Macronutrients
Vitamins
Minerals
Fatty Acids
Omega-3, 6 and 9
Good Sources
Nutrient Tables
Food Dictionary
Food Pictures

Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Thiamin

sesame flour, high-fat

1 oz (28.35 g)

0.761 mg (63%)

sesame meal, partially defatted

1 oz (28.35 g)

0.729 mg (61%)

sesame flour, partially defatted

1 oz (28.35 g)

0.717 mg (60%)

sesame flour, low-fat

1 oz (28.35 g)

0.713 mg (59%)

cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

0.629 mg (52%)

rice bran, crude

3 tbsp (22.13 g)

0.609 mg (51%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

0.592 mg (49%)

marmite, yeast extract spread

1 tsp (6 g)

0.582 mg (49%)

sunflower seed flour, partially defatted

1/4 cup (16 g)

0.510 mg (43%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

0.494 mg (41%)

durian

1/2 cup (121.5 g)

0.454 mg (38%)

corn flour, masa, enriched, white

1/4 cup (28.5 g)

0.420 mg (35%)

corn flour, msasa, enriched, yellow

1/4 cup (28.5 g)

0.420 mg (35%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

0.420 mg (35%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

0.406 mg (34%)

sesame butter, tahini (raw)

2 tbsp (30 g)

0.385 mg (32%)

navy beans (sprouted, cooked)

100 g

0.381 mg (32%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

0.366 mg (31%)

kidney beans

kidney beans (sprouted, raw)

1/2 cup (92 g)

0.340 mg (28%)

semolina (enriched)

1/4 cup (41.75 g)

0.339 mg (28%)

safflower seed meal, partially defatted

1 oz (28.35 g)

0.327 mg (27%)

wheat flour, white, cake, enriched

1/4 cup (34.25 g)

0.306 mg (26%)

oats

1/4 cup (39 g)

0.298 mg (25%)

barley, hulled

1/4 cup (46 g)

0.297 mg (25%)

soybeans, green (raw)

1/4 cup (64 g)

0.278 mg (23%)

wheat flour, white, bread, enriched

1/4 cup (34.25 g)

0.278 mg (23%)

kamut (uncooked)

1/4 cup (46.5 g)

0.275 mg (23%)

oat bran (raw)

1/4 cup (23.5 g)

0.275 mg (23%)

wheat germ, crude

2 tbsp (14.38 g)

0.271 mg (23%)

hyacinth beans

1/2 cup (97 g)

0.262 mg (22%)

winged beans

1/2 cup (86 g)

0.254 mg (21%)

wheat flour, white, all-purpose, bleached, enriched

1/4 cup (31.25 g)

0.245 mg (20%)

wheat flour, white, all-purpose, unbleached, enriched

1/4 cup (31.25 g)

0.245 mg (20%)

wheat, hard red spring

1/4 cup (48 g)

0.242 mg (20%)

soy flour, low-fat

1/4 cup (22 g)

0.239 mg (20%)

wheat germ, toasted

2 tbsp. (14.13 g)

0.236 mg (20%)

soybeans, green (cooked)

1/2 cup (90 g)

0.234 mg (20%)

teff (cooked)

1/2 cup (126 g)

0.231 mg (19%)

pineapple (canned)

1/2 cup (246 g)

0.229 mg (19%)

peas, green (frozen, cooked)

1/2 cup (80 g)

0.226 mg (19%)

orange juice (raw)

8 fl oz (248 g)

0.223 mg (19%)

lentils (sprouted, stir-fried)

100 g

0.220 mg (18%)

carrot juice (canned)

8 fl oz (236 g)

0.217 mg (18%)

pink beans

1/2 cup (84.5 g)

0.217 mg (18%)

cornmeal, degermed, enriched, white

1/4 cup (39.25 g)

0.216 mg (18%)

cornmeal, degermed, enriched, yellow

1/4 cup (39.25 g)

0.216 mg (18%)

navy beans

1/2 cup (91 g)

0.216 mg (18%)

peas (sprouted, cooked)

100 g

0.216 mg (18%)

millet (raw)

1/4 cup (50 g)

0.211 mg (18%)

soy meal, defatted, raw

1/4 cup (30.5 g)

