Food |
Serving size |
Thiamin (mg) |
Vegetables and Fruit |
Vegetables |
Soybean sprouts, cooked |
125 mL (1/2 cup) |
0.28 |
Edamame/baby soybeans, cooked |
125 mL (1/2 cup) |
0.25 |
Green peas, cooked |
125 mL (1/2 cup) |
0.22 - 0.24 |
Lima beans, cooked |
125 mL (1/2 cup) |
0.22 |
Squash, acorn, cooked |
125 mL (1/2 cup) |
0.18 |
Potato, with skin, cooked |
1 medium |
0.10-0.15 |
Grain Products |
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Grains |
Wheat germ, raw |
30 g (¼ cup) |
0.50 |
Corn flour |
20 g (2 Tbsp) |
0.29 |
Pasta, white, enriched, cooked |
125 mL (1/2 cup) |
0.21- 0.29 |
Pasta, egg noodles, enriched, cooked |
125 mL (1/2 cup) |
0.16 - 0.21 |
Cereals |
Oatmeal, instant, cooked |
175 mL (¾ cup) |
0.72 |
Cereal, dry, all types |
30 g (check product label for serving size) |
0.60 |
Hot oat bran cereal, cooked |
175 mL (¾ cup) |
0.40 |
Muesli and granola |
30 g (check product label for serving size) |
0.22 |
Oatmeal (1 minute), cooked |
175 mL (¾ cup) |
0.21 |
Other Grain Products |
Breakfast bar, corn flake crust with fruit |
1 bar (37 g) |
0.37 |
Bagel, plain |
½ bagel |
0.30 |
Breakfast bar, oatmeal |
1 bar (47 g) |
0.24 |
Granola bar, oat, fruits and nut |
1 bar (43 g) |
0.21 |
Waffle, frozen, cooked |
1 waffle |
0.19 |
Bread (white, whole wheat, rye, mixed grain) |
1 slice (35 g) |
0.08 – 0.17 |
Milk and Alternatives |
Soy beverage, |
250 mL (1 cup) |
0.10 |
Meat and Alternatives |
Meat |
Pork, various cuts, cooked |
75 g (2 ½ oz) |
0.43- 1.05 |
Pork, ground, cooked |
75 g (2 ½ oz) |
0.75-0.77 |
Pork, ham, cooked |
75 g (2 ½ oz) |
0.41 |
Venison/deer, various cuts, cooked |
75 g (2 ½ oz) |
0.19 – 0.38 |
Liver (chicken, pork), cooked |
75 g (2 ½ oz) |
0.13-0.22 |
Fish and Seafood |
|
|
Tuna,yellowfin/albacore, cooked |
75 g (2 ½ oz) |
0.10 |
Trout, cooked |
75 g (2 ½ oz) |
0.11-0.32 |
Salmon, Atlantic, cooked |
75 g (2 ½ oz) |
0.11 - 0.26 |
Pickerel/walleye, cooked |
75 g (2 ½ oz) |
0.23 |
Mussels, cooked |
75 g (2 ½ oz) |
0.23 |
Tuna, bluefin, cooked |
75 g (2 ½ oz) |
0.21 |
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