Vitamin B1 (or thiamine) is one of the eight water-soluble B vitamins. It plays a critical role in converting carbohydrates into glucose and the metabolism of fats and protein. It is also essential for nerve, muscle, and heart function.
A deficiency in vitamin B1 can lead to a disorder called beriberi, which affects the cardiovascular and nervous systems. Prolonged deficiency can lead to Wernicke-Korsakoff syndrome, a disorder common among people with alcohol dependence, which affects memory, coordination, and eye movements.
The Adequate Intake (AI) is 1.2 mg/day for men and 1.1 mg/day for women 19+ years, and 1.4 mg/day for pregnant and breastfeeding women.
Foods high in vitamin B1 |
|
|
Food (Serving Size) |
Vitamin B1 (mg) |
|
Pork chop, bone-in, grilled (100 g) |
0.8 |
|
Trout, cooked (100 g) |
0.4 |
|
Black beans, boiled (½ cup) |
0.4 |
|
Salmon, smoked (100 g) |
0.4 |
|
Quinoa, white, cooked (¾ cup) |
0.4 |
|
Mussels, blue, cooked (100 g) |
0.3 |
|
Tuna, Bluefin, cooked (100 g) |
0.2 |
|
Lentils, hulled, cooked (100 g, ¾ cup) |
0.2 |
|
Rice, brown, long-grain, cooked (½ cup) |
0.2 |
|
Pasta, wholemeal wheat flour, boiled (½ cup) |
0.2 |
|
Rice, white, long-grain, cooked (½ cup) |
0.1 |
|
Bread, whole wheat (1 slice) |
0.1 |
|
Orange juice (250 mL, 1 cup) |
0.1 |
|
Sunflower seeds, raw (30 g) |
0.1 |
|
Poppy seed, raw (30 g) |
0.1 |
|
Beef, steak, grilled (100 g) |
0.1 |
|
Yoghurt, plain (1 cup) |
0.1 |
|
Oats, rolled, cooked (½ cup) |
0.1 |
|
Corn, yellow, boiled (1 medium) |
0.1 |
|
Milk, regular fat (250 mL, 1 cup) |
0.1 |
|
Barley, pearled, cooked (1 cup) |
0.1 |
|
Cheddar cheese (40 g) |
0.1 |
|
Chicken, with skin, roasted (100 g) |
0.1 |
|
Peanuts, with skin, raw (30 g) |
0.1 |
|
Cashews, raw, unsalted (30 g) |
0.1 |
|
Brazil nuts, raw (30 g) |
0.1 |
|
Pine nuts, raw (30 g) |
0.1 |
|
Flaxseed, raw (30 g) |
0.1 |
Vegan sources of vitamin B1 |
|
|
Food (Serving Size) |
Vitamin B1 (mg) |
|
Black beans, boiled (½ cup) |
0.4 |
|
Quinoa, white, cooked (¾ cup) |
0.4 |
|
Lentils, hulled, cooked (100 g, ¾ cup) |
0.2 |
|
Rice, brown, long-grain, cooked (½ cup) |
0.2 |
|
Pasta, wholemeal wheat flour, boiled (½ cup) |
0.2 |
|
Rice, white, long-grain, cooked (½ cup) |
0.1 |
|
Bread, whole wheat (1 slice) |
0.1 |
|
Orange juice (250 mL, 1 cup) |
0.1 |
|
Sunflower seeds, toasted (30 g) |
0.1 |
|
Poppy seed, raw (30 g) |
0.1 |
|
Oats, rolled, cooked (½ cup) |
0.1 |
|
Corn, yellow, boiled (1 medium) |
0.1 |
|
Barley, pearled, cooked (1 cup) |
0.1 |
|
Peanuts, with skin, raw (30 g) |
0.1 |
|
Cashews, raw, unsalted (30 g) |
0.1 |
|
Brazil nuts, raw (30 g) |
0.1 |
|
Pine nuts, raw (30 g) |
0.1 |
|
Flaxseed, raw (30 g) |
0.1 |
