Which food is highest in vitamin B1 (Thiamin)?

Per typical serving, Pork Tenderloin: 1.14 mg, about 114% of the 1 mg daily reference.

How is this list ranked?

By how much of the adult daily reference one typical serving covers, using USDA-derived generic food data. The high and source badges use the per-100g convention: at least 30% of the daily reference per 100g is high, at least 15% is a source.

USDA-derived rankings

Foods high in vitamin B1 (Thiamin)

Thiamin turns carbohydrate into energy for nerves, brain and heart, arriving through wholegrains, pork, beans and fortified flour.

Who this is for: Useful if your diet is heavy on refined food and light on wholegrains, beans and pork.

Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 1 mg a day.

The clear number one

Pork Tenderloin

One serving (120g) gives you 1.14 mg of vitamin B1 (Thiamin), around 114% of the daily reference in one go.

See the full nutrition score for pork tenderloin

The ranking

Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.

#	Food	Per serving	Per 100g
1	Pork Tenderloin	1.14 mg114% of daily reference	0.95 mghigh
2	Yeast Extract	0.94 mg94% of daily reference	23.4 mghigh
3	Pizza (cheese)	0.86 mg86% of daily reference	0.4 mghigh
4	Pork Chop	0.74 mg74% of daily reference	0.57 mghigh
5	Bagel	0.6 mg60% of daily reference	0.57 mghigh
6	Pasta (cooked)	0.54 mg54% of daily reference	0.27 mgsource
7	Sausage (pork)	0.44 mg44% of daily reference	0.4 mghigh
8	Sunflower Seeds	0.41 mg41% of daily reference	1.48 mghigh
9	Black Beans (cooked)	0.41 mg41% of daily reference	0.24 mgsource
10	Peas	0.39 mg39% of daily reference	0.27 mgsource
11	Soy Milk	0.39 mg39% of daily reference	0.15 mgsource
12	Hemp Seeds	0.38 mg38% of daily reference	1.28 mghigh
13	Pitta Bread	0.36 mg36% of daily reference	0.6 mghigh
14	Salmon Fillet	0.35 mg35% of daily reference	0.23 mgsource
15	Lentils (cooked)	0.34 mg34% of daily reference	0.17 mgsource
16	Macadamia Nuts	0.34 mg34% of daily reference	1.2 mghigh
17	Red Lentils	0.31 mg31% of daily reference	0.51 mghigh
18	Oats (porridge, dry)	0.3 mg30% of daily reference	0.76 mghigh
19	Mussels	0.3 mg30% of daily reference	0.3 mghigh
20	Rye Bread	0.28 mg28% of daily reference	0.43 mghigh

Narrow it to your way of eating

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How this list is built

Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for vitamin B1 (Thiamin) is 1 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.