B1, B2 and B3 Rich Vegetarian Foods in India: 28 Foods Ranked (IFCT 2017)
Dals, whole grains, nuts and seeds come up when vegetarians look for B vitamins. This guide ranks 28 foods by thiamine (B1), riboflavin (B2) and niacin (B3) per 100 g using Table 2 of the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), then shows what a serving we chose holds. It ranks the vitamins in the food, not how much the body absorbs, which IFCT does not report.
The short answer
By IFCT 2017, pistachio nuts have the most thiamine of the 28 foods here at 0.98 mg per 100 g, then whole toor at 0.74 mg and cashew nuts at 0.61 mg. Mustard seeds have the most riboflavin at 0.33 mg, then whole moong at 0.27 mg. Groundnut has the most niacin at 11.35 mg, then garden cress seeds at 5.67 mg. Wheat atta has 0.42 mg of thiamine, 0.15 mg of riboflavin and 2.37 mg of niacin, and raw milled rice 0.05, 0.05 and 1.69 mg. Our reading: the nuts and seeds are ahead per 100 g, but a handful is about 20 g, and dals and atta are eaten in larger amounts, so look at the serving table too.
28 foods ranked by thiamine per 100 g, with riboflavin and niacin
Each row is one IFCT 2017 Table 2 row (water soluble vitamins), the Thiamine (B1, THIA), Riboflavin (B2, RIBF) and Niacin (B3, NIA) columns, in mg per 100 g edible portion as listed in the book, mean values as printed. The table is sorted by thiamine; the other two columns follow the same rows. Nuts, seeds, grains and pulses are dry or raw; leaves are raw; milk is as sold. Where IFCT lists several varieties we use one row and name it.
| Food (IFCT 2017 Table 2 row) | Thiamine (B1) per 100 g | Riboflavin (B2) per 100 g | Niacin (B3) per 100 g |
|---|---|---|---|
| Pistachio nuts (H018) | 0.98 mg | 0.04 mg | 0.86 mg |
| Red gram, whole, dry (whole toor) (B022) | 0.74 mg | 0.15 mg | 2.42 mg |
| Cashew nut (H005) | 0.61 mg | 0.03 mg | 1.03 mg |
| Soybean, brown, dry (B024) | 0.59 mg | 0.24 mg | 2.12 mg |
| Sunflower seeds (H020) | 0.59 mg | 0.13 mg | 1.60 mg |
| Ground nut (peanut), raw (H012) | 0.57 mg | 0.12 mg | 11.35 mg |
| Peas, dry (B017) | 0.56 mg | 0.16 mg | 2.69 mg |
| Mustard seeds (H013) | 0.55 mg | 0.33 mg | 3.80 mg |
| Garden cress, seeds (halim) (H008) | 0.52 mg | 0.15 mg | 5.67 mg |
| Wheat, whole (A020) | 0.46 mg | 0.15 mg | 2.68 mg |
| Green gram, whole, dry (whole moong) (B011) | 0.45 mg | 0.27 mg | 2.16 mg |
| Red gram dal, dry (toor dal) (B021) | 0.45 mg | 0.11 mg | 2.09 mg |
| Wheat flour, atta (A019) | 0.42 mg | 0.15 mg | 2.37 mg |
| Ragi (the grain, raw) (A010) | 0.37 mg | 0.17 mg | 1.34 mg |
| Bengal gram, whole, dry (whole chana) (B002) | 0.37 mg | 0.24 mg | 2.10 mg |
| Barley (A004) | 0.36 mg | 0.18 mg | 2.84 mg |
| Gingelly seeds, white (white sesame, til) (H011) | 0.36 mg | 0.07 mg | 3.94 mg |
| Bengal gram dal, dry (chana dal) (B001) | 0.35 mg | 0.15 mg | 1.87 mg |
| Gingelly seeds, black (black sesame, til) (H009) | 0.34 mg | 0.10 mg | 3.12 mg |
| Rice, raw, brown (A013) | 0.27 mg | 0.06 mg | 3.40 mg |
| Rajmah, brown, dry (B019) | 0.26 mg | 0.21 mg | 2.37 mg |
| Black gram dal, dry (urad dal) (B003) | 0.21 mg | 0.09 mg | 1.76 mg |
| Spinach, raw (palak) (C033) | 0.16 mg | 0.10 mg | 0.33 mg |
| Almond (H001) | 0.15 mg | 0.26 mg | 3.71 mg |
| Fenugreek leaves, raw (methi) (C020) | 0.11 mg | 0.22 mg | 0.70 mg |
| Pumpkin leaves, tender, raw (C030) | 0.07 mg | 0.13 mg | 1.49 mg |
| Rice, raw, milled (A015) | 0.05 mg | 0.05 mg | 1.69 mg |
| Milk, whole, cow (L002) | 0.03 mg | 0.11 mg | 0.08 mg |
Several spices (for example red chillies, G022, with 0.83 mg of riboflavin and 6.94 mg of niacin) also have B vitamins per 100 g in IFCT 2017, but spices are eaten in grams, so they are left out of this ranking.
