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
- Okra
Okra, boiled, drained, without salt.
0.132 mg - Oysters
Mollusks, oyster, Pacific, cooked, moist heat, exactly as identified by USDA.
0.127 mg - Oyster mushrooms
Mushrooms, oyster, raw, exactly as identified by USDA.
0.125 mg - Chickpeas
Mature chickpeas, boiled without salt.
0.116 mg - Adzuki beans
Beans, adzuki, mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
0.115 mg - Kale
Kale, raw, exactly as identified by USDA.
0.113 mg - Atlantic herring
Fish, herring, Atlantic, cooked, dry heat, exactly as identified by USDA.
0.112 mg - Breadfruit
Breadfruit, raw, exactly as identified by USDA.
0.11 mg - Lamb leg
Roasted lamb whole leg, shank and sirloin, separable lean only, choice, trimmed to 1/4 inch fat.
0.11 mg - Black pepper
Black pepper spice.
0.108 mg - Brussels sprouts
Brussels sprouts, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.107 mg - Quinoa
Cooked quinoa; added salt/fat not specified in the source description.
0.107 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