USDA-derived rankings
Dairy-free 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 tenderloinThe 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 | Pork Chop | 0.74 mg74% of daily reference | 0.57 mghigh |
| 4 | Bagel | 0.6 mg60% of daily reference | 0.57 mghigh |
| 5 | Pasta (cooked) | 0.54 mg54% of daily reference | 0.27 mgsource |
| 6 | Sausage (pork) | 0.44 mg44% of daily reference | 0.4 mghigh |
| 7 | Sunflower Seeds | 0.41 mg41% of daily reference | 1.48 mghigh |
| 8 | Black Beans (cooked) | 0.41 mg41% of daily reference | 0.24 mgsource |
| 9 | Peas | 0.39 mg39% of daily reference | 0.27 mgsource |
| 10 | Soy Milk | 0.39 mg39% of daily reference | 0.15 mgsource |
| 11 | Hemp Seeds | 0.38 mg38% of daily reference | 1.28 mghigh |
| 12 | Pitta Bread | 0.36 mg36% of daily reference | 0.6 mghigh |
| 13 | Salmon Fillet | 0.35 mg35% of daily reference | 0.23 mgsource |
| 14 | Lentils (cooked) | 0.34 mg34% of daily reference | 0.17 mgsource |
| 15 | Macadamia Nuts | 0.34 mg34% of daily reference | 1.2 mghigh |
| 16 | Red Lentils | 0.31 mg31% of daily reference | 0.51 mghigh |
| 17 | Oats (porridge, dry) | 0.3 mg30% of daily reference | 0.76 mghigh |
| 18 | Mussels | 0.3 mg30% of daily reference | 0.3 mghigh |
| 19 | Rye Bread | 0.28 mg28% of daily reference | 0.43 mghigh |
| 20 | White Rice (cooked) | 0.25 mg25% of daily reference | 0.16 mgsource |
Anything tagged as containing dairy is excluded.
Narrow it to your way of eating
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.