Where do you find thiamine?

January 11, 2026 •

4 min read

According to national surveys, most people in countries like the United States consume the recommended amount of thiamine through a varied diet, making deficiency relatively uncommon. This guide explains where do you find thiamine by detailing the best dietary sources, from whole foods to fortified products and highlighting the vitamin's importance for your health.

Quick Summary

Thiamine, or vitamin B1, is essential for energy metabolism and can be found in a variety of food sources, including meat, fish, legumes, whole grains, and fortified products. Regular intake is crucial for maintaining proper levels due to the body's limited storage capacity.

Key Points

Pork is a top source: Pork contains significantly more thiamine than other common meats, with a 3-ounce portion of pork tenderloin offering nearly 70% of the daily value.
Fortified foods are common: Many common products, like fortified breakfast cereals and enriched breads, have thiamine added back to provide a significant portion of daily needs.
Vegetarian options abound: Excellent plant-based sources include legumes (beans, lentils), nuts (macadamia, sunflower seeds), and yeast extracts.
Cooking affects content: Thiamine is water-soluble and susceptible to high heat, so methods like steaming are better than boiling for preservation.
Deficiency has serious risks: Severe thiamine deficiency can lead to beriberi or Wernicke-Korsakoff syndrome, especially in at-risk individuals with alcoholism or malabsorption issues.
Limited storage: Because thiamine is water-soluble and the body's storage capacity is low, a regular, consistent intake through diet is vital.

What Is Thiamine and Why Do You Need It?

Thiamine, also known as vitamin B1, is a water-soluble vitamin essential for various bodily functions, particularly energy metabolism and nerve function. As a water-soluble vitamin, the body does not store significant amounts, and it is regularly excreted in urine. This means a consistent dietary intake is necessary to maintain healthy levels and support the conversion of carbohydrates into energy. Without sufficient thiamine, pyruvate cannot be efficiently metabolized, potentially leading to a buildup of lactic acid and significant health issues.

Animal-Based Food Sources

For those who consume animal products, several options are particularly rich in thiamine. Pork stands out as one of the best natural sources of this vitamin.

Meats and Fish

Pork: A 3.5-ounce serving of cooked pork loin provides a significant portion of the Daily Value (DV) for thiamine. Ground pork, cured ham, and salami are also good sources.
Fish: Certain types of fish, such as trout and tuna, are excellent sources. A 3-ounce fillet of cooked trout offers a substantial boost to your daily thiamine intake.
Organ Meats: Liver, from sources like beef or pork, is another nutrient-dense option that contains thiamine.

Plant-Based Food Sources

There are numerous plant-based options for those following vegetarian or vegan diets, or simply looking to diversify their thiamine intake.

Legumes, Nuts, and Seeds

Legumes: Beans and lentils are among the best plant-based sources. Cooked black beans and lentils are particularly notable.
Nuts and Seeds: Sunflower seeds and macadamia nuts offer a high concentration of thiamine, making them excellent choices for snacking or as additions to meals.
Soy-Based Products: Cooked green soybeans (edamame) and firm tofu also provide valuable amounts of thiamine.

Vegetables

Green Peas: These versatile legumes offer a good dose of thiamine in a small serving.
Acorn Squash: Baked acorn squash is a surprising, yet potent, source of this essential vitamin.
Asparagus: A cup of cooked asparagus contributes well to your daily thiamine needs.

Fortified and Enriched Foods

In many countries, fortification and enrichment programs ensure a baseline intake of thiamine for the general population. This is especially important for individuals who consume a lot of processed foods.

Breakfast Cereals: Many cereals are fortified with 100% of the DV for thiamine, making them a very reliable source.
Bread and Pasta: Enriched white bread, egg noodles, and various pastas have thiamine added back after processing.
Wheat Germ: This part of the wheat grain, often found in whole-grain products, is rich in thiamine.

