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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
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