0.211 mg (18%)

wheat flour, white, all-purpose, self-rising, enriched

1/4 cup (31.25 g)

0.211 mg (18%)

black beans

1/2 cup (86 g)

0.210 mg (18%)

peas, green (cooked)

1/2 cup (80 g)

0.207 mg (17%)

navy beans (sprouted, raw)

1/2 cup (52 g)

0.203 mg (17%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156 g)

0.201 mg (17%)

wheat, durum

1/4 cup (48 g)

0.201 mg (17%)

triticale

1/4 cup (48 g)

0.200 mg (17%)

peanut flour, defatted

1 oz (28.35 g)

0.198 mg (17%)

orange juice (frozen concentrate)

8 fl oz (248.8 g)

0.197 mg (16%)

oat flour, partially debranned

1 oz (28.35 g)

0.196 mg (16%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94 g)

0.193 mg (16%)

macaroni (enriched)

1/2 cup (70 g)

0.192 mg (16%)

spaghetti (enriched)

1/2 cup (70 g)

0.192 mg (16%)

teff (uncooked)

1/4 cup (48.25 g)

0.188 mg (16%)

great northern beans (canned)

1/2 cup (131 g)

0.187 mg (16%)

cranberry (roman) beans

1/2 cup (88.5 g)

0.186 mg (16%)

peas, split

1/2 cup (98 g)

0.186 mg (16%)

wheat, hard white

1/4 cup (48 g)

0.186 mg (16%)

navy beans (canned)

1/2 cup (131 g)

0.185 mg (15%)

wheat, hard red winter

1/4 cup (48 g)

0.184 mg (15%)

soy flour, defatted

1/4 cup (26.25 g)

0.183 mg (15%)

peanuts (raw)

1 oz (28.35 g)

0.181 mg (15%)

yardlong beans

1/2 cup (85.5 g)

0.181 mg (15%)

corn, sweet, white (raw)

1 ear (90 g)

0.180 mg (15%)

lentils (sprouted, raw)

1 cup (77 g)

0.176 mg (15%)

brazil nuts (dried)

1 oz (28.35 g)

0.175 mg (15%)

oat bran (cooked)

1/2 cup (109.5)

0.175 mg (15%)

pineapple juice (frozen concentrate)

8 fl oz (249.6 g)

0.175 mg (15%)

rice flour, brown

1/4 cup (39.5 g)

0.175 mg (15%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

0.174 mg (15%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

0.173 mg (14%)

wheat, soft white

1/4 cup (42 g)

0.172 mg (14%)

squash, winter, acorn (baked)

1/2 cup (102.5 g)

0.171 mg (14%)

sugar-apple

1 fruit (155 g)

0.171 mg (14%)

flaxseed

1 tbsp (10.3 g)

0.169 mg (14%)

lentils

1/2 cup (99 g)

0.167 mg (14%)

mung beans

1/2 cup (101 g)

0.166 mg (14%)

pinto beans

1/2 cup (85.5 g)

0.165 mg (14%)

wheat, soft red winter

1/4 cup (42 g)

0.165 mg (14%)

yellow bean

1/2 cup (88.5 g)

0.165 mg (14%)

potato (baked, no skin)

1 (156 g)

0.164 mg (14%)

potato (cooked, no skin)

1 medium (167 g)

0.164 mg (14%)

corn, white, whole kernels

1/4 cup (41.5 g)

0.160 mg (13%)

corn, yellow, whole kernels

1/4 cup (41.5 g)

0.160 mg (13%)

corn, sweet, yellow (raw)

1 ear (102 g)

0.158 mg (13%)

spelt (uncooked)

1/4 cup (43.5 g)

0.158 mg (13%)

pinto beans, immature seeds (cooked)

2 oz (56.8 g)

0.156 mg (13%)

quinoa (uncooked)

1/4 cup (42.5 g)

0.153 mg (13%)

lima beans, large

1/2 cup (94 g)

0.151 mg (13%)

soymilk (fortified)

8 fl oz (243 g)

0.151 mg (13%)

wheat flour, whole grain

1/4 cup (30 g)

