ham, canned · 1 thick slice (90 g)
    0.9mg75% DV · 1.0 mg per 100 g · 1.1 mg per 200 calories
  18. 18
    0.8mg67% DV · 1.6 mg per 100 g · 0.8 mg per 200 calories
  19. 19
    Pork
    Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked · 3 oz (85 g)
    0.7mg58% DV · 0.9 mg per 100 g · 0.8 mg per 200 calories
  20. 20
    0.7mg58% DV · 0.6 mg per 100 g · 0.8 mg per 200 calories
  21. 21
    Naan bread
    Bread, naan, plain, commercially prepared, refrigerated · 1 piece (90 g)
    0.7mg58% DV · 0.8 mg per 100 g · 0.5 mg per 200 calories
  22. 22
    Roll bread
    Bread, roll, Mexican, bollilo · 1 piece (98 g)
    0.7mg58% DV · 0.7 mg per 100 g · 0.4 mg per 200 calories
  23. 23
    Reduced sodium tomatoes
    Tomatoes, canned, reduced sodium, cooked · 1 whole (110 g)
    0.6mg50% DV · 0.6 mg per 100 g · 2.9 mg per 200 calories
  24. 24
    Oats
    Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) · 1 cup, cooked (234 g)
    0.6mg50% DV · 0.3 mg per 100 g · 0.8 mg per 200 calories
  25. 25
    Ground pork
    Pork, fresh, ground, cooked · 3 oz (85 g)
    0.6mg50% DV · 0.7 mg per 100 g · 0.5 mg per 200 calories
  26. 26
    Pork chop
    Pork, chop, lean only eaten · 1 thin (90 g)
    0.6mg50% DV · 0.7 mg per 100 g · 0.8 mg per 200 calories
  27. 27
    Pork leg
    Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted · 3 oz (85 g)
    0.6mg50% DV · 0.7 mg per 100 g · 0.7 mg per 200 calories
  28. 28
    Pigeonpeas
    Pigeonpeas, immature seeds, cooked, boiled, drained, without salt · 1 cup (153 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.6 mg per 200 calories
  29. 29
    Venison
    Venison, NFS · 1 cup (135 g)
    0.5mg42% DV · 0.4 mg per 100 g · 0.5 mg per 200 calories
  30. 30
    Hyacinth-beans
    Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.5 mg per 200 calories
  31. 31
    Tamarind
    Tamarinds, raw · 1 cup, pulp (120 g)
    0.5mg42% DV · 0.4 mg per 100 g · 0.4 mg per 200 calories
  32. 32
    Pancakes plain
    Pancakes plain, frozen, ready-to-heat (includes buttermilk) · 1 pancake (6" dia) (73 g)
    0.5mg42% DV · 0.7 mg per 100 g · 0.6 mg per 200 calories
  33. 33
    Winged beans
    Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.4 mg per 200 calories
  34. 34
    Vegetarian meatloaf or patties
    Vegetarian meatloaf or patties · 1 slice (56 g)
    0.5mg42% DV · 0.9 mg per 100 g · 0.9 mg per 200 calories
  35. 35
    0.5mg42% DV · 0.6 mg per 100 g · 0.5 mg per 200 calories
  36. 36
    Pork bacon
    Pork, cured, bacon, pre-sliced, cooked, pan-fried · 3 oz (85 g)
    0.5mg42% DV · 0.6 mg per 100 g · 0.2 mg per 200 calories
  37. 37
    Green soybeans
    Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.4 mg per 200 calories
  38. 38
    Blackeyed peas
    Blackeyed peas, from frozen · 1 cup (185 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.3 mg per 200 calories
  39. 39
    Egg noodles
    Noodles, egg, cooked, enriched, with added salt · 1 cup (160 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.4 mg per 200 calories
  40. 40
    Teff
    Teff, cooked · 1 cup (252 g)
    0.5mg42% DV · 0.2 mg per 100 g · 0.4 mg per 200 calories
  41. 41
    Pork breast
    Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled · 3 oz (85 g)
    0.5mg42% DV · 0.5 mg per 100 g · 0.7 mg per 200 calories
  42. 42
    Noodles
    Noodles, cooked · 1 cup, cooked (160 g)
    0.5mg42% DV · 0.3 mg per 100 g · 0.4 mg per 200 calories
  43. 43
    Sesame butter
    Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) · 1 oz (28 g)
    0.5mg42% DV · 1.6 mg per 100 g · 0.5 mg per 200 calories
  44. 44
    Cowpeas
    Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt · 1 cup (170 g)
    0.4mg33% DV · 0.3 mg per 100 g · 0.4 mg per 200 calories
  45. 45
    Pork ribs
    Pork, ribs · 1 cup (135 g)
    0.4mg33% DV · 0.3 mg per 100 g · 0.3 mg per 200 calories
  46. 46
    Masa harina
    Masa harina, cooked · 1 cup, cooked (240 g)
    0.4mg33% DV · 0.2 mg per 100 g · 0.4 mg per 200 calories
  47. 47
    Canadian bacon
    Canadian bacon, unprepared · 3 oz (85 g)
    0.4mg33% DV · 0.5 mg per 100 g · 0.9 mg per 200 calories
  48. 48
    Pink beans
    Beans, pink, mature seeds, cooked, boiled, with salt · 1 cup (169 g)
    0.4mg33% DV · 0.3 mg per 100 g · 0.3 mg per 200 calories
  49. 49
    Navy beans
    Beans, navy, mature seeds, cooked, boiled, without salt · 1 cup (182 g)
    0.4mg33% DV · 0.2 mg per 100 g · 0.3 mg per 200 calories
  50. 50
    Small white beans
    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    0.4mg33% DV · 0.2 mg per 100 g · 0.3 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much thiamin a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 1.1 mg for women and 1.2 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-30.5 mg0.5 mg
4-80.6 mg0.6 mg
9-130.9 mg0.9 mg
14-181 mg1.2 mg
19-301.1 mg1.2 mg
31-501.1 mg1.2 mg
51 and older1.1 mg1.2 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodThiamin per 100 gIn the portion ranking
Yeast extract spread23 mgnot an everyday portion (rule above)
Leavening agents, yeast, baker's, active dry11 mgnot an everyday portion (rule above)
Formulated bar, POWER BAR, chocolate8.1 mgnot an everyday portion (rule above)
Nutrition bar (PowerBar)8.1 mgnot an everyday portion (rule above)
Soup, cream of vegetable, dry, powder5.2 mgnot an everyday portion (rule above)
Cereals ready-to-eat, RALSTON Corn Flakes4.5 mgranked 7
Bacon, meatless4.4 mgranked 1
Bacon strip, meatless4.4 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Thiamin: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov