Foods high in Thiamin

Thiamin keeps the body's carbohydrate-to-energy pathway running and supports normal nerve signaling, and because the body holds only small, fast-turnover reserves of it, deficiency can develop within weeks if intake drops off. Most people eating a varied diet that includes whole or enriched grains get enough without thinking about it, since grain fortification in the United States has made outright deficiency uncommon. The groups who actually need to pay closer attention are narrower and more specific: people with chronic, heavy alcohol use, since alcohol impairs both thiamin absorption and liver storage; people recovering from bariatric or weight-loss surgery; people on long-term diuretic therapy for heart failure; and anyone receiving prolonged intravenous nutrition without thiamin included. For these groups, thiamin status is typically something a clinician monitors directly rather than something to self-manage through diet alone. The list below ranks foods and ingredients by measured thiamin content per the amount tested. The highest-ranked entries are typically baker's yeast and heavily fortified products, which concentrate thiamin far beyond what a normal serving of whole food provides. Whole and enriched grains, pork, legumes, and seeds further down the list are the sources that realistically make up day-to-day thiamin intake for most people, and are a better guide to typical dietary patterns than the very top of the ranking.

Adults need about 1.2000 MG/day (age 19+) — NIH ODS, Thiamin Health Professional Fact Sheet (corroborated via WebSearch).