Factors Affecting Thiamine Content and Absorption

Maximizing your thiamine intake involves more than just selecting the right foods; it also depends on how you prepare them. Thiamine is a water-soluble vitamin, which means it can be lost during cooking, particularly with high-heat and long cooking times. Cooking foods in water and then discarding the water can result in a significant loss of the vitamin. Steaming or quickly stir-frying vegetables can help preserve the nutrient content.

Furthermore, some compounds can inhibit thiamine absorption. Certain raw fish and shellfish contain enzymes called thiaminases that can break down thiamine, although this typically only poses a risk in cases of extremely high consumption. Coffee and tea also contain compounds that can interfere with thiamine absorption. Individuals with alcoholism are at a much higher risk of deficiency due to both poor diet and reduced absorption. To ensure proper absorption, it is also important to have adequate magnesium levels in the body.

Conclusion

Thiamine is a critical nutrient for energy production and nervous system health, and a balanced diet rich in whole and fortified foods is the best way to meet your daily requirements. From the high levels found in pork and fish to the variety of plant-based options in legumes, nuts, and seeds, there are plenty of ways to ensure you get enough vitamin B1. Pay attention to cooking methods and be mindful of factors that can affect absorption to maximize the benefits of your thiamine-rich diet. For more detailed nutritional information, consult the NIH Office of Dietary Supplements.

Comparison of Thiamine-Rich Foods (per serving)


Food Source	Serving Size	Thiamine Content	Source	Comments
Fortified Breakfast Cereal	1 serving	1.2 mg (100% DV)		Often one of the highest and most reliable sources.
Pork Chop (broiled)	3 ounces	0.4 mg (33% DV)		Excellent natural source, especially for animal-based diets.
Black Beans (cooked)	½ cup	0.4 mg (33% DV)		Top plant-based source for vegans and vegetarians.
Trout (cooked)	3 ounces	0.4 mg (33% DV)		Highly concentrated in a nutritious, lean protein source.
Mussels (cooked)	3 ounces	0.3 mg (25% DV)		Good source from seafood, complementing fish.
Acorn Squash (baked)	½ cup	0.2 mg (17% DV)		A great vegetable option that contributes to daily needs.
Whole Wheat Bread	1 slice	0.1 mg (8% DV)		A modest but consistent source from a common food staple.

Note: The Daily Value (DV) is based on the standard recommendation for adults and children aged 4+.

Frequently Asked Questions

Thiamine, or vitamin B1, is an essential water-soluble vitamin that helps the body convert carbohydrates into energy. It also plays a vital role in nerve and muscle function, and its deficiency can lead to serious neurological and cardiovascular problems.

Pork is one of the richest animal sources of thiamine. For plant-based diets, fortified breakfast cereals, sunflower seeds, and legumes like black beans and lentils offer high concentrations.

Yes, it is possible to get enough thiamine from a plant-based diet by incorporating foods such as whole grains, legumes, nuts, seeds, and nutritional yeast. However, careful planning is necessary to ensure intake is sufficient.

Thiamine is sensitive to heat and dissolves in water. High-heat cooking, long cooking times, and boiling can reduce the thiamine content. To preserve the vitamin, opt for quicker cooking methods like steaming or stir-frying and avoid discarding the cooking water.

A severe thiamine deficiency can lead to beriberi, which affects the nerves, heart, and digestive system. In cases of chronic alcoholism, it can cause Wernicke-Korsakoff syndrome, a serious neurological disorder characterized by confusion and memory loss.

For most healthy people with a balanced diet, thiamine supplements are not necessary, as intake is typically adequate through food. Supplements are generally recommended for individuals with specific medical conditions, malabsorption issues, or poor diets.

Individuals with chronic alcoholism, those who have undergone bariatric surgery, older adults, and people with certain health conditions like HIV/AIDS or diabetes are at a higher risk of thiamine deficiency.

Yes, some studies suggest that compounds in coffee and tea can inhibit thiamine absorption. While moderate consumption is unlikely to cause a deficiency, it is a factor to consider, especially for those with low thiamine intake.