Thiamin Rich Foods

Written by Sky Taylor, Diet Bites

Grain Group Foods Rich in Thiamin

Cereals by General Mills which are fortified with vitamins and minerals and which have a significant amount of thiamin include:

Total Raisin Bran, 1 cup, 1.557 mg [milligrams]
Total Corn Flakes, 1-1/3 cup, 1.500 mg
Wheaties, 1 cup, 0.840 mg
Cinnamon Toast Crunch, 3/4 cup, 0.600 mg
Kix, 1-1/3 cup, 0.587 mg
Cheerios, 1 cup, 0.580 mg with the Honey Nut Cheerios containing 0.402 mg per cup.

Kellogg's Cereals Rich in Thiamin

All-Bran Complete, 3/4 cup, 1.508 mg
Product 19, 1 cup, 1.500 mg
Raisin Bran, 1 cup, 0.680 mg
Frosted Flakes, 3/4 cup, 0.638 mg

Other Grain-Based Foods Rich in Thiamin

Morningstar Farms Grillers Burger Style Recipe Crumbles contains 1.353 milligrams of thiamin per cup.
Oat Bran, raw, 1 cup contains 1.100 mg
Wheat Flour, white all-purpose, 1 cup, 0.981
Cornmeal, yellow self-rising, 1 cup, 0.936
Rice, long-grain white, parboiled, dry - 1 cup, 1.116 mg
Wheat Flour, white, cake type, enriched, 1 cup, 1.222 mg
Wheat Flour, whole grain, 1 cup, 0.602 mg
Noodles, egg, cooked, enriched, 1 cup, 0.462 mg

Protein Group Foods Significant in Thiamin

Pork, cured, ham, extra lean and regular, canned, roasted, 3 ounces, 0.817 mg
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted, 3 ounces, 0.587 mg
Duck, domesticated, meat only, cooked, roasted, 1/2 duck, 0.575 mg
Fast Foods, biscuit, with egg and sausage, 1 biscuit, 0.508 mg
Soybeans, green, cooked, boiled, drained, without salt, 1 cup, 0.468 mg
Fast foods, submarine sandwich, with tuna salad, 6" sandwich, 0.461 mg
Beans, navy, mature seeds, cooked, boiled, without salt, 1 cup, 0.431 mg
Black beans, cooked, 1 cup, 0.431 mg
Egg, whole, cooked, hard-boiled, 1 large, 0.033 mg
Almonds, about 24, 0.060 mg

Fruit Group Foods Containing Thiamin

Orange juice, frozen concentrate, unsweetened, undiluted, 6 fluid ounce can, 0.596 mg
Orange juice, raw, per cup, 0.223 mg
Tomato products, canned, paste, without salt added, per cup 0.157 mg
Oranges, raw, all commercial varieties, per cup 0.157 mg
Raisins, seedless, 0.154 mg per cup
Tangerine juice, canned, sweetened, per cup 0.149 mg
Pineapple juice, canned, unsweetened, without added ascorbic acid, per cup 0.145 mg
Tangerines, (mandarin oranges), canned, light syrup pack, 0.134 per cup
Strawberries, frozen, sweetened, sliced, per sliced cup, 0.041 mg
Raw peach, 0.041 mg

Vegetable Group Foods Containing Thiamin

Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, 1 cup, 0.442 mg
Peas, green, frozen, cooked, boiled, drained, without salt, 1 cup, 0.453 mg
Lima beans, 1 cup cooked, 0.303 mg
Jerusalem-artichokes, raw, 1 cup, 0.300 mg
Potatoes, hashed brown, home-prepared, per cup, 0.268 mg
Soybeans, mature cooked, boiled, without salt per cup, 0.267 mg
Carrot juice, canned, 1 cup, 0.217 mg
Okra, cooked, boiled, drained, without salt, per cup 0.211 mg
Potatoes, mashed, home-prepared, whole milk and margarine, per cup 0.193 mg
Potato salad, home-prepared, per cup 0.193 mg
Spinach, cooked, boiled, drained, without salt, per cup 0.171 mg
Onion rings, breaded, par fried, frozen, prepared, heated in oven, 10 rings, 0.168 mg
Brussels sprouts, cooked, boiled, drained, without salt, per cup 0.167 mg
Potatoes, baked, flesh, without salt, per potato 0.164 mg
Spinach, frozen, chopped or leaf, cooked, boiled, drained, per cup 0.148 mg
Soymilk, original and vanilla, unfortified, 0.147 mg per cup
Rutabagas, cooked, boiled, drained, without salt, per cup 0.139 mg

Dairy Group Foods Richest in Thiamin

Cheese, ricotta, whole milk, per cup 0.032 mg
Puddings, vanilla, dry mix, regular, prepared with 2% milk, per half cup serving, 0.043 mg
Cheese, mozzarella, part skim milk, low moisture, per one ounce, 0.029 mg
Milk, buttermilk, dried, per Tablespoon, 0.025 mg
Cheese, mozzarella, whole milk, per ounce, 0.009 mg
Milk, canned, condensed, sweetened, per cup, 0.275 mg
Milk, whole, 3.25% milkfat, with added vitamin D, per cup, 0.112 mg
Cheese, cottage, lowfat, 2% milkfat, per cup, 0.093 mg
Yogurt, plain, low fat, 12 grams protein per 8 ounce, 0.100 mg

Vitamin Index


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