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
- Watercress
Watercress, raw, exactly as identified by USDA.
0.09 mg - Atlantic cod
Atlantic cod, cooked with dry heat.
0.088 mg - Orange
Raw orange, all commercial varieties; edible flesh.
0.087 mg - Parsley
Parsley, fresh, exactly as identified by USDA.
0.086 mg - Pearled barley
Cooked pearled barley; added salt/fat not specified in the source description.
0.083 mg - Parsnip
Parsnips, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.083 mg - Rutabaga
Rutabagas, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.082 mg - Endive
Endive, raw, exactly as identified by USDA.
0.08 mg - Canned sardines
Atlantic sardines canned in oil, drained solids with bone.
0.08 mg - Unsweetened cocoa powder
Cocoa, dry powder, unsweetened, exactly as identified by USDA.
0.078 mg - Fresh spearmint
Spearmint, fresh, exactly as identified by USDA.
0.078 mg - Spinach
Raw spinach.
0.078 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