Foods Highest in Thiamin

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Yeast extract spread ranks #1 of 50 for Thiamin, at 23.4MG per 100g.

What These Thiamin Rankings Mean

This ranking surfaces the top 50 whole foods for Thiamin, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Thiamin, so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Yeast extract spread, delivering 23.4MG per 100g. The top three (Yeast extract spread, Leavening agents, yeast, baker's, active dry, Formulated bar, POWER BAR, chocolate) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Thiamin sources side-by-side

# Food Amount % DV
1 Yeast extract spread 23.4 MG -
2 Leavening agents, yeast, baker's, active dry 11.0 MG -
3 Formulated bar, POWER BAR, chocolate 8.1 MG -
4 Soup, cream of vegetable, dry, powder 5.2 MG -
5 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 4.7 MG -
6 Cereals ready-to-eat, RALSTON Corn Flakes 4.5 MG -
7 Bacon, meatless 4.4 MG -
8 Luncheon slices, meatless 4.0 MG -
9 Babyfood, cereal, rice, with bananas, dry 4.0 MG -
10 Babyfood, cereal, high protein, with apple and orange, dry 3.8 MG -
11 Babyfood, cereal, mixed, with bananas, dry 3.8 MG -
12 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar 3.4 MG -
13 Seeds, sunflower seed flour, partially defatted 3.2 MG -
14 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors 2.9 MG -
15 Babyfood, cereal, oatmeal, with honey, dry 2.8 MG -
16 Rice bran, crude 2.8 MG -
17 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar 2.7 MG -
18 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 2.7 MG -
19 Seeds, sesame flour, high-fat 2.7 MG -
20 Veggie burgers or soyburgers, unprepared 2.7 MG -
21 Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron 2.6 MG -
22 Cereals ready-to-eat, wheat, puffed, fortified 2.6 MG -
23 Cereals ready-to-eat, rice, puffed, fortified 2.6 MG -
24 Seeds, sesame meal, partially defatted 2.6 MG -
25 Seeds, sesame flour, partially defatted 2.5 MG -
26 Seeds, sesame flour, low-fat 2.5 MG -
27 Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 2.4 MG -
28 Seaweed, spirulina, dried 2.4 MG -
29 Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 2.4 MG -
30 Pasta mix, classic beef, unprepared 2.4 MG -
31 Sausage, meatless 2.3 MG -
32 Seeds, cottonseed meal, partially defatted (glandless) 2.2 MG -
33 Beverages, nutritional shake mix, high protein, powder 2.1 MG -
34 Seeds, cottonseed flour, partially defatted (glandless) 2.1 MG -
35 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds 2.1 MG -
36 Seeds, cottonseed flour, low fat (glandless) 2.1 MG -
37 Cereals ready-to-eat, RALSTON CRISP RICE 2.0 MG -
38 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 2.0 MG -
39 Cereals, QUAKER, corn grits, instant, plain, dry 1.9 MG -
40 Incaparina, dry mix (corn and soy flours), unprepared 1.9 MG -
41 Cereals ready-to-eat, WEETABIX whole grain cereal 1.9 MG -
42 Wheat germ, crude 1.9 MG -
43 Leavening agents, yeast, baker's, compressed 1.9 MG -
44 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush 1.9 MG -
45 Cereals ready-to-eat, RALSTON Crispy Hexagons 1.8 MG -
46 Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal 1.8 MG -
47 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 1.7 MG -
48 Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut 1.7 MG -
49 Cereals ready-to-eat, wheat germ, toasted, plain 1.7 MG -
50 Seeds, flaxseed 1.6 MG -

Frequently Asked Questions

What food is highest in Thiamin?

Yeast extract spread is the food highest in Thiamin, with 23.4MG per 100g.

How much Thiamin do I need per day?

There is no established FDA Daily Value for Thiamin. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Thiamin?

Top whole food sources of Thiamin include Yeast extract spread, Leavening agents, yeast, baker's, active dry, Formulated bar, POWER BAR, chocolate, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Thiamin (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.