What Does Vit. B1 Do?

Vitamin B1, also called thiamine, is a water-soluble (not stored by the body) vitamin that enables the body to use carbohydrates as energy.

Vitamin B1 is Also Important for:

  • Glucose metabolism
  • Playing a key role in nerve, muscle, and heart function

Scientists have looked at thiamine as a possible treatment for:

  • Alzheimer’s Disease
  • Cataracts
  • Kidney Disease

Signs of Deficiency:

Deficiency is uncommon in healthy adults.  It’s more common with alcoholism, Crohn’s disease, people undergoing dialysis for kidneys, and anorexia.

  • Beriberi (affects breathing, eye movements, heart function, and alertness)
  • Wernicke-Korsakoff (affects the nervous system and causes visual impairments, lack of muscle coordination, and mental decline)

How Much Do You Need?

Life Stage Amount
Women 1.1 mg
Men 1.2 mg


Source

Nutrition Guide: Vitamin B1 (Thiamine)

Whole foods with the highest amounts of vitamin B1…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Sunflower Seeds
Amount: .25 cup (35 g)
Vit B1 Thiamine: 0.52
Navy Beans
Amount: 1 cup cooked (182 g)
Vit B1 Thiamine: 0.43
Black Beans
Amount: 1 cup cooked
Vit B1 Thiamine: 0.42
Barley
Amount: .33 cup dry (61.3 g)
Vit B1 Thiamine: 0.4
Split Peas
Amount: 1 cup cooked (196 g)
Vit B1 Thiamine: 0.37
Green Peas
Amount: 1 cup (138 g)
Vit B1 Thiamine: 0.36
Pinto Beans
Amount: 1 cup (171 g)
Vit B1 Thiamine: 0.33
Lentils
Amount: 1 cup cooked (198 g)
Vit B1 Thiamine: 0.33
Oats
Amount: .25 cup uncooked (39 g)
Vit B1 Thiamine: 0.3
Lima Beans
Amount: 1 cup (188 g) cooked
Vit B1 Thiamine: 0.3
Asparagus
Amount: 1 cup (180g)
Vit B1 Thiamine: 0.29
Kidney Beans
Amount: 1 cup (177 g)
Vit B1 Thiamine: 0.28
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit B1 Thiamine: 0.28
Soybeans
Amount: 1 cup cooked (172 g)
Vit B1 Thiamine: 0.27
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit B1 Thiamine: 0.23
Peanuts
Amount: .25 cup (36.5 g)
Vit B1 Thiamine: 0.23
Sweet Potato
Amount: 1 cup (200 g)
Vit B1 Thiamine: 0.21
Quinoa
Amount: 1 cup cooked
Vit B1 Thiamine: 0.2
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit B1 Thiamine: 0.2
Brown Rice
Amount: 1 cup cooked (195 g)
Vit B1 Thiamine: 0.19
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit B1 Thiamine: 0.19
Tofu
Amount: 4 oz (113 g)
Vit B1 Thiamine: 0.18
Millet
Amount: 1 cup cooked (174 g)
Vit B1 Thiamine: 0.18
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit B1 Thiamine: 0.18
Cashews
Amount: .25 cup (40 g)
Vit B1 Thiamine: 0.17
Spinach
Amount: 1 cup (30g)
Vit B1 Thiamine: 0.17
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit B1 Thiamine: 0.17
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit B1 Thiamine: 0.15
Pineapple
Amount: 1 cup (165 g)
Vit B1 Thiamine: 0.13
Cabbage
Amount: 1 cup (150 g)
Vit B1 Thiamine: 0.11
Potatoes
Amount: 1 cup baked (173 g)
Vit B1 Thiamine: 0.11
Oranges
Amount: 1 medium (131 g)
Vit B1 Thiamine: 0.11
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit B1 Thiamine: 0.11
Mangos
Amount: 1 cup (165 g)
Vit B1 Thiamine: 0.1
Broccoli
Amount: 1 cup (156 g)
Vit B1 Thiamine: 0.1
Walnuts
Amount: .25 cup (30 g)
Vit B1 Thiamine: 0.1
Avocados
Amount: 1 cup, sliced (146g)
Vit B1 Thiamine: 0.1
Grapes
Amount: 1 cup (151 g)
Vit B1 Thiamine: 0.1
Green Beans
Amount: 1 cup (125 g)
Vit B1 Thiamine: 0.09
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit B1 Thiamine: 0.09
Onions
Amount: 1 cup cooked (210 g)
Vit B1 Thiamine: 0.09
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit B1 Thiamine: 0.09
Carrots
