What Foods Have Vitamin B1

What Foods Have Vitamin B1 ?

Thiamine or Vitamin B1 is an important vitamin required for many bodily processes including protein and carbohydrate metabolism and neural functions. So, what foods have Vitamin B1? Here is a list of foods containing Vitamin B1.

Plant sources: green peas, brewer's yeast, dried beans, peas, legumes, lentils, lima beans, navy beans, kidney and garbanzo beans, peas and many leafy greens.

Animal Sources: beef liver and kidneys, meats, lean cuts of pork, pork products

Sea food: Oysters, fish

Dairy sources: cow's milk, peanut butter

Fruits: oranges, apricots, pineapples, melons, raisins

Whole grains: wheat germ, whole wheat and rye flour, whole grain breads and cereals

Nuts: peanuts, pistachio nuts

The term "enriched" on food labels means that three B vitamins (thiamin, niacin, and riboflavin) plus one mineral (iron) have been added back to that food to make up for some of the nutrients that were lost during processing. Enriched breads and cereals are, therefore, good sources of thiamin.
This chart lists foods that are good sources of thiamin.




Pistachio nuts

1/2 cup



1 slice


Filberts or hazelnuts

1/2 cup


Oatmeal, ready-to-serve

1 cup


Macaroni, cooked, enriched

1 cup


Cashews, roasted

1/2 cup


Peas, green, cooked

1 cup



3 ounces


Rice, enriched, cooked

1 cup


Sunflower seeds

1 tablespoon


However, heat due to high cooking temperature easily destroys thiamin. As a water-soluble vitamin, thiamin also leaches out of food into cooking water. To preserve the thiamin in foods, food needs to be cooked over low temperatures in as small an amount of water for the shortest time possible. Steaming and microwaving keep losses to a minimum and often better preserve the natural flavor, too.

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What Foods Have Vitamin B1