Vitaminsmg

Foods Rich in Thiamine (B1)

Vitamin B1, essential for energy metabolism — converts carbohydrates into usable energy. Critical for nerve function. Depleted by alcohol and polished rice diets.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Converts food to energy
Supports nerve function
Required for heart health

Deficiency Signs

Beriberi (nerve/heart damage)
Wernicke encephalopathy
Fatigue and irritability

Higher needs:Heavy drinkers · People eating primarily polished rice

Daily Requirement (RDA)

1.4

mg/day

Adult Male

1.1

mg/day

Adult Female

0.9

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Thiamine (B1)

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Yeast extract spread	23	>999%	USDA
2	Spread, yeast, vegemite	23	>999%	AFCD
3	Nutritional yeast	12	>999%	Ciqual
4	Leavening agents, yeast, baker's, active dry	11	>999%	USDA
5	Spread, yeast, marmite	11	>999%	AFCD
6	Dehydrated baker's yeast	11	>999%	Ciqual
7	Beef extract	9.7	882%	CoFID
8	Formulated bar, POWER BAR, chocolate	8.1	733%	USDA
9	Soup, cream of vegetable, dry, powder	5.2	471%	USDA
10	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	4.7	428%	USDA
11	Cereals ready-to-eat, RALSTON Corn Flakes	4.5	407%	USDA
12	Meatless bacon	4.4	400%	USDA
13	Royal jelly	4.3	391%	Ciqual
14	Yeast extract	4.1	373%	CoFID
15	Meatless luncheon slices	4.0	364%	USDA
16	Babyfood, cereal, rice, with bananas, dry	4.0	361%	USDA
17	Babyfood, cereal, high protein, with apple and orange, dry	3.8	345%	USDA
18	Babyfood, cereal, mixed, with bananas, dry	3.8	344%	USDA
19	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	3.4	308%	USDA
20	Seeds, sunflower seed flour, partially defatted बीज, सूरजमुखी का आटा, आंशिक रूप से फैट निकाला हुआ	3.2	290%	USDA
21	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	3.0	268%	USDA
22	Vegetable terrine or mousse	2.8	256%	Ciqual
23	Sauce, simmer for chicken, commercial	2.8	255%	AFCD
24	Babyfood, cereal, oatmeal, with honey, dry	2.8	252%	USDA
25	Crude rice bran	2.8	250%	USDA
26	Rice bran	2.8	250%	Ciqual
27	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	2.7	248%	USDA
28	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	2.7	248%	USDA
29	Seeds, sesame flour, high-fat	2.7	244%	USDA
30	Unprepared veggie burgers or soyburgers	2.6	241%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Thiamine (B1) do I need daily?▼

The recommended daily allowance (RDA) for Thiamine (B1) is 1.4mg/day for adult men and 1.1mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Thiamine (B1) do for the body?▼

Converts food to energy. Supports nerve function. Required for heart health.

What happens if I don't get enough Thiamine (B1)?▼

Thiamine (B1) deficiency can lead to: Beriberi (nerve/heart damage), Wernicke encephalopathy, Fatigue and irritability. Adequate intake through diet or supplementation is recommended.