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Top 10 Fruits Highest in Potassium


Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased 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 natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is 3.5 grams. Below is a list of fruits high in potassium, for more, see the articles on high potassium foods, and high potassium vegetables.

#1: Dried Apricots
Potassium per 100gPotassium in 1 cup
1.2g1.5g
33% DV43% DV
Click to see complete nutrition facts || More about Apricots

#2: Prunes (Dried Plums)
Potassium per 100gPotassium in 1 cup
1.1g1.4g
30% DV40% DV
Click to see complete nutrition facts || More about Plums

#3: Dried Zante Currants and Raisins
Potassium per 100gPotassium in 1 cup
892mg1.3g
25% DV37% DV
Click to see complete nutrition facts

#4: Dates (Especially Medjool)
Potassium per 100gPotassium in 1 Date
696mg167mg
20% DV5% DV
Click to see complete nutrition facts || More about Dates

#5: Dried Figs
Potassium per 100gPotassium in 1 cupPotassium in 1 Fig
680mg1g54mg
19% DV29% DV2% DV
Click to see complete nutrition facts || More about Figs

#6: Dried Coconut (Unsweetened)
Potassium per 100gPotassium in 1 Ounce
543mg152mg
16% DV4% DV
Click to see complete nutrition facts

#7: Avocados
Potassium per 100gPotassium in 1 cupPotassium in 1 Avocado
485mg1.1g975mg
14% DV32% DV28% DV
Click to see complete nutrition facts || More about Avocados

#8: Bananas
Potassium per 100gPotassium in 1 cup mashedPotassium in 1 Banana
358mg805mg422mg
10% DV23% DV12% DV
Click to see complete nutrition facts || More about Bananas

#9: Kiwi Fruit
Potassium per 100gPotassium in 1 cupPotassium in 1 Kiwi
312mg552mg284mg
9% DV16% DV8% DV
Click to see complete nutrition facts || More about Kiwis

#10: Nectarines and Peaches
Potassium per 100gPotassium in 1 cup slicedPotassium in 1 Nectarine
201mg287mg285mg
6% DV8% DV8% DV
Click to see complete nutrition facts || More about Peaches




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Even More Potassium Rich Fruits

Oranges181mg (5% DV) per 100 gram serving326mg (9% DV) in 1 cup (180 grams)237mg (7% DV) in one orange (131 grams)Click to see complete nutrition facts for Oranges
Dried Persimmons802mg (8% DV) per 100 gram serving273mg (8% DV) per fruit (34 grams)Click to see complete nutrition facts for Dried Persimmons
Tamarind628mg (18% DV) per 100 gram serving754mg (22% DV) per cup pulp (120 grams)13mg (0% DV) in a tamarind (2 grams)Click to see complete nutrition facts for Raw Tamarinds
Plantains465mg (13% DV) per 100 gram serving930mg (27% DV) per cup mashed (200 grams)716mg (20% DV) per cup sliced (154 grams)Click to see complete nutrition facts for Cooked Plantains
Dried Apples450mg (13% DV) per 100 gram serving387mg (11% DV) per cup (86 grams)27mg (1% DV) per ring (slice) (6 grams)Click to see complete nutrition facts for Dried Apples
Durian436mg (12% DV) per 100 gram serving1.1g (30% DV) per cup (243 grams)2.6g (75% DV) in an average Durian (602 grams)Click to see complete nutrition facts for Raw Durian
Mulberries194mg (6% DV) per 100 gram serving272mg (8% DV) per cup (243 grams)29mg (1% DV) in 10 Mulberries (15 grams)Click to see complete nutrition facts for Raw Mulberries
Sapodillas193mg (6% DV) per 100 gram serving465mg (13% DV) per cup pulp (241 grams)328mg (9% DV) in a sapodilla (170 grams)Click to see complete nutrition facts for Sapodillas
Grapes191mg (5% DV) per 100 gram serving176mg (5% DV) per cup (92 grams)4mg (0% DV) in a single grape (2 grams)Click to see complete nutrition facts for Raw Grapes




