Vitamin B1 Thiamin Food Sources

Vitamin B1 Thiamin Food Sources

The best way to assure oneself of an adequate intake of thiamin is to include plenty of it in the daily diet, in which case it will probably be unnecessary to take supplements at all. While some of the best food sources of tis vitamin, like wheat germ, Brewer’s yeast, and Blackstrap molasses, are not typically a regular part of the American diet, fortunately, you have other options. There are many everyday foods that may be more to your liking and more readily obtainable that are also rich in thiamin, including all of the following:

            Food                                             Serving size               Amount in Mg  

  • Pork                                                    3 oz.                           1.1 mg
  • Peas                                                   1 cup                           0.4mg
  • Fish—e.g., tuna                                  3 oz.                            0.4 mg                        
  • Soy milk                                              1 cup                           0.4mg
  • Black beans                                        1 cup                           0.4 mg
  • Lima beans or lentils                          1 cup                            0.3 mg
  • Whole grain foods                              Varies
  • Enriched cereal products                   1 cup                            0.3 mg
  • Beef liver                                            3 oz.                             0.3 mg
  • Salmon                                               3 oz.                             0.3 mg
  • Sunflower Seeds                                ¼ cup                           0.8 mcg
  • Black Beans                                       1 cup                            0.6 mcg
  • Tuna                                                   4 oz.                             0.6 mcg
  • Spinach                                              1 cup                            0.2 mcg
  • Brussels sprouts                                1 cup                            0.2 mcg  
  • Bell peppers                                       1 cup                            0.1 mcg  
Among fruits, besides watermelon, avocado has the most thiamin, and dried fruits also contain this thiamin. Unfortunately, due to the sulfur dioxide that is often added as a preservative, much of the thiamin content probably becomes depleted.
 
Also, many enriched foods have added thiamin. For example, a 1 cup serving of cereals like Raisin bran or Cheerios each contains about 0.38 mg of thiamin, a slice of enriched white bread contains 0.11 mg, and a cup of enriched spaghetti contains 0.29 mg. Enriched foods are in fact a major source of thiamin in the diet, and for extra insurance, are also enriched with other essential nutrients such as riboflavin and iron.