22 Fruits High in Potassium - A Ranking from Highest to Lowest
Evidence Based.
References sourced from PubMed.
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Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. (1)
A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). (1)
Fruits high in potassium include avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. The current daily value (DV) for potassium is 4700mg. (2)
Below is a list of fruits high in potassium, for more, see the extended lists of potassium rich fruits, dried fruits high in potassium, and articles on high potassium foods and high potassium vegetables.
You can also use the nutrient ranking tool to sort over 100 high potassium fruits.
Table of Contents
-
1. Avocados
Potassium
per AvocadoPotassium
per 100gPotassium
per 200 Calories975mg
(21% DV)485mg
(10% DV)606mg
(13% DV) -
2. Guavas
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories688mg
(15% DV)417mg
(9% DV)1226mg
(26% DV) -
3. Kiwifruit
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories562mg
(12% DV)312mg
(7% DV)1023mg
(22% DV) -
4. Bananas
Potassium
per Cup SlicedPotassium
per 100gPotassium
per 200 Calories537mg
(11% DV)358mg
(8% DV)804mg
(17% DV) -
5. Cantaloupe
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories473mg
(10% DV)267mg
(6% DV)1571mg
(33% DV) -
6. Pomegranate
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories411mg
(9% DV)236mg
(5% DV)569mg
(12% DV) -
7. Apricots
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories401mg
(9% DV)259mg
(6% DV)1079mg
(23% DV) -
8. Honeydew Melon
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories388mg
(8% DV)228mg
(5% DV)1267mg
(27% DV) -
9. Cherries
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories342mg
(7% DV)222mg
(5% DV)705mg
(15% DV) -
10. Dried Apricots
Potassium
per oz(Handful)Potassium
per 100gPotassium
per 200 Calories330mg
(7% DV)1162mg
(25% DV)964mg
(21% DV)More Dried Fruit High in Potassium
- 6% DV per oz of prunes
- 5% DV per oz of raisins
- 4% DV in 1 medjool date
See the section of dried fruits high in potassium by a 1 cup serving size.
-
11. Oranges
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories326mg
(7% DV)181mg
(4% DV)770mg
(16% DV) -
12. Litchis (Lychees)
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories325mg
(7% DV)171mg
(4% DV)518mg
(11% DV) -
13. Tangerines
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories324mg
(7% DV)166mg
(4% DV)626mg
(13% DV) -
14. Grapefruit
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories320mg
(7% DV)139mg
(3% DV)869mg
(18% DV) -
15. Nectarines
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories287mg
(6% DV)201mg
(4% DV)914mg
(19% DV) -
16. Mangos
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories277mg
(6% DV)168mg
(4% DV)560mg
(12% DV) -
17. Mulberries
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories272mg
(6% DV)194mg
(4% DV)902mg
(19% DV) -
18. Persimmon
Potassium
per FruitPotassium
per 100gPotassium
per 200 Calories270mg
(6% DV)161mg
(3% DV)460mg
(10% DV) -
19. Papaya
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories264mg
(6% DV)182mg
(4% DV)847mg
(18% DV) -
20. Plums
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories259mg
(6% DV)157mg
(3% DV)683mg
(15% DV) -
21. Strawberries
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories254mg
(5% DV)153mg
(3% DV)956mg
(20% DV) -
22. Blackberries
Potassium
per CupPotassium
per 100gPotassium
per 200 Calories233mg
(5% DV)162mg
(3% DV)753mg
(16% DV)
Next ➞
Less Common Potassium Rich Fruits
| Food | Serving | Potassium |
|---|---|---|
| 1. Passion Fruit (Granadilla) | per cup | 17% DV (821mg) |
| 2. Mamey Sapote | per cup | 17% DV (795mg) |
| 3. Jackfruit | per cup | 16% DV (739mg) |
| 4. Soursop | per cup pulp | 13% DV (626mg) |
| 5. Sapodilla (Chiku) | per cup pulp | 10% DV (465mg) |
| 6. Cherimoya | per cup (pieces) | 10% DV (459mg) |
| 7. Elderberries | per cup | 9% DV (406mg) |
| 8. Loquats | per cup | 8% DV (396mg) |
| 9. Black Currants | per cup | 8% DV (361mg) |
| 10. Kiwano (Horned Melon) | per cup | 6% DV (287mg) |
Dried Fruits High in Potassium
| Food | Serving | Potassium |
|---|---|---|
| 1. Dried Apricots | per cup | 32% DV (1511mg) |
| 2. Dried Bananas | per cup | 32% DV (1491mg) |
| 3. Prunes (Dried Plums) | per cup | 30% DV (1397mg) |
| 4. Golden Raisins | per cup | 26% DV (1231mg) |
| 5. Zante Currants | per cup | 24% DV (1119mg) |
| 6. Dried Apples | per cup | 8% DV (387mg) |
| 7. Medjool Dates | per date | 4% DV (167mg) |
| 8. Deglet Noor Dates | in 3 dates | 3% DV (138mg) |
How much potassium do you need each day?
The daily value (%DV) for Potassium is 4700mg and is a general target intended for most people. Adequate intakes (%AI) take age and gender into account and range from 2000mg - 3400mg for most people.
| Life Stage | AI | Infants |
|---|---|
| 0-6 months old | 400mg |
| 7-12 months old | 860mg |
| Children | |
| 1-3 years old | 2000mg |
| 4-8 years old | 2300mg |
| Males | |
| 9-13 years old | 2500mg |
| 14-18 years old | 3000mg |
| 19+ years old | 3400mg |
| Females | |
| 9-13 years old | 2300mg |
| 14-18 years old | 2300mg |
| 19+ years old | 2600mg |
| Pregnancy | |
| 14-18 years old | 2600mg |
| 19+ years old | 2900mg |
| Lactation | |
| 14-18 years old | 2500mg |
| 19-30 years old | 2800mg |
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Potassium
- Foods Low in Potassium
- Vegetables High in Potassium
- Fruits High in Potassium
- Vegetarian Foods High in Potassium
- Nuts High in Potassium
- Grains High in Potassium
- Beans High in Potassium
- Dairy High in Potassium
- Breakfast Cereals High in Potassium
- Fast Foods High in Potassium
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Grimm PR, Coleman R, Delpire E, Welling PA. Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride J Am Soc Nephrol. 2017 Sep;28(9):2597-2606. doi: 10.1681/ASN.2016090948. Epub 2017 Apr 25. 28442491
- U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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