Adding Thiamin Riboflavin and Niacin to Your Diet

The following suggestions should help you increase your intake of thiamin, riboflavin, and niacin:

  • Choose whole-grain gluten-free products over refined gluten-free products whenever possible. Examples of gluten-free whole grains include amaranth, brown rice, buckwheat, millet, quinoa, sorghum, teff, wild rice, whole cornmeal, and whole corn flour. Appendix C lists gluten-free whole grains and their manufacturers.
  • Choose enriched gluten-free grain foods over refined, unenriched varieties whenever possible. While most manufacturers of specially formulated gluten-free flours, breads, pastas, and breakfast cereals do not enrich their products, an increasing number do. Appendix C lists enriched gluten-free foods and their manufacturers.
  • Consume nongrain sources of these nutrients. The following tables suggest sources of each nutrient.
Thiamin Content of Selected Foods

Food

Amount

Thiamin Content

Pork chop (broiled)

3 ounces

0.55 milligram

Trout (cooked)

3 ounces

0.36 milligram

Pistachios

1 ounce (49 nuts)

0.24 milligram

Salmon (cooked)

3 ounces

0.23 milligram

Orange juice

1 cup

0.22 milligram

Food

Amount

Thiamin Content

Black beans (cooked)

V2 cup

0.21 milligram

Green peas (cooked)

V2 cup

0.21 milligram

Split peas (cooked)

V2 cup

0.19 milligram

Brazil nuts

1 ounce (6 nuts)

0.18 milligram

Lentils (cooked)

V2 cup

0.17 milligram

Soy milk

1 cup

0.15 milligram

Riboflavin Content of Selected Foods

Food

Amount

Riboflavin Content

Cottage cheese, low-fat

2 cups

0.75 milligram

Yogurt, plain, low-fat

1 cup

0.52 milligram

Milk, low-fat

1 cup

0.45 milligram

Pork chop (broiled)

3 ounces

0.25 milligram

Soybeans (cooked)

V2 cup

0.25 milligram

Almonds

1 ounce (22 nuts)

0.24 milligram

Mushrooms (cooked)

V2 cup

0.23 milligram

Spinach (cooked)

V2 cup

0.21 milligram

Niacin Content of Selected Foods

Food

Amount

Niacin Content

Tuna (fresh, cooked)

3 ounces

10.1 milligrams

Swordfish (cooked)

3 ounces

10.0 milligrams

Salmon (cooked)

3 ounces

8.6 milligrams

Halibut (cooked)

3 ounces

6.1 milligrams

Turkey breast (cooked)

3 ounces

5.9 milligrams

Peanuts

1 ounce (28 nuts)

3.8 milligrams

Pork chop (broiled)

3 ounces

3.5 milligrams

Sunflower seeds

1 ounce (approximately

2.0 milligrams

% cup)

Lentils (cooked)

V2 cup

1.0 milligram

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