Last updated: October 12, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Seeds, flaxseed (linseed), whole and ground”, at 1.64 mg per 100 g. The Daily Value used on Canadian labels is 1.2 mg. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | % DV per serving | Per 100 g |
|---|---|---|---|---|---|
| 1 | Seeds, flaxseed (linseed), whole and ground | 60 ml whole | 0.70 mg | 58% | 1.64 mg |
| 2 | Pork, loin, tenderloin, lean, roasted | 75 g | 1.05 mg | 88% | 1.40 mg |
| 3 | Seeds, hemp seeds, hulled | 60 ml | 0.52 mg | 43% | 1.27 mg |
| 4 | Seeds, sesame butter, tahini, roasted and toasted kernels | 30 ml | 0.37 mg | 31% | 1.22 mg |
| 5 | Nuts, macadamia (bushnuts, queensland), raw | 60 ml whole or halves | 0.41 mg | 34% | 1.20 mg |
| 6 | Pork, ground, lean, pan-fried | 75 g | 0.75 mg | 62% | 1.00 mg |
| 7 | Seeds, sesame seeds, whole, roasted and toasted | 60 ml | 0.30 mg | 25% | 0.80 mg |
| 8 | Nuts, pistachio nuts, dry roasted | 60 ml | 0.22 mg | 18% | 0.69 mg |
| 9 | Nuts, pecans, dried | 60 ml halves | 0.17 mg | 14% | 0.66 mg |
| 10 | Nuts, filberts or hazelnuts, dried | 60 ml whole | 0.22 mg | 18% | 0.64 mg |
| 11 | Seeds, chia seeds, dried | 60 ml | 0.27 mg | 22% | 0.62 mg |
| 12 | Nuts, brazilnuts, dried, unblanched | 60 ml | 0.22 mg | 18% | 0.62 mg |
| 13 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | 75 g | 0.42 mg | 35% | 0.56 mg |
| 14 | Game meat, deer (venison), ground, cooked, pan-broiled | 75 g | 0.38 mg | 31% | 0.50 mg |
| 15 | Pork, kidney, braised | 75 g | 0.30 mg | 25% | 0.40 mg |
| 16 | Nuts, pine nuts, pignolia, dried | 60 ml | 0.12 mg | 10% | 0.36 mg |
| 17 | Lamb, kidney, braised | 75 g | 0.26 mg | 22% | 0.35 mg |
| 18 | Lamb, liver, pan-fried | 75 g | 0.26 mg | 22% | 0.35 mg |
| 19 | Nuts, walnuts, English or Persian | 60 ml chopped | 0.10 mg | 8% | 0.34 mg |
| 20 | Fish, salmon, atlantic, farmed, baked or broiled | 75 g | 0.26 mg | 21% | 0.34 mg |
| 21 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | 75 g | 0.23 mg | 20% | 0.31 mg |
| 22 | Mollusks, mussel, blue, boiled or steamed | 75 g | 0.23 mg | 19% | 0.30 mg |
| 23 | Chicken, liver, all classes, cooked, pan-fried | 75 g | 0.22 mg | 18% | 0.29 mg |
| 24 | Fish, tuna, bluefin, fresh, baked or broiled | 75 g | 0.21 mg | 17% | 0.28 mg |
| 25 | Fish, salmon, atlantic, wild, baked or broiled | 75 g | 0.21 mg | 17% | 0.28 mg |
| 26 | Duck, domesticated, meat only, roasted | 75 g | 0.20 mg | 16% | 0.26 mg |
| 27 | Soybeans, green (edamame), boiled, drained | 125 ml | 0.25 mg | 21% | 0.26 mg |
| 28 | Peas, green, boiled, drained | 125 ml | 0.22 mg | 18% | 0.26 mg |
| 29 | Pork, liver, braised | 75 g | 0.19 mg | 16% | 0.26 mg |
| 30 | Beans, black, mature seeds, boiled | 175 ml | 0.31 mg | 26% | 0.24 mg |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- Pork is the standout animal source: 75 g of lean pork tenderloin gives about 88% of the Daily Value.
- Seeds and nuts lead per 100 g but are eaten in smaller portions.
- Pork and lamb kidney and liver also make the list.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most thiamine?
Flaxseed, then lean pork tenderloin and hemp seeds, in the Canadian Nutrient File 2026.
How much thiamine do I need a day?
The Daily Value on Canadian labels is 1.2 mg.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
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