summer squash, cooked (0.08 mg)
winter squash, baked (0.17 mg)
turnip greens, cooked (0.06 mg)
broccoli, steamed (0.09 mg)
green beans, boiled (0.09 mg)
corn, cooked (0.36 mg)
kale, boiled (0.07 mg per cup)
lentils, cooked (0.33 mg)
navy beans, cooked (0.37 mg)lima beans, cooked (0.30 mg)
kidney beans, cooked (0.28 mg)
black beans, cooked (0.42 mg per cup)
oats, whole grain, cooked (0.26 mg per packet)
pineapple (0.14 mg)
oranges, each (0.11 mg)
cauliflower, boiled (0.05 mg)
split peas, cooked (0.37 mg)
sesame seeds (0.56 mg per 1/2 cup)
sunflower seeds (1.64 mg per 1/2 cup)
The Recommended Dietary Allowance (RDA)
for thiamin is:
infants: (0–6 months): 0.2 mg
infants: (7–12 months): 0.3 mg
children (1–3 y): 0.5 mg
children (4–8 y): 0.6 mg
children (9–13 y): 0.9 mg
adolescents (14–18): males, 1.2 mg, females, 1.0 mg
adults: males, 1.2 mg, females, 1.1 mg
pregnancy: 1.4 mg
lactation: 1.4 mg
Thiamin in nutritional supplements can be found
in multivitamins, B-complex vitamins, or can be sold
individually. It may be labeled as thiamine hydro-
chloride or thiamine mononitrate and is available in
a variety of forms including tablets, softgels, and loz-
enges, including chewable and liquid drops. Two fat-
soluble forms of thiamin are also used. They are thia-
min propyl disulfide and thiamin tetrahydrofurfuryl
disulphide, and are sometimes used in treatment of
thiamin deficiency because they follow a different
route of absorption into the body than water-soluble
thiamin.PrecautionsOral thiamin is generally nontoxic, but stomach
upset can occur with excessive intake. Thiamin defi-
ciency may result from a deficiency in the diet. People
whose diet consists mainly of polished white rice are at
risk, because polishing removes almost all of the vita-
mins. Alcoholics, who often substitute alcohol for
food, are also at high risk of developing thiamin defi-
ciency. Symptoms include fatigue, irritability, memory
impairment, appetite loss, sleep disturbances, abdomi-
nal discomfort, and weight loss. Severe thiamin defi-
ciency, called beriberi, is characterized by nerve, heart,
and brain abnormalities. One form, called dry beri-
beri, causes nerve and muscle abnormalities. Symp-
toms include prickling felt in the toes, a burningThiaminRecommended Dietary
Age Allowance (mg)
Children 0–6 mos. 0.2
Children 7–12 mos. 0.3
Children 1–3 yrs. 0.5
Children 4–8 yrs. 0.6
Children 9–13 yrs. 0.9
Boys 14–18 yrs. 1.2
Girls 14–18 yrs. 1.0
Men 19 yrs. 1.2
Women 19 yrs. 1.1
Pregnant women 1.4
Breastfeeding women 1.4
Food Thiamin (mg)
Sunflower seeds, ½ cup 1.64
Beans, baked, canned with pork, 1 cup 0.60
Tuna, 4 oz. 0.57
Sesame seeds, ½ cup 0.56
Beans, black, cooked, 1 cup 0.42
Peas, green, boiled, 1 cup 0.41
Beans, navy, cooked, 1 cup 0.37
Peas, split, cooked, 1 cup 0.37
Corn, cooked, 1 cup 0.36
Lentils, cooked, 1 cup 0.33
Beans, lima, cooked, 1 cup 0.30
Beans, kidney, cooked, 1 cup 0.28
Oats, whole grain, cooked, 1 packet 0.26
Asparagus, boiled, 1 cup 0.22
Brussels sprouts, boiled, 1 cup 0.17
Spinach, boiled, 1 cup 0.17
Squash, winter, baked, 1 cup 0.17
Pineapple, 1 cup 0.14
Carrots, raw, 1 cup 0.12
Watermelon, 1 cup 0.12
Oranges, 1 whole 0.11
Tomato, 1 cup 0.11
Broccoli, steamed, 1 cup 0.09
Beans, green, boiled, 1 cup 0.09
Cabbage, boiled, 1 cup 0.09
Eggplant, cooked, 1 cup 0.08
Squash, summer, cooked, 1 cup 0.08
Kale, boiled, 1 cup 0.07
Beans, baked, canned with pork, 1 cup 0.06
Celery, raw, 1 cup 0.06
Red peppers, raw, 1 cup 0.06
Turnip greens, cooked, 1 cup 0.06
Romaine lettuce, 1 cup 0.05
Cauliflower, boiled, 1 cup 0.05
mg milligram(Illustration by GGS Information Services/Thomson Gale.)Thiamin