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 avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. The current daily value (DV) for potassium is 4700mg, recently increased from 3500mg by the FDA.

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.

High Potassium Fruits List

Half an avocado1 Avocados
Potassium
per Avocado
Potassium
per 100g
Potassium
per 200 Calories
975mg
(21% DV)
485mg
(10% DV)
606mg
(13% DV)
Half a guava2 Guavas
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
688mg
(15% DV)
417mg
(9% DV)
1226mg
(26% DV)
Slices of kiwifruit3 Kiwifruit
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
562mg
(12% DV)
312mg
(7% DV)
1023mg
(22% DV)
Bananas4 Bananas
Potassium
per Cup Sliced
Potassium
per 100g
Potassium
per 200 Calories
537mg
(11% DV)
358mg
(8% DV)
804mg
(17% DV)
A cantaloupe with a cantaloupe wedge5 Cantaloupe
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
473mg
(10% DV)
267mg
(6% DV)
1571mg
(33% DV)
Pomegranate6 Pomegranate
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
411mg
(9% DV)
236mg
(5% DV)
569mg
(12% DV)
Half an apricot7 Apricots
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
401mg
(9% DV)
259mg
(6% DV)
1079mg
(23% DV)
Honeydew Melon8 Honeydew Melon
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
388mg
(8% DV)
228mg
(5% DV)
1267mg
(27% DV)
Cherries9 Cherries
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
342mg
(7% DV)
222mg
(5% DV)
705mg
(15% DV)
Dried Apricots10 Dried Apricots
Potassium
per oz(Handful)
Potassium
per 100g
Potassium
per 200 Calories
330mg
(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.

Slices of orange11 Oranges
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
326mg
(7% DV)
181mg
(4% DV)
770mg
(16% DV)
Litchis12 Litchis (Lychees)
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
325mg
(7% DV)
171mg
(4% DV)
518mg
(11% DV)
Tangerines13 Tangerines
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
324mg
(7% DV)
166mg
(4% DV)
626mg
(13% DV)
Sliced Grapefruit14 Grapefruit
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
320mg
(7% DV)
139mg
(3% DV)
869mg
(18% DV)
Nectarines15 Nectarines
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
287mg
(6% DV)
201mg
(4% DV)
914mg
(19% DV)
Mangoes16 Mangos
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
277mg
(6% DV)
168mg
(4% DV)
560mg
(12% DV)
Mullberries17 Mulberries
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
272mg
(6% DV)
194mg
(4% DV)
902mg
(19% DV)
Persimmons18 Persimmon
Potassium
per Fruit
Potassium
per 100g
Potassium
per 200 Calories
270mg
(6% DV)
161mg
(3% DV)
460mg
(10% DV)
Papayas19 Papaya
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
264mg
(6% DV)
182mg
(4% DV)
847mg
(18% DV)
Plums20 Plums
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
259mg
(6% DV)
157mg
(3% DV)
683mg
(15% DV)
Strawberries21 Strawberries
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
254mg
(5% DV)
153mg
(3% DV)
956mg
(20% DV)
Blackberries on the stem22 Blackberries
Potassium
per Cup
Potassium
per 100g
Potassium
per 200 Calories
233mg
(5% DV)
162mg
(3% DV)
753mg
(16% DV)

See All 149 Fruits High in Potassium

Less Common Potassium Rich Fruits

FoodServingPotassium
1 Passion Fruit (Granadilla)per cup17% DV
(821mg)
2 Mamey Sapoteper cup17% DV
(795mg)
3 Jackfruitper cup16% DV
(739mg)
4 Soursopper cup pulp13% DV
(626mg)
5 Sapodilla (Chiku)per cup pulp10% DV
(465mg)
6 Cherimoyaper cup (pieces)10% DV
(459mg)
7 Elderberriesper cup9% DV
(406mg)
8 Loquatsper cup8% DV
(396mg)
9 Black Currantsper cup8% DV
(361mg)
10 Kiwano (Horned Melon)per cup6% DV
(287mg)

Dried Fruits High in Potassium

FoodServingPotassium
1 Dried Apricotsper cup32% DV
(1511mg)
2 Dried Bananasper cup32% DV
(1491mg)
3 Prunes (Dried Plums)per cup30% DV
(1397mg)
4 Golden Raisinsper cup26% DV
(1231mg)
5 Zante Currantsper cup24% DV
(1119mg)
6 Dried Applesper cup8% DV
(387mg)
7 Medjool Datesper date4% DV
(167mg)
8 Deglet Noor Datesin 3 dates3% DV
(138mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
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