Required for carbohydrate metabolism and nerve function.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
% DV compares the per-100 g amount with the FDA Daily Value of 1.2 mg for adults and children aged 4 and over. It is a labelling reference, not a personal target.
24 entries with a measured thiamin (b1) value, highest first.
Linum usitatissimum
The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…
137% of the Daily Value per 100 g
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
123% of the Daily Value per 100 g
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
106% of the Daily Value per 100 g
Macadamia integrifolia
A hard-shelled Australian nut with the highest fat content of any common nut, dominated by monounsaturated fat including the…
100% of the Daily Value per 100 g
Sus scrofa domesticus
A small muscle running along the inside of the spine that does almost no work, making it the leanest and most tender cut on the…
83% of the Daily Value per 100 g
Phaseolus vulgaris
A common bean variety whose dark seed coat carries anthocyanin pigments, staple across Latin America and the Caribbean. The USDA…
75% of the Daily Value per 100 g
Glycine max
The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…
73% of the Daily Value per 100 g
Lens culinaris
Flat pulses sold whole or split, and the only common legume that cooks from dry without soaking. The USDA reference entry is for…
73% of the Daily Value per 100 g
Pistacia vera
The green seed of a small desert tree, usually sold roasted in a split shell. The USDA reference entry is for the raw kernel…
73% of the Daily Value per 100 g
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
66% of the Daily Value per 100 g
Avena sativa
Whole oat groats that have been steamed and pressed flat so they hydrate quickly. The USDA reference entry is for the dry flake;…
64% of the Daily Value per 100 g
Salvia officinalis
The grey-green leaf of Salvia officinalis, used fresh or dried and traditionally paired with fatty meats. The USDA entry is per…
63% of the Daily Value per 100 g
Carya illinoinensis
A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference…
55% of the Daily Value per 100 g
Hordeum vulgare
A cereal grain sold either hulled, with the bran intact, or pearled, with the bran abraded away. The USDA reference entry is for…
54% of the Daily Value per 100 g
Corylus avellana
The round nut of the hazel shrub, mostly grown in Turkey and Italy and largely destined for confectionery. The USDA reference…
54% of the Daily Value per 100 g
Arachis hypogaea
Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…
53% of the Daily Value per 100 g
Cuminum cyminum
The dried seed of Cuminum cyminum, used whole or ground across South Asian, Middle Eastern and Latin American cooking. The USDA…
52% of the Daily Value per 100 g
Salvia hispanica
Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…
52% of the Daily Value per 100 g
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
51% of the Daily Value per 100 g
Phaseolus vulgaris
The large red-skinned variety of the common bean, and the one carrying the highest concentration of the toxic lectin…
51% of the Daily Value per 100 g
Oryza sativa
Rice with the bran and germ left intact, removing only the inedible hull. The USDA reference entry is for raw grain, and rice…
45% of the Daily Value per 100 g
Triticum aestivum
The entire wheat kernel — bran, germ and endosperm — either milled into wholemeal flour or cooked whole as berries. The USDA…
42% of the Daily Value per 100 g
Cicer arietinum
A pulse eaten whole, ground into gram flour, or blended into hummus, with the large kabuli and small desi types differing in seed…
40% of the Daily Value per 100 g
Anacardium occidentale
The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…
35% of the Daily Value per 100 g