Content of vitamin B1 in foods (table)

In these tables are adopted by the average daily need for vitamin B1 is 1.5 mg. Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin B1 (the thiamine).

FOODS HIGH in VITAMIN B1:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Sunflower seeds (sunflower seeds)1.84 mg123%
Sesame1.27 mg85%
Oat bran1.17 mg78%
Soybean (grain)0.94 mg63%
Peas (shelled)0.9 mg60%
Pistachios0.87 mg58%
Sunflower halva0.8 mg53%
Wheat bran0.75 mg50%
Peanuts0.74 mg49%
Pollock ROE0.67 mg45%
Caviar red caviar0.55 mg37%
Meat (pork meat)0.52 mg35%
Cashews0.5 mg33%
Beans (grain)0.5 mg33%
Lentils (grain)0.5 mg33%
Eyeglasses0.49 mg33%
Oats (grain)0.47 mg31%
Hazelnuts0.46 mg31%
Oat flakes “Hercules”0.45 mg30%
Wheat (grain, soft variety)0.44 mg29%
Rye (grain)0.44 mg29%
Buckwheat (unground)0.43 mg29%
Buckwheat (groats)0.42 mg28%
Groats hulled millet (polished)0.42 mg28%
Rye flour wholemeal0.42 mg28%
Flour Wallpaper0.41 mg27%
Pine nuts0.4 mg27%
Buckwheat flour0.4 mg27%
Meat (pork fat)0.4 mg27%
Walnut0.39 mg26%
Kidney beef0.39 mg26%
Durian0.37 mg25%
Wheat flour 2nd grade0.37 mg25%
Wheat (grain, hard grade)0.37 mg25%

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Corn flour0.35 mg23%
Oat flour0.35 mg23%
Flour rye0.35 mg23%
Green peas (fresh)0.34 mg23%
Rice (grain)0.34 mg23%
Chum0.33 mg22%
Barley (grain)0.33 mg22%
Buckwheat (grain)0.3 mg20%
Wheat groats0.3 mg20%
Milk skimmed0.3 mg20%
Beef liver0.3 mg20%
Tuna0.28 mg19%
Barley groats0.27 mg18%
Milk powder 25%0.27 mg18%
Macaroni from a flour of 1 grade0.25 mg17%
Almonds0.25 mg17%
Wheat flour of 1 grade0.25 mg17%
Cream powder 42%0.25 mg17%
Egg powder0.25 mg17%
White mushrooms, dried0.24 mg16%
Egg yolk0.24 mg16%
Dry milk 15%0.24 mg16%
Salmon Atlantic (salmon)0.23 mg15%
Cod0.23 mg15%
Oat flour (oatmeal)0.22 mg15%
Salmon0.2 mg13%
Sweet corn0.2 mg13%
Dandelion leaves (greens)0.19 mg13%
Som0.19 mg13%
Sorrel (greens)0.19 mg13%
Squid0.18 mg12%
Pasta from flour V/s0.17 mg11%
The flour0.17 mg11%
Flour rye seeded0.17 mg11%
Mackerel0.17 mg11%
Acorns, dried0.15 mg10%
Raisins0.15 mg10%
Cancer river0.15 mg10%
Feta Cheese0.15 mg10%
Oyster0.15 mg10%


The content of vitamin B1 in nuts and seeds:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Peanuts0.74 mg49%
Walnut0.39 mg26%
Acorns, dried0.15 mg10%
Pine nuts0.4 mg27%
Cashews0.5 mg33%
Sesame1.27 mg85%
Almonds0.25 mg17%
Sunflower seeds (sunflower seeds)1.84 mg123%
Pistachios0.87 mg58%
Hazelnuts0.46 mg31%

The content of vitamin B1 in cereals, cereal products and pulses:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Peas (shelled)0.9 mg60%
Green peas (fresh)0.34 mg23%
Buckwheat (grain)0.3 mg20%
Buckwheat (groats)0.42 mg28%
Buckwheat (unground)0.43 mg29%
Corn grits0.13 mg9%
Semolina0.14 mg9%
Eyeglasses0.49 mg33%
Pearl barley0.12 mg8%
Wheat groats0.3 mg20%
Groats hulled millet (polished)0.42 mg28%
Rice0.08 mg5%
Barley groats0.27 mg18%
Sweet corn0.2 mg13%
Macaroni from a flour of 1 grade0.25 mg17%
Pasta from flour V/s0.17 mg11%
Buckwheat flour0.4 mg27%
Corn flour0.35 mg23%
Oat flour0.35 mg23%
Oat flour (oatmeal)0.22 mg15%
Wheat flour of 1 grade0.25 mg17%
Wheat flour 2nd grade0.37 mg25%
The flour0.17 mg11%
Flour Wallpaper0.41 mg27%
Flour rye0.35 mg23%
Rye flour wholemeal0.42 mg28%
Flour rye seeded0.17 mg11%
Rice flour0.06 mg4%
Chickpeas0.08 mg5%
Oats (grain)0.47 mg31%
Oat bran1.17 mg78%
Wheat bran0.75 mg50%
Wheat (grain, soft variety)0.44 mg29%
Wheat (grain, hard grade)0.37 mg25%
Rice (grain)0.34 mg23%
Rye (grain)0.44 mg29%
Soybean (grain)0.94 mg63%
Beans (grain)0.5 mg33%
Beans (legumes)0.1 mg7%
Oat flakes “Hercules”0.45 mg30%
Lentils (grain)0.5 mg33%
Barley (grain)0.33 mg22%


