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The Ultimate Nutrition Tables!

Thiamin

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

1

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

1.644

0.161

3.080

0.985

0.473

87

0

78.7

3.1

0.00

0

 

2

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

1.480

0.355

8.335

1.130

1.345

227

0

55.1

35.4

0.00

0

 

3

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1.243

0.223

4.370

0.210

0.111

58

0

 

 

0.00

0

 

4

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

1.195

0.162

2.473

0.758

0.275

11

0

 

 

0.00

0

 

5

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

1.163

0.415

2.284

4.030

1.170

160

0

 

 

0.00

0

 

6

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

1.130

0.136

1.610

1.237

0.155

23

0

 

 

0.00

0

 

7

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

0.913

0.093

0.519

0.479

0.115

60

0

 

 

0.00

0

 

8

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.900

0.193

1.955

0.899

0.286

444

0

66.4

 

0.00

0

 

9

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.887

0.235

2.158

1.556

0.371

658

0

 

 

0.00

0

 

10

Lentils, raw

353

25.80

1.06

60.08

30.5

0.873

0.211

2.605

2.140

0.540

479

0

96.4

 

0.00

0

 

11

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

0.870

0.160

1.300

0.520

1.700

51

0

 

 

0.00

0

 

12

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

0.867

0.131

0.907

1.746

0.192

40

0

 

 

0.00

0

 

13

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0.854

0.100

0.896

0.324

0.247

82

0

8.8

0.9

0.00

0

 

14

Pistachio nuts, dry roasted, without salt added (Nuts,)

571

21.35

45.97

27.65

10.3

0.840

0.158

1.425

0.513

1.274

50

0

71.4

0.8

0.00

0

 

15

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

0.805

0.261

4.733

0.810

0.397

162

0

122.7

1.9

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

16

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0.791

0.247

4.515

0.050

0.790

97

0

25.6

 

0.00

0

 

17

Oats

389

16.89

6.90

66.27

10.6

0.763

0.139

0.961

1.349

0.119

56

0

 

 

0.00

0

 

18

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

0.754

0.336

5.720

 

2.690

274

0

43.6

 

0.00

0

 

19

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

0.750

0.255

3.000

0.456

0.782

233

0

 

 

0.00

0

 

20

Cranberry (roman), mature seeds, raw (Beans,)

335

23.03

1.23

60.05

24.7

0.747

0.213

1.455

0.748

0.309

604

0

 

 

0.00

0

 

21

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.743

0.207

1.342

0.729

0.439

386

0

 

 

0.00

0

 

22

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.726

0.215

2.889

1.758

0.174

274

0

95.5

 

0.00

0

 

23

Macadamia nuts, dry roasted, without salt added (Nuts,)

718

7.79

76.08

13.38

8.0

0.710

0.087

2.274

0.603

0.359

10

0

44.6

0.3

0.00

0

 

24

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

61.21

11.73

11.6

0.699

0.090

5.800

0.290

0.400

115

0

25.6

0.4

0.00

0

 

25

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.690

0.330

2.430

0.734

0.442

389

0

 

 

0.00

0

 

26

Pecans (1)

691

9.17

71.97

13.86

9.6

0.660

0.130

1.167

0.863

0.210

22

0

40.5

0.7

0.00

0

 

27

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.653

0.237

1.955

1.098

0.447

482

0

 

 

0.00

0

 

28

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

0.645

1.743

15.320

1.780

4.020

106

0

51.5

7.1

0.00

0

 

29

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.643

0.187

2.965

1.266

0.283

456

0

 

 

0.00

0

 

30

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

0.643

0.113

1.800

0.918

0.563

113

0

45.6

0.4

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

31

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

0.640

0.220

2.190

0.750

0.357

355

0

 

 

0.00

0

 

32

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0.640

0.135

12.066

1.767

0.348

240

0

52.5

0.6

0.00

0

 

33

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

0.628

0.327

4.579

 

0.435

10

0

24.7

 

0.00

0

 

34

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.621

0.233

2.251

1.910

0.382

625

0

97.9

 

0.00

0

 

35

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0.617

0.035

0.295

0.184

0.101

22

0

28.8

0.4

0.00

0

 

36

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

26.36

13.89

0.00

0.0

0.611

0.290

6.047

0.844

0.542

2

0

80.1

3.0

0.70

88

 

37

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.591

0.178

6.350

0.905

0.255

 

 

25.8

113.0

 

 

 

38

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0.590

0.520

4.680

 

0.470

11

0

115.4

15.2

8.30

97

 

39

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.562

0.091

2.800

1.535

0.366

649

0

 

 

0.00

0

 

40

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

41

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

42

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

0.543

0.381

7.890

 

0.430

76

0

122.7

1.9

0.00

0

 

43

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.535

0.221

2.083

0.789

0.401

399

0

 

 

0.00

0

 

44

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

0.514

0.428

1.000

 

1.740

307

0

 

 

0.00

0

 

45

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

0.513

0.399

4.940

 

0.550

274

0

43.6

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

46

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.510

0.106

1.495

0.348

0.403

204

0

 

 

0.00

0

 

47

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

0.482

0.301

0.438

0.877

0.320

53

0

 

 

0.00

0

 

48

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

364

19.30

6.04

60.65

17.4

0.477

0.212

1.541

1.588

0.535

557

0

95.2

 

0.00

0

 

49

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

0.455

0.220

2.630

1.471

0.351

622

0

 

 

0.00

0

 

50

Pecans, dry roasted, without salt added (Nuts,)

710

9.50

74.27

13.55

9.4

0.450

0.107

1.167

0.703

0.187

16

0

 

 

0.00

0

 

51

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0.438

0.098

13.525

1.395

0.256

145

0

55.3

 

0.00

0

 

52

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.437

0.146

0.479

0.732

0.318

388

0

66.2

 

0.00

0

 

53

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.429

0.172

1.973

0.173

0.346

1

0

 

 

0.92

77

 

54

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.428

0.152

1.938

0.143

0.066

14

0

8.6

 

0.00

0

 

55

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0.423

0.058

1.062

0.864

0.417

25

0

 

 

0.00

0

 

56

Millet, raw

378

11.02

4.22

72.85

8.5

0.421

0.290

4.720

0.848

0.384

85

0

 

 

0.00

0

 

57

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.418

0.284

2.807

 

0.250

10

0

 

 

0.00

0

 

58

Triticale

336

13.05

2.09

72.13

 

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

 

59

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.410

0.107

4.766

0.850

0.378

41

0

 

 

0.00

0

 

60

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.400

0.170

2.200

0.680

0.068

173

0

45.8

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

61

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.394

0.096

4.800

0.850

0.272

41

0

 

 

0.00

0

 

62

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

0.383

0.148

1.045

0.633

0.560

66

0

 

 

0.00

0

 

63

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.383

0.379

3.606

 

0.360

10

0

24.7

 

0.00

0

 

64

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.380

0.680

5.400

 

0.930

274

0

 

 

0.00

0

 

65

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

0.374

0.200

1.074

0.230

0.316

36

 

 

 

0.00

0

 

66

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.372

0.141

1.620

0.150

0.300

1

0

 

 

0.80

60

 

67

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

0.366

 

4.080

 

1.810

 

 

 

 

0.00

0

 

68

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.364

0.113