Recommendations for Vitamin B1 (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 0.2 (AI) | – | 0.2 (AI) | – |
| Infants | 6-12 months | 0.3 (AI) | – | 0.3 (AI) | – |
| Children | 1-3 years | 0.5 | – | 0.5 | – |
| Children | 4-8 years | 0.6 | – | 0.6 | – |
| Children | 9-13 years | 0.9 | – | 0.9 | – |
| Adolescents | 14-18 years | 1.2 | – | 1 | – |
| Adults | 19-50 years | 1.2 | – | 1.1 | – |
| Adults | 51-70 years | 1.2 | – | 1.1 | – |
| Adults | > 70 years | 1.2 | – | 1.1 | – |
| Pregnancy | 14-18 years | – | – | 1.4 | – |
| Pregnancy | 19-50 years | – | – | 1.4 | – |
| Breast-feeding | 14-18 years | – | – | 1.4 | – |
| Breast-feeding | 19-50 years | – | – | 1.4 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin B1
| Food | Serving | Amount of Thiamin – B1 (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Pork lean, cooked | 3 oz (85g) | 0.7 | 56.7 | Excellent | 61.8 | Excellent |
| Flaxseed | 1 oz (28g) | 0.5 | 41.7 | Excellent | 45.5 | Excellent |
| Sunflower seeds | 1 oz (28g) | 0.4 | 33.3 | Excellent | 36.4 | Excellent |
| Macadamia | 1 oz (28g) | 0.3 | 25 | Excellent | 27.3 | Excellent |
| Oats, cooked | 1/2 cup (117g) | 0.3 | 25 | Excellent | 27.3 | Excellent |
| Salmon, cooked | 3 oz (85g) | 0.3 | 21.3 | Excellent | 23.2 | Excellent |
| Mussel, cooked | 3 oz (85g) | 0.3 | 21.3 | Excellent | 23.2 | Excellent |
| Duck, cooked | 3 oz (85g) | 0.3 | 21.3 | Excellent | 23.2 | Excellent |
| Tuna, cooked | 3 oz (85g) | 0.3 | 21.2 | Excellent | 23.2 | Excellent |
| Black beans, cooked | 1/2 cup (86g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Brazil nuts | 1 oz (28g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Green peas, cooked | 1/2 cup (80g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Navy beans, cooked | 1/2 cup (91g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Pecans | 1 oz (28g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Pistachios | 1 oz (28g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Poppy seeds | 1 oz (28g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Sesame seeds | 1 oz (28g) | 0.2 | 16.7 | Good | 18.2 | Good |
| Chia seeds | 1 oz (28g) | 0.2 | 14.7 | Good | 16 | Good |
| Eel, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Mackerel, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Trout, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Abalone, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Clam, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Quail, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Beef liver, cooked | 3 oz (85g) | 0.2 | 14.2 | Good | 15.5 | Good |
| Hazelnuts | 1 oz (28g) | 0.2 | 14 | Good | 15.3 | Good |
| Oysters | 3 oysters (140g) | 0.2 | 13.7 | Good | 15 | Good |
| Lentils, cooked | 1/2 cup (99g) | 0.2 | 12.5 | Good | 13.6 | Good |
| Lima beans, cooked | 1/2 cup (94g) | 0.2 | 12.5 | Good | 13.6 | Good |
| Pinto beans, cooked | 1/2 cup (85,5g) | 0.2 | 12.5 | Good | 13.6 | Good |
| Soy milk | 1 cup (250g) | 0.2 | 12.5 | Good | 13.6 | Good |
| Soybeans, cooked | 1/2 cup (86g) | 0.2 | 12.5 | Good | 13.6 | Good |
| White rice, cooked | 1/2 cup (79g) | 0.2 | 12.5 | Good | 13.6 | Good |
| Kidney beans, cooked | 1/2 cup (88,5g) | 0.2 | 12.5 | Good | 13.6 | Good |
| Blood orange | medium (121g) | 0.1 | 11 | Good | 12 | Good |
| Orange | medium (121g) | 0.1 | 11 | Good | 12 | Good |
| Cashew nuts | 1 oz (28g) | 0.1 | 9.3 | – | 10.2 | Good |
| Asparagus, cooked | 1/2 cup (90g) | 0.1 | 8.3 | – | 9.1 | – |
| Avocado | small (100g) | 0.1 | 8.3 | – | 9.1 | – |
| Bread, mulitgrain | 1 slice (26g) | 0.1 | 8.3 | – | 9.1 | – |
