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
Whole grains, nuts, legumes and enriched cereals are good sources for thiamin
Thiamin Content (mg)
Brown rice, cooked, 1 cup
Quinoa, cooked, 1 cup
Barley, cooked, 1 cup
Whole wheat bread, 1 slice
Quaker oatmeal, instant, 1 packet
Grape Nuts cereal, 1/2 cup
Total Whole Grain cereal, 3/4 cup
Flaxseed, ground, 1 tbsp
Lentils, cooked, 1 cup
Pinto beans, cooked, 1 cup
Garbanzo beans, cooked, 1 cup
Peas, cooked, 1 cup
Potato, baked, large
Pistachio nuts, 1 oz
Edema, enlarged heart, abnormal heart rhythms, heart failure
Wasting, muscle weakness, loss of appetite, difficulty walking
Toxicity from food sources has not been reported
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