0.151 mg (13%)

kidney beans (canned)

1/2 cup (128 g)

0.148 mg (12%)

tangerine juice (raw)

8 fl oz (247.2 g)

0.148 mg (12%)

lima beans, baby

1/2 cup (91 g)

0.147 mg (12%)

soymilk (unfortified)

8 fl oz (244.8 g)

0.147 mg (12%)

pineapple juice (canned)

8 fl oz (250.4 g)

0.145 mg (12%)

potato (cooked, in skin, skin removed)

1 (136 g)

0.144 mg (12%)

kidney beans

1/2 cup (88.5 g)

0.142 mg (12%)

great northern beans

1/2 cup (88.5 g)

0.140 mg (12%)

rye bread

1 slice (32 g)

0.139 mg (12%)

barley flour

1/4 cup (37 g)

0.137 mg (11%)

breadfruit seeds (raw)

1 oz (28.35 g)

0.137 mg (11%)

peas (sprouted, raw)

1/2 cup (60 g)

0.135 mg (11%)

rye

1/4 cup (42.25 g)

0.134 mg (11%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

0.133 mg (11%)

adzuki beans

1/2 cup (115 g)

0.132 mg (11%)

peanut flour, low fat

1 oz (28.35 g)

0.130 mg (11%)

chestnuts, Japanese (roasted)

1 oz (28.35 g)

0.128 mg (11%)

broccoli raab (cooked)

75 g

0.127 mg (11%)

clementines

2 fruit (148 g)

0.127 mg (11%)

barley malt flour

1/4 cup (40.5 g)

0.125 mg (10%)

buckwheat flour, whole-groat

1/4 cup (30 g)

0.125 mg (10%)

potato, red (baked, with skin)

1 medium (173 g)

0.125 mg (10%)

peanuts (dry roasted, no salt)

1 oz (28.35 g)

0.124 mg (10%)

millet flour

1/4 cup (29.75 g)

0.123 mg (10%)

pigeon peas

1/2 cup (84 g)

0.123 mg (10%)

triticale flour, whole grain

1/4 cup (32.5 g)

0.123 mg (10%)

Brussels sprouts (raw)

1 cup (88 g)

0.122 mg (10%)

baked beans (canned)

1/2 cup (127 g)

0.122 mg (10%)

soy flour, full-fat, raw

1/4 cup (21 g)

0.122 mg (10%)

sweet potato (baked, with skin)

1 medium (114 g)

0.122 mg (10%)

breadfruit

1/2 cup (110 g)

0.121 mg (10%)

pinto beans (canned)

1/2 cup (120 g)

0.121 mg (10%)

soy nuts (dry roasted)

1 oz (28.35 g)

0.121 mg (10%)

wheat, sprouted (raw)

1/2 cup (54 g)

0.121 mg (10%)

cashew nuts (raw)

1 oz (28.35 g)

0.120 mg (10%)

cherimoya

1/2 fruit (117.5 g)

0.119 mg (10%)

lima beans, immature seeds

1/2 cup (85 g)

0.119 mg (10%)

soybeans, mature seeds (sprouted, raw)

1/2 cup (35 g)

0.119 mg (10%)

cornmeal, whole-grain, white

1/4 cup (30.5 g)

0.117 mg (10%)

cornmeal, whole-grain, yellow

1/4 cup (30.5 g)

0.117 mg (10%)

semolina (unenriched)

1/4 cup (41.75 g)

0.117 mg (10%)

breadfruit seeds (roasted)

1 oz (28.35 g)

0.116 mg (10%)

potato, russet (baked, with skin)

1 medium (173 g)

0.116 mg (10%)

french beans

1/2 cup (88.5 g)

0.115 mg (10%)

pinto beans (sprouted, raw)

50 g

0.115 mg (10%)

bamboo shoots (raw)

1/2 cup (76 g)

0.114 mg (10%)

chestnuts, Japanese (dried)

1/2 oz (14.175 g)

0.114 mg (10%)

orange

1 fruit (131 g)

0.114 mg (10%)

orange juice (calcium fortified)

8 fl oz (248.8 g)

0.114 mg (10%)

sorghum

1/4 cup (48 g)

0.114 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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