15 Thiamin-Rich Foods for Energy and Nerve Function
Thiamin (vitamin B1) converts carbs into energy. Deficiency is rare but suboptimal intake is not. These foods have the most.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
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This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
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This ranking focuses on foods that meaningfully deliver thiamin (b1) per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Thiamin (vitamin B1) is essential for converting carbohydrates into energy and for nerve function. Every cell in your body uses thiamin to make ATP. Deficiency causes beriberi (affecting the cardiovascular and nervous systems) and Wernicke-Korsakoff syndrome — most commonly seen in chronic alcoholism.
Daily target
The FDA daily value is 1.2mg. Needs increase with higher carbohydrate intake since thiamin is required to metabolize carbs. Deficiency is rare in developed countries due to grain enrichment, but alcoholism, diabetes medications, and diuretics can deplete stores.
How to use the list
Whole grains are the best everyday source, though enriched grains also provide thiamin through fortification. Pork is unusually high in thiamin compared to other meats. Thiamin is destroyed by high heat and alkaline conditions, so gentle cooking preserves more.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
Seeds, flaxseed earns the top spot with 1.6mg of thiamin (b1) in a 100g serving. 137% of the daily value is enough to make this a serious contributor rather than a token source. At 534 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (37% DV) and fiber (98% DV). The fiber is another reason it tends to be more satisfying than the headline number suggests.
Worth knowing
Calorie-dense at 534 kcal per 100g, so portion size matters.
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) stays near the top because 1.6mg per 100g is still a very aggressive number for thiamin (b1). You are looking at 133% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 607 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (36% DV) and fiber (33% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 7.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Seeds, hemp seed, hulled belongs in the top tier of this ranking, with 1.3mg of thiamin (b1) per 100g. 107% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 553 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (63% DV) and iron (44% DV).
Worth knowing
High in saturated fat with 4.6g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, pine nuts, pinyon, dried stays near the top because 1.2mg per 100g is still a very aggressive number for thiamin (b1). You are looking at 103% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 629 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (23% DV) and fiber (38% DV) help this entry hold up outside of the headline nutrient. The fiber is another reason it tends to be more satisfying than the headline number suggests.
Worth knowing
High in saturated fat with 9.38g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts, macadamia nuts, raw makes the cut on substance, not hype: 1.2mg per 100g is enough to matter in an actual diet. That translates to 100% of the daily value, so it can materially move your intake in one serving. At 718 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra fiber (31% DV) and iron (21% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in saturated fat with 12.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Oat bran, raw is not the flashiest name on the page, but the nutrient density is real at 1.2mg per 100g. That translates to 98% of the daily value, so it can materially move your intake in one serving. There is more here than the main number alone, especially the protein (35% DV) and fiber (55% DV). The fiber is another reason it tends to be more satisfying than the headline number suggests.
Noodles, egg, dry, enriched makes the cut on substance, not hype: 1.1mg per 100g is enough to matter in an actual diet. That translates to 94% of the daily value, so it can materially move your intake in one serving. At 384 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (28% DV) and iron (22% DV).
Worth knowing
Relatively high in cholesterol at 84mg per 100g.
Macaroni or noodles with cheese, microwaveable, unprepared holds its spot because 1.0mg of thiamin (b1) is still comfortably strong. That translates to 87% of the daily value, so it can materially move your intake in one serving. At 388 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. There is more here than the main number alone, especially the protein (23% DV) and calcium (25% DV).
Worth knowing
High in sodium at 902mg per 100g, so it may not be the best fit for a low-sodium diet.
Macaroni, vegetable, enriched, dry is not the flashiest name on the page, but the nutrient density is real at 1.0mg per 100g. You are looking at 86% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 367 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (26% DV) and iron (24% DV) help this entry hold up outside of the headline nutrient.
Pork, fresh, loin, tenderloin, separable lean only, raw is here because even the back half of this list still offers respectable thiamin (b1) density. 83% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some protein (42% DV).
Worth knowing
Relatively high in cholesterol at 65mg per 100g.
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw rounds out the ranking with 1.0mg per 100g, which is still enough to be useful if it already fits your meals. 82% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some protein (42% DV).
Worth knowing
Relatively high in cholesterol at 60mg per 100g.
Pork, cured, ham, whole, separable lean only, unheated rounds out the ranking with 0.9mg per 100g, which is still enough to be useful if it already fits your meals. 78% of the daily value is enough to make this a serious contributor rather than a token source. It also chips in with some protein (45% DV).
Worth knowing
High in sodium at 1520mg per 100g, so it may not be the best fit for a low-sodium diet.
Salami, dry or hard, pork is here because even the back half of this list still offers respectable thiamin (b1) density. You are looking at 78% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The tradeoff is calorie density at 407 kcal per 100g, so this works better as a measured addition than a pile-it-on food. There is more here than the main number alone, especially the protein (45% DV) and zinc (38% DV).
Worth knowing
High in sodium at 2260mg per 100g, so it may not be the best fit for a low-sodium diet.
Salami, Italian, pork is here because even the back half of this list still offers respectable thiamin (b1) density. You are looking at 78% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. At 425 kcal per 100g, the nutrient density is strong but the portion size still deserves respect. The extra protein (43% DV) and zinc (38% DV) help this entry hold up outside of the headline nutrient.
Worth knowing
High in sodium at 1890mg per 100g, so it may not be the best fit for a low-sodium diet.
Rice, white, long-grain, precooked or instant, enriched, dry is here because even the back half of this list still offers respectable thiamin (b1) density. 77% of the daily value is enough to make this a serious contributor rather than a token source. The tradeoff is calorie density at 380 kcal per 100g, so this works better as a measured addition than a pile-it-on food. The extra iron (35% DV) and folate (69% DV) help this entry hold up outside of the headline nutrient.