22 Fruits High in Potassium - A Ranking from Highest to Lowest

22 Fruits High in Potassium - A Ranking from Highest to Lowest

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.

A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure).

Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from fruits, like the ones listed below, are considered safe and healthy.

For those with chronic kidney disease (CKD) who need to lower their potassium, this list can serve as a guide on what fruits to eat or avoid depending on your own restrictions. Most people with CKD should not consume more than 200mg of potassium per serving, or 2000mg per day. This article can only be used as a guide, but the amount of potassium you eat each day should be set by your care provider. See also our list of low potassium foods for more ideas.

Fruits high in potassium include dried fruits, avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. The current daily value (%DV) for potassium is 3500mg.

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 ranked by per 200 calorie serving or 100grams.


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High Potassium Fruits List

Dried Apricots 1 Dried Apricots
  • 43% DV (1511mg) potassium per cup
  • Calories: 313 | Weight: 130g (4.6oz)

More Dried Fruits High in Potassium (%DV per cup)

Dried Peaches (46% DV), Dried Bananas (43%), Prunes (40%), Zante Currants (37%), Raisins (35%), Dried Persimmons (34%), Dried Figs (29%), Dates (28%), Dried Pears (27%), Dried Apples (11%).
Note: Dried fruit is high in sugar and calories.
For a list of fresh fruit high in potassium see the article on high potassium fruits.

Nutrition Facts for Dried Apricots.
Half an avocado 2 Avocados
  • 28% DV (975mg) potassium per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
Half a guava 3 Guavas
  • 20% DV (688mg) potassium per cup
  • Calories: 112 | Weight: 165g (5.8oz)
Slices of kiwifruit 4 Kiwifruit
  • 16% DV (562mg) potassium per cup
  • Calories: 110 | Weight: 180g (6.3oz)
A cantaloupe with a cantaloupe wedge 5 Cantaloupe
  • 14% DV (473mg) potassium per cup
  • Calories: 60 | Weight: 177g (6.2oz)
Bananas 6 Bananas
  • 12% DV (422mg) potassium per cup sliced
  • Calories: 105 | Weight: 118g (4.2oz)
Pomegranate 7 Pomegranate
  • 12% DV (411mg) potassium per cup
  • Calories: 144 | Weight: 174g (6.1oz)
Half an apricot 8 Apricots
  • 11% DV (401mg) potassium per cup
  • Calories: 74 | Weight: 155g (5.5oz)
Honeydew Melon 9 Honeydew Melon
  • 11% DV (388mg) potassium per cup
  • Calories: 61 | Weight: 170g (6oz)
Cherries 10 Cherries
  • 10% DV (342mg) potassium per cup
  • Calories: 97 | Weight: 154g (5.4oz)
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Slices of orange 11 Oranges
  • 9% DV (326mg) potassium per cup
  • Calories: 85 | Weight: 180g (6.3oz)
Litchis 12 Litchis (Lychees)
  • 9% DV (325mg) potassium per cup
  • Calories: 125 | Weight: 190g (6.7oz)
Tangerines 13 Tangerines
  • 9% DV (324mg) potassium per cup
  • Calories: 103 | Weight: 195g (6.9oz)
Sliced Grapefruit 14 Grapefruit
  • 9% DV (320mg) potassium per cup
  • Calories: 74 | Weight: 230g (8.1oz)
Nectarines 15 Nectarines
  • 8% DV (287mg) potassium per cup
  • Calories: 63 | Weight: 143g (5oz)
Mangoes 16 Mangos
  • 8% DV (277mg) potassium per cup
  • Calories: 99 | Weight: 165g (5.8oz)
Mullberries 17 Mulberries
  • 8% DV (272mg) potassium per cup
  • Calories: 60 | Weight: 140g (4.9oz)
Persimmons 18 Persimmon
  • 8% DV (270mg) potassium per fruit
  • Calories: 118 | Weight: 168g (5.9oz)
Papayas 19 Papaya
  • 8% DV (264mg) potassium per cup
  • Calories: 62 | Weight: 145g (5.1oz)
Plums 20 Plums
  • 7% DV (259mg) potassium per cup
  • Calories: 76 | Weight: 165g (5.8oz)
Strawberries 21 Strawberries
  • 7% DV (254mg) potassium per cup
  • Calories: 53 | Weight: 166g (5.9oz)
Blackberries on the stem 22 Blackberries
  • 7% DV (233mg) potassium per cup
  • Calories: 62 | Weight: 144g (5.1oz)

See All 145 Fruits High in Potassium

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Less Common Potassium Rich Fruits

#1 Passion Fruit (Granadilla) 23% DV (821mg) in per cup
#2 Mamey Sapote 23% DV (795mg) in per cup
#3 Jackfruit 21% DV (739mg) in per cup
#4 Soursop 18% DV (626mg) in per cup pulp
#5 Sapodilla (Chiku) 13% DV (465mg) in per cup pulp
#6 Cherimoya 13% DV (459mg) in per cup (pieces)
#7 Elderberries 12% DV (406mg) in per cup
#8 Loquats 11% DV (396mg) in per cup
#9 Black Currants 10% DV (361mg) in per cup
#10 Kiwano (Horned Melon) 8% DV (287mg) in per cup

Dried Fruits High in Potassium

#1 Dried Apricots 43% DV (1511mg) in per cup
#2 Dried Bananas 43% DV (1491mg) in per cup
#3 Prunes (Dried Plums) 40% DV (1397mg) in per cup
#4 Zante Currants 37% DV (1284mg) in per cup
#5 Golden Raisins 35% DV (1231mg) in per cup
#6 Deglet Noor Dates 4% DV (138mg) in in 3 dates
#7 Dried Apples 11% DV (387mg) in per cup
#8 Medjool Dates 5% DV (167mg) in per date

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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