B vitamins in a serving, with weights we chose
IFCT lists food per 100 g, so a serving needs a weight, and these are ours. Each figure is the value per 100 g times the grams, divided by 100, to the nearest 0.01 mg.
| Serving (weights are ours) | Thiamine | Riboflavin | Niacin |
|---|---|---|---|
| 20 g pistachio nuts (H018) | 0.20 mg | 0.01 mg | 0.17 mg |
| 20 g peanuts (H012) | 0.11 mg | 0.02 mg | 2.27 mg |
| 20 g almonds (H001) | 0.03 mg | 0.05 mg | 0.74 mg |
| 20 g sunflower seeds (H020) | 0.12 mg | 0.03 mg | 0.32 mg |
| 30 g whole toor, dry (B022) | 0.22 mg | 0.05 mg | 0.73 mg |
| 30 g toor dal, dry (B021) | 0.14 mg | 0.03 mg | 0.63 mg |
| 30 g whole moong, dry (B011) | 0.14 mg | 0.08 mg | 0.65 mg |
| 30 g chana dal, dry (B001) | 0.11 mg | 0.05 mg | 0.56 mg |
| 30 g rajmah, dry (B019) | 0.08 mg | 0.06 mg | 0.71 mg |
| 40 g whole wheat flour (atta) (A019) | 0.17 mg | 0.06 mg | 0.95 mg |
| 30 g ragi grain, raw (A010) | 0.11 mg | 0.05 mg | 0.40 mg |
| 30 g raw brown rice (A013) | 0.08 mg | 0.02 mg | 1.02 mg |
| 30 g raw milled rice (A015) | 0.02 mg | 0.02 mg | 0.51 mg |
| 100 g raw spinach (C033) | 0.16 mg | 0.10 mg | 0.33 mg |
| 200 g whole cow milk (L002) | 0.06 mg | 0.22 mg | 0.16 mg |
What the numbers say
- Nuts and seeds lead per 100 g, in small servings. Pistachio nuts have 0.98 mg of thiamine and groundnut 11.35 mg of niacin per 100 g, so 20 g of pistachio nuts holds about 0.20 mg of thiamine and 20 g of peanuts about 2.27 mg of niacin.
- Whole pulses are ahead of refined grains. Whole toor has 0.74 mg of thiamine against 0.05 mg for raw milled rice. For protein in the same dals, see which dal has the most protein.
- Whole grains are ahead of refined ones. Whole wheat has 2.68 mg of niacin and brown rice 3.40 mg, against 1.69 mg for raw milled rice. See millets vs rice and wheat.
- Milk and leaves are low per 100 g. Whole cow milk has 0.03 mg of thiamine and raw spinach 0.16 mg.
The same Table 2 also gives folate and vitamin C: see folate-rich vegetarian foods and vitamin C-rich foods.
