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

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. It plays a critical role in the transmission of electrical impulses in the heart, muscles, and nervous system. (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.

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

Nutrition Facts for Avocados. (Source)
2. Guavas + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
688mg
(15% DV) 417mg
(9% DV) 1226mg
(26% DV)

Nutrition Facts for Guavas. (Source)
3. Kiwifruit + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
562mg
(12% DV) 312mg
(7% DV) 1023mg
(22% DV)

Nutrition Facts for Kiwifruit. (Source)
4. Bananas + Add
Potassium
per Cup Sliced Potassium
per 100g Potassium
per 200 Calories
537mg
(11% DV) 358mg
(8% DV) 804mg
(17% DV)

Nutrition Facts for Bananas. (Source)
5. Cantaloupe + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
473mg
(10% DV) 267mg
(6% DV) 1571mg
(33% DV)

Nutrition Facts for Cantaloupe Melons. (Source)
6. Pomegranate + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
411mg
(9% DV) 236mg
(5% DV) 569mg
(12% DV)

Nutrition Facts for Pomegranates. (Source)
7. Apricots + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
401mg
(9% DV) 259mg
(6% DV) 1079mg
(23% DV)

Nutrition Facts for Apricots. (Source)
8. Honeydew Melon + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
388mg
(8% DV) 228mg
(5% DV) 1267mg
(27% DV)

Nutrition Facts for Honeydew Melon. (Source)
9. Cherries + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
342mg
(7% DV) 222mg
(5% DV) 705mg
(15% DV)

Nutrition Facts for Sweet Cherries. (Source)
10. Dried Apricots + Add
Potassium
per oz(Handful) Potassium
per 100g Potassium
per 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
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
326mg
(7% DV) 181mg
(4% DV) 770mg
(16% DV)

Nutrition Facts for Oranges. (Source)
12. Litchis (Lychees) + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
325mg
(7% DV) 171mg
(4% DV) 518mg
(11% DV)

Nutrition Facts for Lychee (Litchi, Li Zhi). (Source)
13. Tangerines + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
324mg
(7% DV) 166mg
(4% DV) 626mg
(13% DV)

Nutrition Facts for Tangerines. (Source)
14. Grapefruit + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
320mg
(7% DV) 139mg
(3% DV) 869mg
(18% DV)

Nutrition Facts for Grapefruit. (Source)
15. Nectarines + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
287mg
(6% DV) 201mg
(4% DV) 914mg
(19% DV)

Nutrition Facts for Nectarines. (Source)
16. Mangos + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
277mg
(6% DV) 168mg
(4% DV) 560mg
(12% DV)

Nutrition Facts for Mangos. (Source)
17. Mulberries + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
272mg
(6% DV) 194mg
(4% DV) 902mg
(19% DV)

Nutrition Facts for Mulberries. (Source)
18. Persimmon + Add
Potassium
per Fruit Potassium
per 100g Potassium
per 200 Calories
270mg
(6% DV) 161mg
(3% DV) 460mg
(10% DV)

Nutrition Facts for Fuyu Persimmon. (Source)
19. Papaya + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
264mg
(6% DV) 182mg
(4% DV) 847mg
(18% DV)

Nutrition Facts for Papaya. (Source)
20. Plums + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
259mg
(6% DV) 157mg
(3% DV) 683mg
(15% DV)

Nutrition Facts for Plums. (Source)
21. Strawberries + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
254mg
(5% DV) 153mg
(3% DV) 956mg
(20% DV)

Nutrition Facts for Strawberries. (Source)
22. Blackberries + Add
Potassium
per Cup Potassium
per 100g Potassium
per 200 Calories
233mg
(5% DV) 162mg
(3% DV) 753mg
(16% DV)

Nutrition Facts for Blackberries. (Source)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
233mg (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 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

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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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