Is banana rich in thiamine? Unpacking the Nutrition Facts

October 30, 2025 •

2 min read

A single medium-sized banana provides only about 3% of the daily recommended value for thiamine, making it a surprisingly modest source of this essential nutrient. This fact challenges the common perception that bananas are a nutritional powerhouse for all vitamins, and raises the question: Is banana rich in thiamine?

Quick Summary

Bananas offer a range of nutrients like potassium and vitamin B6 but are not a significant source of thiamine. For a robust intake of Vitamin B1, better options include pork, fortified grains, and legumes, which contain substantially higher amounts.

Key Points

Low Thiamine Content: A medium banana provides only about 3% of the daily value for thiamine, making it a poor source of this nutrient.
Rich in Other Nutrients: Bananas are excellent sources of potassium, vitamin B6, vitamin C, and fiber, contributing significantly to overall health.
Role of Thiamine: Vitamin B1 is crucial for energy metabolism, nervous system health, and heart function.
Superior Sources: Excellent sources of thiamine include pork, fortified cereals and bread, legumes, nuts, and fish.
Avoid Deficiency: Eating a varied diet that includes multiple thiamine-rich foods is the best strategy for preventing deficiency, which is rare in industrialized countries due to food fortification.
Deficiency Symptoms: In severe cases, thiamine deficiency can lead to conditions like beriberi and Wernicke-Korsakoff syndrome, with symptoms ranging from fatigue and irritability to nerve damage and memory loss.

The Truth About Bananas and Thiamine

While bananas are known for potassium and carbohydrates, they are not a significant source of thiamine (Vitamin B1). A medium banana contains about 0.04 mg of thiamine. The Recommended Dietary Allowance (RDA) for adult men is 1.2 mg per day, and 1.1 mg for women. You would need approximately 30 bananas to meet the daily thiamine requirement. Bananas are, however, rich in other nutrients like vitamin B6, vitamin C, potassium, and fiber.

The Role and Importance of Thiamine (Vitamin B1)

Thiamine is a crucial water-soluble vitamin essential for several metabolic processes. Since the body stores limited amounts, daily intake from food is necessary. Key functions include energy production from carbohydrates, maintaining nervous system health, supporting cardiac function, and aiding cognitive function. Deficiency can lead to conditions like beriberi and Wernicke-Korsakoff syndrome.

Where to Find True Thiamine Powerhouses

Excellent sources of thiamine are readily available. Fortified grain products are a significant source in many diets.

Pork and Fish: Pork is a top natural source. Fish like salmon and trout also provide thiamine.
Legumes: Beans, lentils, and soybeans are good plant-based options.
Whole Grains, Nuts, and Seeds: These contribute to thiamine intake.
Fortified Foods: Cereals, bread, and pasta are often fortified.

Banana vs. Thiamine-Rich Foods: A Comparison


Food (per 100g)	Thiamine Content (mg)	Daily Value (%)*	Comments
Medium Banana (~118g)	~0.04	~3%	Contains some thiamine but is not a significant source for meeting daily needs.
Pork Chops (lean)	~0.7	~56%	One of the highest natural sources of thiamine.
Lentils (cooked)	~0.17	~14%	A great plant-based source of thiamine and fiber.
Fortified Breakfast Cereal	>0.3-0.9	Varies	Often fortified to provide a significant portion of the DV.

*Daily Value percentages are approximate and can vary based on specific food product and portion size.

Building a Thiamine-Rich Diet

To ensure adequate thiamine intake, include a variety of nutrient-dense foods. A balanced diet with multiple sources is more effective than relying on a single food like bananas for thiamine. A daily meal plan could include fortified cereal with nuts for breakfast, a lentil salad for lunch, and pork with brown rice and peas for dinner. This approach easily meets daily requirements, allowing bananas to be enjoyed for their other health benefits.

Conclusion

In conclusion, is banana rich in thiamine? The answer is no. While nutritious in other ways, bananas offer very little thiamine. For sufficient intake of this vital B vitamin, focus on foods like lean pork, fortified grains, legumes, and nuts. A varied diet is the best way to ensure you meet your thiamine needs for energy and nervous system health.

For more detailed nutritional information and daily recommendations, consult authoritative sources like the National Institutes of Health. NIH Office of Dietary Supplements

Frequently Asked Questions

No, bananas are not a good source of Vitamin B1 (thiamine). A single medium banana provides only a very small percentage of the recommended daily intake.

Pork, fish, legumes like beans and lentils, whole grains, nuts, and fortified cereals are all excellent sources of thiamine.

A thiamine deficiency, also known as beriberi in its severe form, can cause symptoms like fatigue, loss of appetite, irritability, and nerve damage. In extreme cases, it can lead to confusion, memory loss, and heart problems.

Bananas are most notably known for being a very good source of potassium, which supports heart health and nerve function, as well as providing vitamin B6, vitamin C, and dietary fiber.

Yes, many fortified foods, including most breakfast cereals and breads in industrialized countries, have thiamine added to them to help prevent dietary deficiencies.

The Recommended Dietary Allowance (RDA) for adult men is 1.2 mg per day, while adult women require 1.1 mg per day. The amount increases slightly for pregnant and lactating women.

Thiamine is a water-soluble vitamin, and the body excretes excess amounts in the urine. Therefore, there is no established Tolerable Upper Intake Level (UL) for thiamine from food or supplements, and adverse effects from high intake are rare.