| Brown rice, cooked | 1/2 cup (97,5g) | 0.1 | 8.3 | – | 9.1 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 0.1 | 8.3 | – | 9.1 | – |
| Red cabbage | 1/2 cup (75g) | 0.1 | 8.3 | – | 9.1 | – |
| Chickpeas, cooked | 1/2 cup (82g) | 0.1 | 8.3 | – | 9.1 | – |
| Coconut water | 1 cup (240g) | 0.1 | 8.3 | – | 9.1 | – |
| Milk, cow’s | 1 cup (244g) | 0.1 | 8.3 | – | 9.1 | – |
| Dandelion greens | 1 cup (55g) | 0.1 | 8.3 | – | 9.1 | – |
| Grapefruit | medium (123g) | 0.1 | 8.3 | – | 9.1 | – |
| Millet, cooked | 1/2 cup (87g) | 0.1 | 8.3 | – | 9.1 | – |
| Mung bean sprouts | 1 cup (100g) | 0.1 | 8.3 | – | 9.1 | – |
| Parsnip, cooked | 1/2 cup (78g) | 0.1 | 8.3 | – | 9.1 | – |
| Pumpkin seeds | 1 oz (28g) | 0.1 | 8.3 | – | 9.1 | – |
| Pomegranate arils | 1/2 cup (87g) | 0.1 | 8.3 | – | 9.1 | – |
| Potato, cooked | 1/2 cup (78g) | 0.1 | 8.3 | – | 9.1 | – |
| Quinoa, cooked | 1/2 cup (92,5g) | 0.1 | 8.3 | – | 9.1 | – |
| Tofu | 1 cup (100g) | 0.1 | 8.3 | – | 9.1 | – |
| Turnip greens | 1 cup (144g) | 0.1 | 8.3 | – | 9.1 | – |
| Walnuts | 1 oz (28g) | 0.1 | 8.3 | – | 9.1 | – |
| Spelt, cooked | 1/2 cup (97g) | 0.1 | 8.3 | – | 9.1 | – |
| Rye | 1 slice (32g) | 0.1 | 8.3 | – | 9.1 | – |
| Adzuki beans, cooked | 1/2 cup (100g) | 0.1 | 8.3 | – | 9.1 | – |
| Chestnuts | 1 oz (28g) | 0.1 | 8.3 | – | 9.1 | – |
| Pine Nuts | 1 oz (28g) | 0.1 | 8.3 | – | 9.1 | – |
| Jackfruit | 1/2 cup (82,5g) | 0.1 | 7.2 | – | 7.9 | – |
| Carp, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Flounder, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Grouper, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Halibut, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Herring, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Perch, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Pike, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Pollock, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Snapper, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Crab, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Octopus, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Goose, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Beef, lean | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Chicken breast filet, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Cod, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Lamb lean, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Scallops, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Rabbit, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Veal lean, cooked | 3 oz (85g) | 0.1 | 7.1 | – | 7.7 | – |
| Turkey, cooked | 3 oz (85g) | 0.1 | 5.1 | – | 5.5 | – |
| Almonds | 1 oz (28g) | 0.1 | 4.7 | – | 5.1 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 0.1 | 4.7 | – | 5.1 | – |
| Barley, cooked | 1/2 cup (78,5g) | 0.1 | 4.2 | – | 4.5 | – |
| Boysenberries | 1/2 cup (66g) | 0.1 | 4.2 | – | 4.5 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 0.1 | 4.2 | – | 4.5 | – |
| Collards, cooked | 1/2 cup (95g) | 0.1 | 4.2 | – | 4.5 | – |
| Eggplant, cooked | 1/2 cup (50g) | 0.1 | 4.2 | – | 4.5 | – |
| Grapes | 1/2 cup (75g) | 0.1 | 4.2 | – | 4.5 | – |
| Kale, cooked | 1/2 cup (65g) | 0.1 | 4.2 | – | 4.5 | – |
| Mango | 1/2 cup (82,5g) | 0.1 | 4.2 | – | 4.5 | – |
| Mushrooms, crimini, raw | 1/2 cup (43,5g) | 0.1 | 4.2 | – | 4.5 | – |
| Mushorroms, white raw | 1/2 cup (35g) | 0.1 | 4.2 | – | 4.5 | – |
| Pineapple | 1/2 cup (82,5g) | 0.1 | 4.2 | – | 4.5 | – |
| Pumpkin, cooked | 1/2 cup (122,5g) | 0.1 | 4.2 | – | 4.5 | – |
| Spinach, cooked | 1/2 cup (90g) | 0.1 | 4.2 | – | 4.5 | – |
| Squash, cooked | 1/2 cup (90g) | 0.1 | 4.2 | – | 4.5 | – |
For Table Legend & Data Sources Information click here.
