Which food is a greater source of vitamin B1?

November 17, 2025 •

3 min read

According to the National Institutes of Health, fortified breakfast cereals are a major source of thiamin in the U.S. diet, but many other foods offer impressive amounts of this key nutrient. Knowing which food is a greater source of vitamin B1, also known as thiamin, is crucial for maintaining proper nerve function, metabolism, and energy levels. This article explores the top contenders, revealing surprising champions and practical dietary tips.

Quick Summary

This guide compares the top food sources of vitamin B1, including nutritional yeast, pork, legumes, and fortified grains, to determine which offers the highest concentration. It details the benefits, preparation methods, and dietary considerations for maximizing thiamin intake from various food types.

Key Points

Nutritional Yeast is a Top Source: A few tablespoons of nutritional yeast can provide several times the daily recommended intake of vitamin B1, making it a leader among thiamin-rich foods.
Pork is a Superior Meat Source: Unlike other red meats, pork is notably high in thiamin, with a single serving providing a large percentage of the daily value.
Legumes and Seeds are Excellent Alternatives: Black beans, lentils, and sunflower seeds are potent plant-based sources of vitamin B1, offering a great option for vegetarians and vegans.
Whole vs. Refined Grains: Choosing whole grains like brown rice over refined alternatives is key, as the refining process removes most of the naturally occurring thiamin.
Fortified Foods Provide a Safety Net: Many processed foods, such as cereals and white rice, are fortified to replenish thiamin lost during processing, helping prevent deficiency in many populations.
Cooking Affects Content: Vitamin B1 is sensitive to heat, so prolonged or high-temperature cooking can reduce the amount available in food.
Thiamin is Crucial for Energy and Nerve Function: Regular intake is necessary for metabolism, energy production, and the proper function of the nervous system and heart.

The Surprising Champion: Nutritional Yeast

While many people associate pork and grains with vitamin B1, nutritional yeast stands out as a clear winner in terms of thiamin concentration per serving. This deactivated yeast, commonly used as a cheesy flavor substitute in vegan dishes, provides an exceptionally high percentage of the daily value (DV) in just one or two tablespoons. Its potency makes it an effortless way to boost your thiamin intake, especially for those following a plant-based diet. A typical serving can offer several hundred percent of the recommended daily intake, far surpassing most other natural food sources.

Meats and Seafood: High-Yield Animal Sources

For non-vegetarians, certain animal products are excellent sources of thiamin. Pork, in particular, is an exceptionally rich source, offering significantly more vitamin B1 than other meats like beef and lamb. A single serving of baked or broiled pork chop can supply a substantial portion of the daily requirement. Other seafood options, such as mussels, salmon, and trout, also contribute notable amounts of vitamin B1 to the diet. The concentration can vary depending on the cut and preparation method, but these remain reliable animal-based choices. For instance, a 100g serving of steamed mussels offers more thiamin than the same amount of cooked salmon.

Plant-Based Contenders: Legumes, Nuts, and Seeds

Beyond nutritional yeast, the plant kingdom offers several potent thiamin sources. Legumes are a powerhouse of thiamin, with black beans and lentils providing high levels along with protein and fiber. Sunflower seeds and macadamia nuts are also excellent choices, offering concentrated amounts of thiamin in a small serving. Whole grains, including brown rice and wheat germ, are naturally rich in B1, though this nutrient is often lost during the refining process. This is why many manufacturers fortify their refined grain products, such as cereals and white rice, to reintroduce this and other essential nutrients.

The Importance of Thiamin for Health

Thiamin plays a crucial role in converting food into energy, supporting proper nerve function, and maintaining a healthy heart. As a water-soluble vitamin, it is not stored in the body for long, making regular dietary intake essential. A deficiency can lead to a range of symptoms, from fatigue and irritability to more severe conditions like beriberi and Wernicke-Korsakoff syndrome. Therefore, understanding which foods are the best sources and incorporating them into your diet is vital for overall health and well-being.

Maximizing Vitamin B1 Intake

To ensure you are getting enough thiamin, consider these strategies:

Prioritize whole foods: Opt for whole grains over refined versions, as the milling process removes the nutrient-rich outer layers.
Cook carefully: Thiamin is sensitive to heat and can be destroyed by long cooking times or excessive heat. Steaming or baking can help preserve the vitamin content.
Add yeast flakes: Sprinkle nutritional yeast on popcorn, pasta, or salads for a quick and easy thiamin boost.
Diversify your protein sources: Rotate between pork, fish, legumes, and nuts to ensure a varied intake of thiamin and other nutrients.
Limit alcohol: Excessive alcohol consumption can interfere with thiamin absorption and utilization.

Comparison: Top Vitamin B1 Food Sources


Food Source	Serving Size	Thiamin Content (mg)	DV Percentage*	Dietary Category	Notes
Nutritional Yeast	2 tbsp	9.6	640%	Plant-Based	The most concentrated source.
Pork Chop (Baked)	100g	0.565	47%	Animal-Based	A top source among meats.
Beef Liver	85g	0.32	26%	Animal-Based	High in B vitamins and minerals.
Black Beans (Cooked)	1 cup	0.58	48%	Plant-Based	Excellent source of fiber and protein.
Lentils (Cooked)	1 cup	0.53	44%	Plant-Based	Another strong legume option.
Sunflower Seeds	1 oz	0.33	27%	Plant-Based	Great for snacking or adding to salads.
Brown Rice (Cooked)	100g	0.177	15%	Plant-Based	Significantly more than white rice.
Fortified Cereal	1 serving	~1.2	100%	Fortified Food	A reliable and convenient option.

*Based on adult male DV of 1.2 mg/day.

Conclusion

While a variety of foods contain thiamin, nutritional yeast and pork stand out as particularly rich sources for plant-based and animal-based diets, respectively. Incorporating a mix of these high-thiamin foods—including legumes, nuts, seeds, and whole grains—can easily help you meet your daily requirements and support essential bodily functions. For those at risk of deficiency, such as individuals with alcohol dependence or certain medical conditions, incorporating fortified foods or considering supplements may be necessary under medical supervision. By diversifying your dietary choices, you can effectively manage your thiamin intake and bolster your overall health. For further reading, consult the National Institutes of Health website.

Frequently Asked Questions

For concentration per serving, fortified nutritional yeast is arguably the best source of vitamin B1, with two tablespoons providing more than enough to meet daily needs. Other high-quality sources include pork, black beans, and sunflower seeds.

Yes, pork is exceptionally rich in thiamin compared to other types of red meat like beef and lamb. A 100g serving of baked pork chop offers a significant portion of the daily recommended intake.

Vegans and vegetarians can get ample vitamin B1 from nutritional yeast, legumes (like black beans and lentils), sunflower seeds, macadamia nuts, and whole grains. Many fortified breakfast cereals are also suitable options.

Fortified foods have thiamin added back to them after processing, while unfortified foods contain naturally occurring thiamin. Many refined grain products are fortified because their thiamin-rich outer layers are removed during milling.

Early symptoms of a thiamin deficiency can be vague and include fatigue, loss of appetite, irritability, and memory issues. In more severe cases, it can lead to nerve damage (beriberi).

Yes, thiamin is sensitive to heat. Long cooking times, high temperatures, and boiling foods where the water is discarded can significantly reduce the vitamin B1 content.

While uncommon in developed countries, risk factors for thiamin deficiency include alcohol dependence, older age, certain medical conditions (like HIV/AIDS or diabetes), bariatric surgery, and chronic diarrhea.

For most people with a balanced diet, supplements are not necessary, as thiamin is widely available in many foods. However, individuals with risk factors for deficiency may require supplementation under medical supervision.