vitamin b1 in flaxseed

Foods high in vitamin B1 - Thiamin

Vitamin B1, or Thiamin as it is otherwise known, is a vitamin that is critical to your health. Just like other vitamins and minerals, it plays it's own specific role in your health, which is primarily to provide you with energy. As we all know we all need energy if we are to get up and lead our daily lives right?

This page is going to provide you with a list of vitamin B1 foods, so that you don't have any trouble getting all you need through high thiamin foods. You are in control of your own nutrition, and your dietary choices will determine how your health benefits or suffers in this respect.

One other important role that vitamin B1 plays in the body is helping to maintain your central nervous system. As you may have already gathered this is a vitamin that is rather important to your well being. So if you think that you could do with a bit more of it in your diet, take note of the vitamin B1 rich foods that we have highlighted for you on this page.

Because vitamin B1 is a water soluble vitamin, it cannot be stored in the body, which is why getting a regular dose through your diet is of paramount importance. You have to consume it everyday in order to fulfill your body's need for it.

In addition to information on the best sources of vitamin B1, we will also explain how much of it you need to be consuming per day.

List of vitamin B1 foods

If you feel that your diet could do with a little more vitamin B1, here is a list of some it's best dietary sources. The best thing about all of these foods is that they are highly nutritious and provide you with so much more than just a great dose of Thiamin. This is where you miss out by taking supplements, as these will never provide you such a wide range of nutritional benefits as a healthy food can.

  1. Flax Seeds


    The nutritional goldmine that is flaxseed is a wonderful source of vitamin B1. You can exceed the total Thiamin that you need in an entire day through just a simple portion of it. Flaxseed is also rich in the minerals magnesium and manganese.

    100 g of flaxseed has 1.6 milligrams of Thiamin, this works out as a massive 110% of your recommended daily intake (RDI).
  2. Vitamins in cheerios

    Multi Grain Cheerios

    A simple serving of multi grain cheerios in the morning can smash all sorts of nutrient levels in your body out of the ball park. One of these is vitamin B1, with others including a host of other B vitamins, vitamin E and iron. A highly nutritious way to start the day if ever there was one.

    1 oz of multi grain cheerios contains 1.4 mg of vitamin B1, this works out as 97% of the total you need in a day.
  3. Vitamins in Sesame seeds

    Sesame seeds

    Yes another seed that acts as a brilliant source of vitamin B1. Sesame seeds can give you a huge chunk of the Thiamin your body needs daily, and they are also loaded with phosphorus and calcium.

    A 144g cup of sesame seeds has 1.1 mg of Thiamin, 76% of the total your body requires in a day.
  4. Pistachio nuts

    Nuts are also a good source of vitamin B1, and none more so that pistachio nuts. A basic serving of pistachio nuts can give you well over half of the Thiamin you require in a day. What's more they are also a grand source of potassium and dietary fiber.

    100 g of pistachio nuts contain 0.9 mg of Thiamin, 58% of your RDI.
  5. Granola

    Granola cereal is also a great dietary source of Thiamin. You can get approximately half of the vitamin B1 that you need each day from just a simple serving of plain granola cereal. In addition to this granola is also able to give you a healthy dose of manganese and vitamin E.

    100 g of plain granola cereal has 0.7 mg in it, 49% of the total required in a day.
  6. Sunflower seeds

    Here is another great showcase for seeds as top sources of Thiamin. A very basic serving of these as a snack can get a huge dose of this B vitamin, alongside selenium and various other nutrients.

    A 46 g cup of dried sunflower seed kernels has 0.7 mg inside, 45% of your RDI.
  7. Pecans

    There is no doubt that pecans deserve a firm shout out when it comes to the best sources of Thiamin. You can get a huge dose of this vital vitamin through them, in addition to the minerals copper and zinc.

    100 g of raw pecans has 0.7 milligrams of Thiamin, working out at 44% of the total you should be consuming each day.
  8. Hazelnuts

    Here comes another prime example of a high Thiamin food in the shape of a nut. Hazelnuts are a truly nutritious nut that offer way more than just a huge dose of vitamin B1, they also notably give you a fair amount of protein and manganese.

