USDA-derived rankings
Vegan 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
Yeast Extract
One serving (4g) gives you 0.94 mg of vitamin B1 (Thiamin), around 94% of the daily reference in one go.
See the full nutrition score for yeast extractThe 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 | Yeast Extract | 0.94 mg94% of daily reference | 23.4 mghigh |
| 2 | Bagel | 0.6 mg60% of daily reference | 0.57 mghigh |
| 3 | Pasta (cooked) | 0.54 mg54% of daily reference | 0.27 mgsource |
| 4 | Sunflower Seeds | 0.41 mg41% of daily reference | 1.48 mghigh |
| 5 | Black Beans (cooked) | 0.41 mg41% of daily reference | 0.24 mgsource |
| 6 | Peas | 0.39 mg39% of daily reference | 0.27 mgsource |
| 7 | Soy Milk | 0.39 mg39% of daily reference | 0.15 mgsource |
| 8 | Hemp Seeds | 0.38 mg38% of daily reference | 1.28 mghigh |
| 9 | Pitta Bread | 0.36 mg36% of daily reference | 0.6 mghigh |
| 10 | Lentils (cooked) | 0.34 mg34% of daily reference | 0.17 mgsource |
| 11 | Macadamia Nuts | 0.34 mg34% of daily reference | 1.2 mghigh |
| 12 | Red Lentils | 0.31 mg31% of daily reference | 0.51 mghigh |
| 13 | Oats (porridge, dry) | 0.3 mg30% of daily reference | 0.76 mghigh |
| 14 | Rye Bread | 0.28 mg28% of daily reference | 0.43 mghigh |
| 15 | White Rice (cooked) | 0.25 mg25% of daily reference | 0.16 mgsource |
| 16 | Pinto Beans | 0.25 mg25% of daily reference | 0.19 mgsource |
| 17 | Pistachios | 0.24 mg24% of daily reference | 0.87 mghigh |
| 18 | Plain Flour | 0.24 mg24% of daily reference | 0.79 mghigh |
| 19 | Flaxseed (Linseed) | 0.23 mg23% of daily reference | 1.64 mghigh |
| 20 | Tortilla / Wrap | 0.23 mg23% of daily reference | 0.5 mghigh |
Foods with any animal-derived tag (meat, fish, eggs, dairy, honey) are 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.