Good plant food sources of thiamin are FORTIFIED CEREALS, BLACK BEANS, ACORN SQUASH, and BROWN RICE.. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as a dietary supplement. This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. The recommended dietary allowance (RDA) for adult males the RDA is 1.2 mg daily. For adult females 18 years of age, the RDA is 1 mg daily. For adult females 19 years and older, the RDA is 1.1 mg daily.
Source: National Institutes of Health
| FOOD | MG OF THIAMIN PER SERVING | PERCENT DV |
|---|---|---|
| Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving | 1.2 | 100 |
| Black beans, boiled, ½ cup | 0.4 | 33 |
| Macaroni, whole wheat, cooked, 1 cup | 0.2 | 17 |
| Acorn squash, cubed, baked, ½ cup | 0.2 | 17 |
| Rice, brown, long grain, not enriched, cooked, ½ cup | 0.2 | 17 |
| Rice, white, long grain, enriched, cooked, ½ cup | 0.1 | 8 |
| Bread, whole wheat, 1 slice | 0.1 | 8 |
| Orange juice, prepared from concentrate, 1 cup | 0.1 | 8 |
| Sunflower seeds, toasted, 1 ounce | 0.1 | 8 |
| Oatmeal, regular and quick, unenriched, cooked with water, ½ cup | 0.1 | 8 |
| Corn, yellow, boiled, 1 medium ear | 0.1 | 8 |
| Barley, pearled, cooked, 1 cup | 0.1 | 8 |
Fruit & Stuff 