    100 g of raw hazelnuts will give you 0.6 mg, this equates to 43% of your daily need.
  9. Brazil nuts

    Nuts, nuts and more nuts when it comes to the foods rich in vitamin B1. The Brazil nut is another one to take note of, and while you are at it you should know it is also brimming with selenium and copper.

    100 g of dried Brazil nuts have 0.6 mg in them, this is 41% of your daily requirement.
  10. Oats

    It's oats so simple to get a brilliant dose of vitamin B1 via plain oats, as these are on of the best thiamin foods that you will come across. On top of the B1 that plain oats contain, they also offer a huge dose of other B vitamins as well as iron.

    A 28g packet of instant fortified plain oats contains 0.6 mg, 38% your RDI.

These are not necessarily the ten foods highest in vitamin B1, but they are all incredible examples of how you can get the Thiamin you need through your diet.

More foods high in vitamin B1

If you have not been able to find anything that you like in the above list of foods that contain vitamin B1, fear not, as there are plenty more where they came from. Check out the following foods as there is bound to be something that you wouldn't mind either introducing into your diet, or you eating more of.

The following information shows the food, the serving size, the amount of potassium in the serving size and finally the percentage of your recommended daily intake of vitamin B1 that this equates to.

  • Pine nuts - 100 g of dried pine nuts have 0.5 mg / 33%
  • Tuna - 100 g of cooked yellow fin tuna has 0.5 mg / 33%
  • Black beans - 172 g serving of black beans has 0.4 mg / 28%
  • Trout - 100g of cooked trout has 0.4 mg / 28%
  • Cashew nuts - 100 g of cashew nuts has 0.4 mg / 28%
  • Baked beans - A 253 g cup of baked beans has 0.4 mg / 25%
  • Walnuts - 100g of English walnuts have 0.3 mg / 23%
  • Mussels - 100g of cooked blue mussels have 0.3 mg / 20%
  • Condensed milk - A 306g cup of condensed milk has 0.3 mg / 18%
  • White rice - A 158 g serving of boiled long grain white rice has 0.3 mg / 17%
  • Corn - A 146 g ear of corn on the cob has 0.2 mg / 17%
  • Peas - An 80 g serving of boiled green peas from frozen has 0.2 mg / 15%
  • Pomegranate - A 282 g pomegranate has 0.2 mg / 13%
  • Brown rice - A 195 g serving of boiled long grain brown rice has 0.2 mg / 12%
  • Lentils - A 100 g serving of boiled lentils has 0.2 mg / 11%
  • Orange - An 186 g orange has 0.2 mg / 11%
  • Raisins - A 145 g cup of seedless raisins has 0.2 mg / 10%

You can find out how much vitamin B1 is found in a huge range of foods that we have covered on this website. Find the exact food that you want via the menus on the left hand side of the page.

It is important to remember that other than the foods on this list, you will still accumulate Thiamin through the other foods in your diet. Combined these can also make a positive contribution to the total vit B1 that you get.

The RDI that has been used in the above examples applies to an average adult male. This RDI may vary due to age, gender, and medical conditions. To get a clearer idea of how much Thiamin you should be consuming per day, please see further down the page.

How much vitamin B1 is needed per day?

Now that you know what foods contain thiamin, you are going to want to know just how much of this B vitamin you should be getting each day. This section is where we will point that out for you.

  • Infants 0 to 6 months - 0.2 mg per day
  • Infants 7 to 12 months - 0.3 mg per day
  • Children 1 to 3 years old - 0.5 mg per day
  • Children 4 to 8 years old - 0.6 mg per day
  • Children 9 to 13 - 0.9 mg per day
  • Males 14 and over should consume 1.5 mg of thiamin per day
  • Females 14 and over should consume 1.1 mg of thiamin each day

As you can see from the information provided on this page, it is not going to be difficult to keep your thiamin levels up via your diet.

Further information

We trust that you have found the answer to any questions you had relating to how much vitamin B1 you need each day, and what foods contain Thiamin.

There is much more to our site than just information on high vitamin B1 foods. You can see similar information on a every other nutrient that your diet requires, by checking out our vitamins and minerals index. We cover everything from foods high in fiber to the best sources of potassium.

If you are interested in the calories found in the foods that you eat, there is an extensive range of sub menus on the left hand side of the page. These leads to all of the foods mentioned on this page, plus many more.

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