Foods Rich in Thiamin Content

Written by Sky Taylor, Diet Bites


The following foods are among the richest in thiamin content and can be included in any healthy weight loss plan.

Ready to Eat Cereals

This food is at the top of the list. Great choices include General Mills Total Raisin Bran, Kellogg's All Bran, General Mills Corn Flakes, Kellogg's Product 19. All of these cereals contain 1.5 or more milligrams of thiamin.

Meatless Burgers

If you have never tried the meatless versions of hamburger patties, then please do and you may be pleasantly surprised. You can feel great about eating this food. It contains 1.35 milligrams of thiamin.

Pair it with a whole grain hamburger bun, slices of tomato and onion as well as a leafy green lettuce leaf; spread on a little yellow sunshine (mustard) and you'll have a meal fit for a queen.

Grains

Rice, wheat flour, breads - including the yeast used to prepare the bread, cornmeal, trail mix, bagels, cold and hot cereals not referenced above as well as pasta are fantastic sources for thiamin.

Pork Chop Sandwich Recipe for Dieters

To get a healthy dose of thiamin try this delicious combination. Prepare one thin, lean pork chop by pan roasting. Season with salt and pepper as desired.

Once it is fully done, remove the bone if necessary and any visible fat. It's okay to leave the fat in place while cooking because it will assist in flavoring the pork chop, but once done - we need to remove it as we don't want these excessive fat grams added to our dietary caloric totals.

When we're trying to lose weight, we need to keep calories as minimal as possible in the foods that we eat because the lower the number, the more food choices that we can add into our plan.

As a note, while we want to keep the values low - our overall total for the day should never go below 1,250 calories without a doctor's supervision - and that number is based on individuals having 75 pounds or fewer to lose. If more pounds are needed to be lost, the daily caloric values will need to be increased per the doctor's instructions.

Let's get back to our tasty pork chop sandwich. Use your favorite whole grain bread choice - whether it's a kangaroo pocket, Jewish Rye bread, pumpernickel or wheat. Spread the bread with a bit of spicy or plain yellow mustard. Or, use honey mustard if you wish.

Add lettuce leaves and slices of tomatoes - and onion slices if you wish. Enjoy with a tall glass of unsweetened tea.

Foods Low In Thiamin Content

The list is as follows: strawberries, chives, black pepper, grape drink, alcoholic beverages, instant tea, oregano, cream cheese, baby carrots, heavy cream, most cheese varieties, cocoa powder, carob flour, sour cream, frosting, seaweed, lime juice, sweet peppers, garlic, avocados, shallots, shrimp, tapioca, tomatoes, onions, celery seed, cauliflower, paprika, lettuce, popcorn cakes, most salad dressings, hard candy, raw spinach, popcorn, canned pears, cranberry sauce, apricots, mushrooms, lemon juice, mashed potatoes, fudge, raisins, tomatillos, tortilla chips and syrup.

The above foods contain 0.015 or fewer milligrams of thiamin per serving size.

Foods & Drinks Containing Vitamin B1

Based on 1 Cup Unless Noted

Food

mg's

Fast foods, French toast with butter, 2 slices

0.581

GENERAL MILLS, CHEERIOS

0.580

Duck, domesticated, meat only, roasted, 1/2 duck

0.575

Malt-o-Meal, plain, prepared with water, 3 T

0.568

KELLOGG'S CRISPIX

0.554

Bagels, plain, enriched - small

0.535

KELLOGG'S SPECIAL K

0.524

Fast foods, English muffin, with egg, cheese, and Canadian bacon (one)

0.518

Pork, cured, ham, whole, separable lean and fat, roasted, 3 oz

0.511

Fast Foods, biscuit, with egg and sausage, one

0.508

Chicken pot pie, frozen entree, prepared, 1 small pie

0.501

Buckwheat flour, whole-groat

0.500

Fast foods, chimichanga, with beef - 1

0.487

Bagels, egg - 4"

0.477

Cornmeal, whole-grain, yellow

0.470

Soybeans, green, cooked, boiled, drained

0.468

Noodles, egg, cooked, enriched

0.462

Fast foods, submarine sandwich, with tuna salad, 6"

0.461

Cereals, oats, instant, fortified, plain, prepared with water, 1 packet

0.460

Fast foods, fish sandwich, with tartar sauce and cheese, 1 sandwich

0.458

Vitamin Index

 

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