Top Vegan Food High in Thiamin (Vit B1)

About Vegan Food and Thiamin (Vit B1)

There are quite a number of vegan foods rich in thiamin, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest thiamin vegan food include nutritional yeast, spirulina, wheat germ, flaxseeds, hemp seeds, soy flour, pili nut, wheat flour, dijon mustard and sesame seeds. Other thiamin rich vegan food are baguette, peanut flour, pistachio, pecan, lotus seeds, mung bean, chia seeds, brazil nut, english muffin and cashews.

We calculated the top vegan foods for thiamin by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in thiamin .

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Nutritional Yeast

image of nutritional yeast

In 1 tablespoon, nutritional yeast has 1.3mg of thiamin, or about 120% of daily values for women and 110% for men.
Thiamin (Vit B1)
1.3mg in
1 tablespoon (12g)
6.8mg in
200 Calories (62g)
120%
110%
610%
560%
Complete nutrition for Nutritional Yeast

Spirulina (dried)

image of spirulina

1 teaspoon of spirulina contains 0.06mg of thiamin, or about 5% for adults.
Thiamin (Vit B1)
0.06mg in
1 teaspoon (2.33g)
1.6mg in
200 Calories (69g)
5%
5%
150%
140%
Complete nutrition for Spirulina

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 2.2mg of thiamin, or about 200% of daily values for women and 180% for men.
Thiamin (Vit B1)
2.2mg in
1 cup (115g)
1mg in
200 Calories (56g)
200%
180%
95%
87%
Complete nutrition for Wheat Germ

Flaxseeds

image of flaxseeds

1 cup of flaxseed contains 2.8mg of thiamin, or about 250% of daily values for women and 230% for men.
Thiamin (Vit B1)
2.8mg in
1 cup (168g)
0.62mg in
200 Calories (37g)
250%
230%
56%
51%
Complete nutrition for Flaxseeds

Hemp Seeds

image of hemp seeds

In 1 cup, hemp seed has 2mg of thiamin, or about 190% of daily values for women and 170% for men.
Thiamin (Vit B1)
2mg in
1 cup (160g)
0.46mg in
200 Calories (36g)
190%
170%
42%
38%
Complete nutrition for Hemp Seeds

Soy Flour

image of soy flour

1 cup of soy flour contains 0.96mg of thiamin, or about 87% of daily values for women and 80% for men.
Thiamin (Vit B1)
0.96mg in
1 cup (88g)
0.58mg in
200 Calories (54g)
87%
80%
53%
49%
Complete nutrition for Soy Flour

Pili Nut (dried)

image of pili nut

In 1 cup, pili nut has 1.1mg of thiamin, or about 100% of daily values for women and 91% for men.
Thiamin (Vit B1)
1.1mg in
1 cup (120g)
0.25mg in
200 Calories (28g)
100%
91%
23%
21%
Complete nutrition for Pili Nut

Wheat Flour

image of wheat flour

1 cup of wheat flour contains 1.1mg of thiamin, or about 100% of daily values for women and 93% for men.
Thiamin (Vit B1)
1.1mg in
1 cup (137g)
0.45mg in
200 Calories (55g)
100%
93%
41%
37%
Complete nutrition for Wheat Flour

Dijon Mustard (ground)

image of dijon mustard

In 1 tablespoon, dijon mustard has 0.05mg of thiamin, or about 5% of daily values for women and 4% for men.
Thiamin (Vit B1)
0.05mg in
1 tablespoon (6.3g)
0.32mg in
200 Calories (39g)
5%
4%
29%
26%
Complete nutrition for Dijon Mustard

Sesame Seeds

image of sesame seeds

1 tablespoon of sesame seed contains 0.08mg of thiamin, or about 7% of daily values for women and 6% for men.
Thiamin (Vit B1)
0.08mg in
1 tablespoon (9.45g)
0.28mg in
200 Calories (35g)
7%
6%
26%
24%
Complete nutrition for Sesame Seeds

Baguette

image of baguette

In 1 ounce, baguette has 0.2mg of thiamin, or about 18% of daily values for women and 17% for men.
Thiamin (Vit B1)
0.2mg in
1 ounce (28.35g)
0.52mg in
200 Calories (74g)
18%
17%
47%
44%
Complete nutrition for Baguette

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 0.42mg of thiamin, or about 38% of daily values for women and 35% for men.
Thiamin (Vit B1)
0.42mg in
1 cup (60g)
0.43mg in
200 Calories (61g)
38%
35%
39%
36%
Complete nutrition for Peanut Flour

Pistachio

image of pistachio

In 1 cup, pistachio has 0.85mg of thiamin, or about 78% of daily values for women and 71% for men.
Thiamin (Vit B1)
0.85mg in
1 cup (123g)
0.24mg in
200 Calories (35g)
78%
71%
22%
20%
Complete nutrition for Pistachio

Pecan

image of pecan

1 cup of pecan contains 0.72mg of thiamin, or about 65% of daily values for women and 60% for men.
Thiamin (Vit B1)
0.72mg in
1 cup (109g)
0.19mg in
200 Calories (29g)
65%
60%
17%
16%
Complete nutrition for Pecan

Lotus Seeds (dried)

image of lotus seeds

In 1 cup, lotus seed has 0.2mg of thiamin, or about 19% of daily values for women and 17% for men.
Thiamin (Vit B1)
0.2mg in
1 cup (32g)
0.39mg in
200 Calories (60g)
19%
17%
35%
32%
Complete nutrition for Lotus Seeds

Mung Bean (raw)

image of mung bean

1 cup of mung bean contains 1.3mg of thiamin, or about 120% of daily values for women and 110% for men.
Thiamin (Vit B1)
1.3mg in
1 cup (207g)
0.36mg in
200 Calories (58g)
120%
110%
33%
30%
Complete nutrition for Mung Bean

Chia Seeds (dried)

image of chia seeds

In 1 ounce, chia seed has 0.18mg of thiamin, or about 16% of daily values for women and 15% for men.
Thiamin (Vit B1)
0.18mg in
1 ounce (28.35g)
0.26mg in
200 Calories (41g)
16%
15%
23%
21%
Complete nutrition for Chia Seeds

Brazil Nut (dried)

image of brazil nut

1 cup of brazil nut contains 0.82mg of thiamin, or about 75% of daily values for women and 68% for men.
Thiamin (Vit B1)
0.82mg in
1 cup (133g)
0.19mg in
200 Calories (30g)
75%
68%
17%
16%
Complete nutrition for Brazil Nut

English Muffin

image of english muffin

In 1 ounce, english muffin has 0.12mg of thiamin, or about 11% of daily values for women and 10% for men.
Thiamin (Vit B1)
0.12mg in
1 ounce (28.35g)
0.39mg in
200 Calories (90g)
11%
10%
35%
32%
Complete nutrition for English Muffin

Cashews

image of cashews

1 ounce of cashew contains 0.12mg of thiamin, or about 11% of daily values for women and 10% for men.
Thiamin (Vit B1)
0.12mg in
1 ounce (28.35g)
0.15mg in
200 Calories (36g)
11%
10%
14%
13%
Complete nutrition for Cashews


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