The content of vitamin B1 in dairy products:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Acidophilus milk 1%0.04 mg3%
Acidophilus 3,2%0.04 mg3%
Acidophilus to 3.2% sweet0.04 mg3%
Acidophilus low fat0.04 mg3%
Cheese (from cow’s milk)0.04 mg3%
Varenets is a 2.5%0.03 mg2%
Yogurt 1.5%0.03 mg2%
Yogurt 1.5% fruit0.03 mg2%
Yogurt 3,2%0.04 mg3%
Yogurt 3,2% sweet0.03 mg2%
Yogurt 6%0.03 mg2%
Yogurt 6% sweet0.03 mg2%
1% yogurt0.04 mg3%
Kefir 2.5%0.04 mg3%
Kefir 3.2%0.03 mg2%
Low-fat kefir0.04 mg3%
Koumiss (from Mare’s milk)0.02 mg1%
Mare’s milk low-fat (from cow’s milk)0.02 mg1%
The mass of curd is 16.5% fat0.03 mg2%
Milk 1,5%0.04 mg3%
Milk 2,5%0.04 mg3%
Milk 3.2%0.04 mg3%
Milk 3,5%0.04 mg3%
Goat milk0.05 mg3%
Low-fat milk0.04 mg3%
Condensed milk with sugar 5%0.06 mg4%
Condensed milk with sugar 8,5%0.06 mg4%
Condensed milk with sugar low-fat0.06 mg4%
Dry milk 15%0.24 mg16%
Milk powder 25%0.27 mg18%
Milk skimmed0.3 mg20%
Ice cream0.03 mg2%
Ice cream sundae0.03 mg2%
Buttermilk0.03 mg2%
Yogurt 1%0.03 mg2%
Yogurt 2.5% of0.03 mg2%
Yogurt 3,2%0.03 mg2%
Yogurt low-fat0.04 mg3%
Ryazhenka 1%0.02 mg1%
Ryazhenka 2,5%0.02 mg1%
Ryazhenka 4%0.02 mg1%
Fermented baked milk 6%0.02 mg1%
Cream 10%0.03 mg2%
Cream 20%0.03 mg2%
Cream 25%0.02 mg1%
35% cream0.02 mg1%
Cream 8%0.03 mg2%
Condensed cream with sugar 19%0.05 mg3%
Cream powder 42%0.25 mg17%
Sour cream 10%0.03 mg2%
Sour cream 15%0.03 mg2%
Sour cream 20%0.03 mg2%
Sour cream 25%0.02 mg1%
Sour cream 30%0.02 mg1%
Cheese “Adygeysky”0.04 mg3%
Cheese “Gollandskiy” 45%0.03 mg2%
Cheese “Camembert”0.05 mg3%
Parmesan Cheese0.04 mg3%
Cheese “Poshehonsky” 45%0.03 mg2%
Cheese “Roquefort” 50%0.03 mg2%
Cheese “Russian” 50%0.04 mg3%
Cheese “Suluguni”0.06 mg4%
Feta Cheese0.15 mg10%
Cheese Cheddar 50%0.05 mg3%
Cheese Swiss 50%0.05 mg3%
Gouda Cheese0.03 mg2%
Low-fat cheese0.04 mg3%
Cheese “Sausage”0.04 mg3%
Cheese “Russian”0.02 mg1%
Glazed curds of 27.7% fat0.03 mg2%
Cheese 11%0.04 mg3%
Cheese 18% (bold)0.05 mg3%
Cheese 2%0.04 mg3%
Curd 4%0.04 mg3%
Curd 5%0.04 mg3%
Cottage cheese 9% (bold)0.04 mg3%
Curd0.04 mg3%

The content of vitamin B1 in eggs and egg products:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Egg yolk0.24 mg16%
Egg powder0.25 mg17%
Chicken egg0.07 mg5%
Quail egg0.11 mg7%

