VITAMIN B1 (THIAMINE)

asparagus source of vitamin b1

Best vegan sources of Vitamin B1 (thiamine)

Plant based food with a very high concentration in Vitamin B1 (thiamine) per serving

FoodServingEnergy (kcal)Thiamin (mg)
Oats1 cup6071.19
Durian0.5 durian4421.126
Sunflower seeds0.5 cup4091.036
Macadamia nut0.5 cup4810.801
Sesame seeds0.5 cup4130.57
Pistachio nuts0.5 cup3440.535
Rye grain1 cup5710.534
Soybeans1 cup2540.468
Peanuts0.5 cup4140.467
Hazelnut0.5 cup4240.434
Navy beans1 cup2550.431
Black beans1 cup2270.42
Brazil nut0.5 cup4380.41
Peas1 cup1170.386
Hemp seeds3 tbsp1660.383
Buckwheat groats1 cup5670.367
Flaxseed2 tbsp1100.339
Lentils1 cup2300.335
Mung bean1 cup2120.331
Pecans0.5 cup3420.327
Wheat flour (whole-grain)100 g3320.297
Kidney beans1 cup2250.283
Adzuki beans1 cup2940.265
Spinach1 bunch780.265
White potato1 large2550.262
Pine nuts0.5 cup4540.246
Lima beans1 cup2090.238
Corn1 ear1230.222
Eggplant1 eggplant1370.214
Pummelo1 fruit2310.207
Walnut0.5 cup3830.199

Plant based food with a very high concentration in Vitamin B1 (thiamine) per calories

FoodServingEnergy (kcal)Thiamin (mg)Thiamin (mg) per 100 calories
Seaweed (dried)1 tbsp200.1670.835
Asparagus4 spears130.0970.746
Rapini5 stalks210.1540.733
Watercress10 sprigs30.0220.733
Okra8 pods310.190.612
Lettuce (red leaf)0.5 head200.0990.495
Spinach1 bunch780.2650.339
Peas1 cup1170.3860.329
Kale2 cup150.0470.313
Bok choy1 cup90.0280.311
Flaxseed2 tbsp1100.3390.308
Mustard greens1 cup150.0450.3
Brussels sprouts1 cup560.1670.298
Squash1 large520.1550.298
Green bell pepper1 large330.0930.281
Green bean10 beans170.0450.264
Zucchini1 large550.1450.263
Durian0.5 durian4421.1260.254
Gourd1 gourd360.0890.247
Cabbage1 cup220.0540.245
Hemp seeds3 tbsp1660.3830.230
Orange1 orange690.1510.218
Turnip greens1 cup180.0390.216
Lotus root1 root850.1840.216
Swiss chard10 leafs910.1920.210
Broccoli1 cup310.0650.209
Red bell pepper1 large430.0890.206
Tomato1 large330.0670.203
Cauliflower1 cup270.0540.2
Oats1 cup6071.190.196

Natural supplements to boost your levels of Vitamin B1 (thiamine).


Why is it important to provide your body with sufficient Vitamin B1 (thiamine) when following a strict veggie diet?

The Vitamin B1 (thiamine) plays a very important role in all the organs of the human body.

Curiosities about strict veggie diet history.

This days people believe that the ingestion of meat is a totally normal and necessary thing to survive, but is that the real truth?


human had to survive ingesting what they could get from the earth. Rarely they ate animal products, and that was quiet recently. Believed or not my mother always explained to me that when she was a kid she used to eat just a piece of meat yearly. Slowly, technology went forward and things improved in the way that we were able to generate more food, but also more livestock, which created the massive animal industry as we know it this days.


If you are still not convinced, there are scientific proofs exposing that millions of years ago the prehistoric humans, based their diet on fruit


Those individuals that I have statement previously were healthier than you and me, and without any animal products consumption

The most important VITAMIN in a VEGAN diet.

ESSENTIAL mineral in a PLANT BASE diet

EXTRA PROTEIN for vegan diet