EXPLORE A NUTRIENT
Thiamin
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: Thiamine cation (C12H17N4OS+). USDA reports Thiamin separately. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Reference depiction: Thiamine cation. Formula C12H17N4OS+; PubChem CID 1130; charge 1. This is a chemical reference, not a depiction of its physical appearance in food.
PubChem Compound 1130, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
185 foods with data 21 not reported, excluded from ranking
- Tamarind
Raw tamarind, edible pulp.
0.428 mg - Oats
Whole-grain rolled oats, old-fashioned, dry.
0.4063 mg - Whole-wheat bread
Bread, whole-wheat, commercially prepared, exactly as identified by USDA.
0.394 mg - Pine nuts
Nuts, pine nuts, dried, exactly as identified by USDA.
0.364 mg - Nutmeg
Spices, nutmeg, ground, exactly as identified by USDA.
0.346 mg - Atlantic salmon
Farmed Atlantic salmon, cooked with dry heat.
0.34 mg - Paprika
Spices, paprika, exactly as identified by USDA.
0.33 mg - Rye grain
Rye grain, unprepared; not cooked rye bread.
0.316 mg - Blue mussels
Blue mussels, cooked with moist heat.
0.3 mg - Enriched pasta
Pasta, cooked, enriched, without added salt, exactly as identified by USDA.
0.274 mg - Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
0.273 mg - Duck meat
Domesticated duck, roasted, meat only, without skin.
0.26 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Thiamin (Thiamin), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Thiamin: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is thiamin and what does it do?
Thiamin (also called vitamin B1) helps turn the food you eat into the energy you need. Thiamin is important for the growth, development, and function of the cells in your body.
How much thiamin do I need?
The amount of thiamin you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.2 mg |
| Infants 7–12 months | 0.3 mg |
Identity and structure sources
- PubChem Compound 1130: Thiamine · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13