What Fruit Is High in Vitamin B1?

December 29, 2025 •

3 min read

While fruits are not the primary dietary source of vitamin B1, also known as thiamine, certain varieties stand out for their notable contributions. Tamarinds, for instance, offer a significant amount, providing over a third of the daily recommended value per 100 grams.

Quick Summary

Tamarind and durian are among the fruits offering the highest levels of vitamin B1 (thiamine), with dried bananas, breadfruit, and citrus fruits like oranges also being good sources. A balanced diet incorporating these options can help support the body's thiamine needs.

Key Points

Tamarind is a leader: Tamarind contains one of the highest concentrations of vitamin B1 among all fruits, providing over a third of the Daily Value per 100g.
Durian is also a top fruit source: This exotic fruit is a powerful source of thiamine, contributing significantly to your daily intake.
Dried fruit offers concentration: Drying certain fruits, like bananas, can concentrate their thiamine content, making them a more potent source.
Citrus fruits are reliable sources: Commonly available citrus fruits such as oranges and grapefruits provide a decent amount of vitamin B1.
Whole grains and protein are key: For the highest thiamine intake, fruits should be supplemented with other rich sources like whole grains, legumes, pork, and fortified cereals.
Cooking affects thiamine levels: Because vitamin B1 is water-soluble, cooking methods like boiling can reduce the amount of thiamine in foods.

Top Fruits Rich in Vitamin B1

While grains, legumes, and certain meats are traditionally recognized as the main sources of vitamin B1 (thiamine), several fruits can provide a valuable boost to your daily intake. These options are not only nutritious but also delicious and versatile, making them easy to incorporate into your diet. Some lesser-known, but exceptionally rich fruits, stand out in particular for their high thiamine content.

Exotic Powerhouses: Tamarind and Durian

Among all fruits, tamarind reigns as a top contender for vitamin B1 content, with a 100-gram serving offering a substantial percentage of the daily value. This sweet-and-sour fruit is commonly used in cuisines around the world, from sauces to candies. Another tropical standout is durian, a unique fruit known for its pungent aroma, which also offers an impressive amount of thiamine.

Other Notable Fruit Contributors

While not as concentrated as tamarind or durian, a variety of other fruits can also contribute to your vitamin B1 intake. Citrus fruits are a good example, with oranges and grapefruits being commonly cited sources. Bananas, both fresh and dried, also contain a respectable amount of thiamine and are widely available. Other options include breadfruit, jackfruit, and some types of custard apples.

The Role of Vitamin B1 in the Body

Vitamin B1 is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for energy metabolism, helping the body convert the food you eat into usable energy. Thiamine is also vital for the proper functioning of the nervous system and muscles. A deficiency can lead to a condition called beriberi, which affects the nerves and heart, although this is rare in developed countries. Including a variety of thiamine-rich foods in your diet is the best way to ensure you meet your nutritional needs.

List of Thiamine-Rich Fruits

To help you diversify your diet, here is a list of fruits and their approximate thiamine content per 100g:

Tamarinds: 0.43mg
Durian: 0.37mg
Dried Bananas: 0.18mg
Breadfruit: 0.11mg
Jackfruit: 0.11mg
Cherimoya: 0.1mg
Oranges: 0.09mg
Pineapple: 0.08mg
Avocado: 0.07mg
Pomegranate: 0.07mg
Guava: 0.07mg
Watermelon: 0.03mg

Comparison of Fruit vs. Non-Fruit Sources of Vitamin B1

While fruits offer a healthy and convenient way to get some vitamin B1, they are generally not the most concentrated source compared to other food groups. This table illustrates how a few common fruits stack up against some of the richest non-fruit sources.


Food Source	Serving Size	Thiamine (mg)	Notes
Pork (lean chop)	3 oz	~0.8mg	One of the best non-fortified sources.
Fortified Breakfast Cereal	1 cup	Varies (often 1.5mg+)	Cereals are frequently fortified with thiamine.
Black Beans (cooked)	½ cup	0.2mg	A great plant-based source.
Tamarind	100g	0.43mg	The highest fruit source per gram.
Orange	1 medium	~0.1mg	Good source of thiamine and Vitamin C.
Brown Rice (cooked)	½ cup	0.2mg	Offers more thiamine than white rice.

How to Increase Your Thiamine Intake

To effectively increase your thiamine intake, consider a holistic approach that doesn't rely on just one food group. Combine a serving of one of the top fruit sources, like tamarind, with a protein source and a whole grain. For example, a morning smoothie with dried bananas, a handful of almonds, and yogurt provides a well-rounded mix of nutrients. Cooking methods also matter; since vitamin B1 is water-soluble, boiling can lead to significant nutrient loss. Opt for steaming or consuming fresh to preserve the vitamin content.

Conclusion

While fruits are not the definitive answer for those seeking to maximize their vitamin B1 intake, certain varieties, most notably the tropical fruits tamarind and durian, offer a significant contribution. For a well-balanced diet, it's wise to incorporate these fruits alongside other potent sources like whole grains, legumes, and lean meats. By understanding which fruits are the most thiamine-rich, you can make more informed dietary choices that support your overall health and energy levels.

For more information on the daily recommended intake and health benefits, you can visit the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

Tamarind is widely recognized as the fruit with the highest concentration of vitamin B1, also known as thiamine, containing about 0.43mg per 100g serving.

Yes, bananas contain a good amount of vitamin B1, especially dried bananas, which offer a higher concentration of the nutrient per gram.

Citrus fruits like oranges and grapefruits are considered good sources of thiamine and can contribute to your daily intake, though they are not the most concentrated source.

Yes, since vitamin B1 is water-soluble, cooking methods that involve water, like boiling, can significantly reduce the thiamine content in fruits.

Excellent non-fruit sources of vitamin B1 include pork, fish, whole grains, legumes like beans and lentils, and fortified cereals.

While some fruits are high in vitamin B1, it is difficult to meet the recommended daily allowance from fruit alone. A varied diet including whole grains, legumes, and lean protein is recommended for optimal intake.

Thiamine deficiency can lead to a condition called beriberi, which can cause symptoms like weakness, nerve problems, and cardiovascular issues.