Amount: 1 cup (122 g)
Vit B1 Thiamine: 0.08
Summer Squash
Amount: 1 cup cooked (180 g)
Vit B1 Thiamine: 0.08
Eggplant
Amount: 1 cup cooked (99 g)
Vit B1 Thiamine: 0.08
Collard Greens
Amount: 1 cup cooked (190 g)
Vit B1 Thiamine: 0.08
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit B1 Thiamine: 0.08
Romaine Lettuce
Amount: 2 cups (94 g)
Vit B1 Thiamine: 0.07
Kale
Amount: 1 cup (130 g)
Vit B1 Thiamine: 0.07
Corn, Yellow
Amount: 1 cooked (77 g)
Vit B1 Thiamine: 0.07
Cantaloupe
Amount: 1 cup (160 g)
Vit B1 Thiamine: 0.07
Tomatoes
Amount: 1 cup (180 g)
Vit B1 Thiamine: 0.07
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit B1 Thiamine: 0.07
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit B1 Thiamine: 0.07
Buckwheat
Amount: 1 cup cooked (168 g)
Vit B1 Thiamine: 0.07
Tempeh
Amount: 4 oz (113 g)
Vit B1 Thiamine: 0.06
Papaya
Amount: 1 medium (276 g)
Vit B1 Thiamine: 0.06
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit B1 Thiamine: 0.06
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit B1 Thiamine: 0.06
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit B1 Thiamine: 0.06
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit B1 Thiamine: 0.06
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit B1 Thiamine: 0.06
Blueberries
Amount: 1 cup (148 g)
Vit B1 Thiamine: 0.05
Cauliflower
Amount: 1 cup (124 g)
Vit B1 Thiamine: 0.05
Almonds
Amount: .25 cup (23 g)
Vit B1 Thiamine: 0.05
Bell Peppers
Amount: 1 cup (92 g)
Vit B1 Thiamine: 0.05
Beets
Amount: 1 cup (170g)
Vit B1 Thiamine: 0.05
Watermelon
Amount: 1 cup (152 g)
Vit B1 Thiamine: 0.05
Bok Choy
Amount: 1 cup cooked (170 g)
Vit B1 Thiamine: 0.05
Grapefruit
Amount: .5 medium (128 g)
Vit B1 Thiamine: 0.05
Bananas
Amount: 1 medium (118 g)
Vit B1 Thiamine: 0.04
Raspberries
Amount: 1 cup fresh (123 g)
Vit B1 Thiamine: 0.04
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit B1 Thiamine: 0.04
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit B1 Thiamine: 0.04
Strawberries
Amount: 1 cup (144 g)
Vit B1 Thiamine: 0.03
Apple
Amount: 1 Medium (182 g)
Vit B1 Thiamine: 0.03
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit B1 Thiamine: 0.03
Winter Squash
Amount: 1 cup cooked (205 g)
Vit B1 Thiamine: 0.03
Parsley
Amount: .5 cup (30.4 g)
Vit B1 Thiamine: 0.03
Cucumber
Amount: 1 cup raw (104 g)
Vit B1 Thiamine: 0.03
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit B1 Thiamine: 0.03
Leeks
Amount: 1 cup cooked (104 g)
Vit B1 Thiamine: 0.03
Figs
Amount: 1 medium fresh (50 g)
Vit B1 Thiamine: 0.03
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit B1 Thiamine: 0.03
Plums & Prunes
Amount: 1 fresh (66 g)
Vit B1 Thiamine: 0.02
Pears
Amount: 1 medium (178 g)
Vit B1 Thiamine: 0.02
Celery
Amount: 1 cup raw (101 g)
Vit B1 Thiamine: 0.02
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit B1 Thiamine: 0.02
Miso
Amount: 1 tbs (17 g)
Vit B1 Thiamine: 0.02
Lemons & Limes
Amount: .25 cup (61 g)
Vit B1 Thiamine: 0.01
Basil
Amount: .5 cup (21 g)
Vit B1 Thiamine: 0.01
Apricots
Amount: 1 whole (35 g)
Vit B1 Thiamine: 0.01
Cranberries
Amount: 1 cup fresh (100 g)
Vit B1 Thiamine: 0.01
Cilantro
Amount: .5 cup (8 g)
Vit B1 Thiamine: 0.01
Fennel
Amount: 1 cup raw (87 g)
Vit B1 Thiamine: 0.01
Scallops
Amount: 4 oz (113 g) steamed
Vit B1 Thiamine: 0.01
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit B1 Thiamine: 0.01
Arugula
Amount: .5 cup (10 g)
Vit B1 Thiamine: 0
Olives, Black
Amount: 1 cup (134 g)
Vit B1 Thiamine: 0
Edamame
Amount: 1 cup (155 g)
Vit B1 Thiamine:
Chia Seeds
Amount: 2 tbs (28 g)
Vit B1 Thiamine: