Kristen Zaier, ​​Plant-Based RD

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

How Much Thiamin Do I Need?


  • RDA for Adult Females is 1.1 mg/d

  • RDA for Adult Males is 1.2 mg/d

  • Upper Safe Limit has not been determined​

​

Why Do I Need Thiamin?


  • ​Thiamin is essential to energy metabolism and it supports normal appetite and nerve function

​

Plant-Based Sources


  • Whole grains, nuts, legumes and enriched cereals are good sources for thiamin

​

Food

Thiamin Content (mg)

Brown rice, cooked, 1 cup

0.2

Quinoa, cooked, 1 cup

0.2

Barley, cooked, 1 cup

0.1

Whole wheat bread, 1 slice

0.1

Quaker oatmeal, instant, 1 packet

0.3

Grape Nuts cereal, 1/2 cup

0.6

Total Whole Grain cereal, 3/4 cup

1.5

Flaxseed, ground, 1 tbsp

0.1

Lentils, cooked, 1 cup 

0.3

Pinto beans, cooked, 1 cup

0.3

Garbanzo beans, cooked, 1 cup

0.2

Peas, cooked, 1 cup

0.4

Potato, baked, large

0.2

Pistachio nuts, 1 oz

0.2



Deficiency Symptoms


  • Edema, enlarged heart, abnormal heart rhythms, heart failure

  • Wasting, muscle weakness, loss of appetite, difficulty walking

​

Toxicity


  • Toxicity from food sources has not been reported


​

​Thiamin