What the requirement tables say
The ICMR-NIN 2020 brief note on nutrient requirements for Indians (PDF page 6) lists, in its Table 3 (males) and Table 4 (females), a thiamine RDA of 1.8 and 1.7 mg, a riboflavin RDA of 2.5 and 2.4 mg and a niacin RDA of 18 and 14 mg, with EARs of 1.5 and 1.4 mg, 2.1 and 2.0 mg and 15 and 12 mg. The tables list all three in mg, as IFCT 2017 does, and do not say here what diet the figures assume. This page does not turn the serving figures into a share of those numbers: they are targets for a day, and a table of foods does not tell you what you eat or absorb.
What this page leaves out
- Absorption and cooking: IFCT 2017 reports the vitamins in the raw or dry food, not how much the body takes up or what is left after cooking, and we did not read a source that gives this for Indian foods.
- Cooked values and foods with no IFCT row (roti, cooked dal, curd, tofu), fortified foods and supplements.
- Other B vitamins: pantothenic acid, B6, biotin and folate are in the same table; folate has its own post, and B12 is not in IFCT 2017.
- Whether you have enough of any B vitamin: only a doctor can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any food prevents or treats any condition or low B vitamins. If you are pregnant or breastfeeding, follow a restricted diet, have a medical condition, take medicines or have been told a B vitamin is low, talk to a doctor or registered dietitian about your own situation before changing your diet or taking any supplement.
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Join the NYUS waitlistFrequently asked questions
Which vegetarian foods have the most thiamine (B1)?
In IFCT 2017 Table 2, per 100 g, the highest thiamine values among the foods here are pistachio nuts (H018) 0.98 mg, whole toor (B022) 0.74 mg, cashew nuts (H005) 0.61 mg, brown soybean (B024) and sunflower seeds (H020), both 0.59 mg, and groundnut (H012) 0.57 mg. A 20 g serving of pistachio nuts holds about 0.20 mg by our arithmetic.
Which vegetarian foods have the most riboflavin (B2)?
Per 100 g, the highest riboflavin values among the foods here are mustard seeds (H013) 0.33 mg, whole moong (B011) 0.27 mg, almonds (H001) 0.26 mg, whole chana (B002) and brown soybean (B024), both 0.24 mg, and fenugreek leaves (C020) 0.22 mg. A 30 g serving of dry whole moong holds about 0.08 mg by our arithmetic. IFCT 2017 has no rows for cooked foods.
Which vegetarian foods have the most niacin (B3)?
Per 100 g, the highest niacin values among the foods here are groundnut (H012) 11.35 mg, garden cress seeds (H008) 5.67 mg, white sesame (H011) 3.94 mg, mustard seeds (H013) 3.80 mg, almonds (H001) 3.71 mg, and brown rice (A013) 3.40 mg. A 20 g serving of peanuts holds about 2.27 mg by our arithmetic. IFCT 2017 lists niacin in mg and has no rows for cooked foods.
How much B1, B2 and B3 do I need, and should I take a supplement?
The ICMR-NIN 2020 brief note (PDF page 6) lists, for males and females, a thiamine RDA of 1.8 and 1.7 mg, a riboflavin RDA of 2.5 and 2.4 mg and a niacin RDA of 18 and 14 mg, with EARs of 1.5 and 1.4 mg, 2.1 and 2.0 mg and 15 and 12 mg. This page does not say whether you are getting enough, and it does not recommend supplements. If you think a B vitamin may be low, or you take medicines, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 2 (Water Soluble Vitamins), Thiamine (B1, THIA), Riboflavin (B2, RIBF) and Niacin (B3, NIA) columns (mg), per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026: A004, A010, A013, A015 (PDF page 71); A019, A020, B001, B002, B003, B011 (PDF page 72); B017, B019, B021, B022, B024 (PDF page 73); C020 (PDF page 74); C030, C033 (PDF page 75); H001, H005, H008, H009 (PDF page 85); H011, H012, H013, H018, H020 (PDF page 86); L002 (PDF page 87).
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, Tables 3 and 4, PDF page 6.
The serving weights and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.