22 Fruits High In Potassium - A Ranking From Highest To Lowest

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Sign In Sign Up 22 Fruits High in Potassium - A Ranking from Highest to Lowest Written by Daisy Whitbread BSc (Hons) MSc DipION Medically Reviewed by Dr. Patricia Shelton Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data. Last Updated: November 10, 2024 Table of Contents

• Introduction
• High Potassium Fruits List
• Less Common Potassium Rich Fruits
• Dried Fruits High in Potassium
• Potassium Daily Targets
• Lists By Food Group
• References

High Potassium Fruits List

• 1. Avocados + Add

  Potassiumper Avocado	Potassiumper 100g	Potassiumper 200 Calories
  975mg(21% DV)	485mg(10% DV)	606mg(13% DV)

  Nutrition Facts for Avocados. (Source)
• 2. Guavas + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  688mg(15% DV)	417mg(9% DV)	1226mg(26% DV)

  Nutrition Facts for Guavas. (Source)
• 3. Kiwifruit + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  562mg(12% DV)	312mg(7% DV)	1023mg(22% DV)

  Nutrition Facts for Kiwifruit. (Source)
• 4. Bananas + Add

  Potassiumper Cup Sliced	Potassiumper 100g	Potassiumper 200 Calories
  537mg(11% DV)	358mg(8% DV)	804mg(17% DV)

  Nutrition Facts for Bananas. (Source)
• 5. Cantaloupe + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  473mg(10% DV)	267mg(6% DV)	1571mg(33% DV)

  Nutrition Facts for Cantaloupe Melons. (Source)
• 6. Pomegranate + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  411mg(9% DV)	236mg(5% DV)	569mg(12% DV)

  Nutrition Facts for Pomegranates. (Source)
• 7. Apricots + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  401mg(9% DV)	259mg(6% DV)	1079mg(23% DV)

  Nutrition Facts for Apricots. (Source)
• 8. Honeydew Melon + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  388mg(8% DV)	228mg(5% DV)	1267mg(27% DV)

  Nutrition Facts for Honeydew Melon. (Source)
• 9. Cherries + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  342mg(7% DV)	222mg(5% DV)	705mg(15% DV)

  Nutrition Facts for Sweet Cherries. (Source)
• 10. Dried Apricots + Add

  Potassiumper oz(Handful)	Potassiumper 100g	Potassiumper 200 Calories
  330mg(7% DV)	1162mg(25% DV)	964mg(21% DV)

  Nutrition Facts for Dried Apricots. (Source)

  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 + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  326mg(7% DV)	181mg(4% DV)	770mg(16% DV)

  Nutrition Facts for Oranges. (Source)
• 12. Litchis (Lychees) + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  325mg(7% DV)	171mg(4% DV)	518mg(11% DV)

  Nutrition Facts for Lychee (Litchi, Li Zhi). (Source)
• 13. Tangerines + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  324mg(7% DV)	166mg(4% DV)	626mg(13% DV)

  Nutrition Facts for Tangerines. (Source)
• 14. Grapefruit + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  320mg(7% DV)	139mg(3% DV)	869mg(18% DV)

  Nutrition Facts for Grapefruit. (Source)
• 15. Nectarines + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  287mg(6% DV)	201mg(4% DV)	914mg(19% DV)

  Nutrition Facts for Nectarines. (Source)
• 16. Mangos + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  277mg(6% DV)	168mg(4% DV)	560mg(12% DV)

  Nutrition Facts for Mangos. (Source)
• 17. Mulberries + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  272mg(6% DV)	194mg(4% DV)	902mg(19% DV)

  Nutrition Facts for Mulberries. (Source)
• 18. Persimmon + Add

  Potassiumper Fruit	Potassiumper 100g	Potassiumper 200 Calories
  270mg(6% DV)	161mg(3% DV)	460mg(10% DV)

  Nutrition Facts for Fuyu Persimmon. (Source)
• 19. Papaya + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  264mg(6% DV)	182mg(4% DV)	847mg(18% DV)

  Nutrition Facts for Papaya. (Source)
• 20. Plums + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  259mg(6% DV)	157mg(3% DV)	683mg(15% DV)

  Nutrition Facts for Plums. (Source)
• 21. Strawberries + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  254mg(5% DV)	153mg(3% DV)	956mg(20% DV)

  Nutrition Facts for Strawberries. (Source)
• 22. Blackberries + Add

  Potassiumper Cup	Potassiumper 100g	Potassiumper 200 Calories
  233mg(5% DV)	162mg(3% DV)	753mg(16% DV)

  Nutrition Facts for Blackberries. (Source)

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 which 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

Source: National Library of Medicine Dietary Reference Intakes for Potassium

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

• High Potassium Foods
• High Potassium Vegetables
• Nuts and Seeds High in Potassium
• High Sodium Foods
• High Magnesium Foods
• High Calcium Foods

Data Sources and References

1. 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
2. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels

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