The content of vitamin B1 in meat, fish and seafood:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Roach0.12 mg8%
Salmon0.2 mg13%
Caviar red caviar0.55 mg37%
Pollock ROE0.67 mg45%
Caviar black granular0.12 mg8%
Squid0.18 mg12%
Flounder0.14 mg9%
Chum0.33 mg22%
Sprat Baltic0.11 mg7%
Sprat Caspian0.11 mg7%
Shrimp0.03 mg2%
Bream0.12 mg8%
Salmon Atlantic (salmon)0.23 mg15%
Mussels0.1 mg7%
Pollock0.11 mg7%
Capelin0.03 mg2%
Meat (lamb)0.08 mg5%
Meat (beef)0.06 mg4%
Meat (Turkey)0.05 mg3%
Meat (rabbit)0.12 mg8%
Meat (chicken)0.07 mg5%
Meat (pork fat)0.4 mg27%
Meat (pork meat)0.52 mg35%
Meat (broiler chickens)0.09 mg6%
Cod0.23 mg15%
Grouper0.11 mg7%
Perch river0.06 mg4%
Sturgeon0.05 mg3%
Halibut0.05 mg3%
Beef liver0.3 mg20%
Haddock0.09 mg6%
Kidney beef0.39 mg26%
Cancer river0.15 mg10%
Carp0.13 mg9%
Herring0.12 mg8%
Herring fatty0.08 mg5%
Herring lean0.08 mg5%
Herring srednebelaya0.02 mg1%
Mackerel0.12 mg8%
Som0.19 mg13%
Mackerel0.17 mg11%
Sudak0.08 mg5%
Cod0.09 mg6%
Tuna0.28 mg19%
Acne0.1 mg7%
Oyster0.15 mg10%
Heck0.12 mg8%
Pike0.11 mg7%

The content of vitamin B1 in the fruit, dried fruit and berries:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Apricot0.03 mg2%
Avocado0.06 mg4%
Quince0.02 mg1%
Plum0.02 mg1%
Pineapple0.08 mg5%
Orange0.04 mg3%
Watermelon0.04 mg3%
Banana0.04 mg3%
Grapes0.05 mg3%
Cherry0.03 mg2%
Garnet0.04 mg3%
Grapefruit0.05 mg3%
Pear0.02 mg1%
Pear dried0.03 mg2%
Durian0.37 mg25%
Melon0.04 mg3%
Strawberries0.03 mg2%
Raisins0.15 mg10%
Fresh figs0.06 mg4%
Figs dried0.07 mg5%
Kiwi0.02 mg1%
Cranberry0.02 mg1%
Dried apricots0.1 mg7%
Lemon0.04 mg3%
Raspberry0.02 mg1%
Mango0.03 mg2%
Mandarin0.08 mg5%
Cloudberry0.06 mg4%
Nectarine0.03 mg2%
Sea buckthorn0.03 mg2%
Papaya0.02 mg1%
Peach0.04 mg3%
Peach dried0.03 mg2%
Pomelo0.03 mg2%
Rowan red0.05 mg3%
Drain0.06 mg4%
Black currants0.03 mg2%
Apricots0.1 mg7%
Dates0.05 mg3%
Persimmon0.02 mg1%
Prunes0.02 mg1%
Briar0.05 mg3%
Apples0.03 mg2%
Apples dried0.02 mg1%

The content of vitamin B1 in vegetables and greens:

Product nameVitamin B1 in 100grThe percentage of daily requirement
Basil (green)0.03 mg2%
Eggplant0.04 mg3%
Rutabaga0.05 mg3%
Ginger (root)0.02 mg1%
Zucchini0.03 mg2%
Cabbage0.03 mg2%
Broccoli0.07 mg5%
Brussels sprouts0.1 mg7%
Kohlrabi0.06 mg4%
Cabbage, red,0.05 mg3%
Cabbage0.04 mg3%
Savoy cabbages0.04 mg3%
Cauliflower0.1 mg7%
Potatoes0.12 mg8%
Cilantro (green)0.07 mg5%
Cress (greens)0.08 mg5%
Dandelion leaves (greens)0.19 mg13%
Green onions (the pen)0.02 mg1%
Leek0.1 mg7%
Onion0.05 mg3%
Carrots0.06 mg4%
Seaweed0.04 mg3%
Cucumber0.03 mg2%
Fern0.02 mg1%
Parsnip (root)0.08 mg5%
Sweet pepper (Bulgarian)0.08 mg5%
Parsley (green)0.05 mg3%
Parsley (root)0.08 mg5%
Tomato (tomato)0.06 mg4%
Black radish0.03 mg2%
Turnips0.05 mg3%
Lettuce (greens)0.03 mg2%
Beets0.02 mg1%
Celery (green)0.02 mg1%
Celery (root)0.03 mg2%
Asparagus (green)0.1 mg7%
Jerusalem artichoke0.07 mg5%
Pumpkin0.05 mg3%
Dill (greens)0.03 mg2%
Horseradish (root)0.08 mg5%
Garlic0.08 mg5%
Spinach (greens)0.1 mg7%
Sorrel (greens)0.19 mg13%

As can be seen from the tables, the more vitamin B1 is found in nuts and seeds (sesame and sunflower), in legumes (soybeans, peas, lentils and beans), in cereals (oats and buckwheat), grain products, flour, meal, and also fish ROE.

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