Comments.
Name:Simon
Location:Aust
Subject:Kiwifruit
What about kiwifruit? I know it is higher than bananas...
Posted on 2013-03-10 22:58:08
Name:HealthAliciousNess
Subject:RE: Kiwifruit
Hi Simon, thanks for the comment. Kiwifruit is close to bananas in terms of potassium content, and have been added to the top 10 list.
Posted on 2013-03-10 23:17:40
Name:Julia
Location:New Zealand
Subject:Fresh Persimmons
What about fresh Persimmons please?
Posted on 2013-05-25 22:44:21
Name:HealthAliciousNess
Subject:RE: Fresh Persimmons
Hi Julia, thanks for your question. Fresh persimmons provide 5% DV of potassium per 100 grams, or 8% DV in an average fruit. Here are the complete nutrition facts for fresh persimmons.
Posted on 2013-05-27 02:51:30
Name:Helena
Location:Home
Subject:Potassium in dried cranberries?
I don't see dried cranberries, is this part of your list?
Posted on 2013-07-15 06:03:31
Name:HealthAliciousNess
Subject:RE: Potassium in dried cranberries?
Hi Helena, thanks for your question. Dried cranberries are not a good source of potassium, providing only 40mg (1% DV) per 100 grams, or 16mg (0% DV) in 1/3 of a cup. Here are the complete nutrition facts.
Posted on 2013-07-15 11:39:39
Name:Marcia
Subject:Potassium level in tart or sour cherries?
What about tart cherries?
Posted on 2013-08-27 17:47:05
Name:HealthAliciousNess
Subject:RE: Potassium level in tart or sour cherries?
Hi Marcia, thanks for your question. 1 cup of sour cherries with the pits, provides 178mg (5% DV) of potassium. 100 grams provides roughly the same with 173mg (5% DV). Here are the complete nutrition facts for sour cherries.
Posted on 2013-08-27 22:05:33
Name:Rosie Clark
Location:Edinburgh
Subject:Pomegranate
Hi , What about the potassium levels in fresh Pomegranate? I have been told it is supposed I be relatively high?
Posted on 2014-01-25 17:58:26
Name:HealthAliciousNess
Subject:RE: Pomegranate
Hi Rosie, thanks for your question. If you eat a whole pomegranate (4 inch diameter) then you do get 665mg (19% DV) of potassium which is very good. However, 1/2 cup of the pomegranate seeds only provides 205mg (6%DV) and 100 grams provides 236mg (7% DV). So pomegranate is a pretty good source. Here are the complete nutrition facts.
Posted on 2014-01-27 14:12:04
Name:Fiona
Location:Ireland
Subject:Why are dried fruits higher in potassium?
Is fresh coconut as good as dried coconut for potassium. And what about vegetables that are high in potassium?
Posted on 2014-02-04 23:10:19
Name:HealthAliciousNess
Subject:RE: Why are dried fruits higher in potassium?
Hi Fiona, thanks for your question. Dried fruits are higher in potassium because they have less water and therefore, a greater potassium density, or more potassium gram per gram. One fresh coconut and one dried coconut should have the same amount of potassium, but 100 grams of dried potassium will have much more potassium than 100 grams of fresh, because there is no water weight. Here is the nutrition facts comparison of dry vs fresh coconut. Here is a list of high potassium vegetables.
Posted on 2014-02-05 00:27:50
Name:ChineseGooseberry
Subject:ChineseGooseberry (or Kiwis as they are now mostly known)
I live in the UK and grow one vine outdoors, (well two actually, a male and a female as they are dioecious), and the maximum fruits the female produced was two years ago with a total of 760 fruits! Enough to keep me and my friends in vitamin C, (and potassium), all winter. They are an amazing plant and generally pest and disease free but you do need a 20 feet by 20 feet spread available per plant.
Posted on 2014-02-23 15:17:46
Name:Teddy
Location:Ontario Canada
Subject:Fresh apple
Are fresh apples higher in potassium than pure apple juice?
Posted on 2014-03-06 16:29:00
Name:HealthAliciousNess
Subject:RE: Fresh Apple
Hi Teddy, thanks for your question. Gram per gram and calorie per calorie, an apple provides more potassium than its juice. All that extra fiber is great for you too. Here is the complete nutrition facts comparison.
Posted on 2014-03-06 19:09:53

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Comments.
Name:Simon
Location:Aust
Subject:Kiwifruit
What about kiwifruit? I know it is higher than bananas...
Posted on 2013-03-10 22:58:08
Name:HealthAliciousNess
Subject:RE: Kiwifruit
Hi Simon, thanks for the comment. Kiwifruit is close to bananas in terms of potassium content, and have been added to the top 10 list.
Posted on 2013-03-10 23:17:40
Name:Julia
Location:New Zealand
Subject:Fresh Persimmons
What about fresh Persimmons please?
Posted on 2013-05-25 22:44:21
Name:HealthAliciousNess
Subject:RE: Fresh Persimmons
Hi Julia, thanks for your question. Fresh persimmons provide 5% DV of potassium per 100 grams, or 8% DV in an average fruit. Here are the complete nutrition facts for fresh persimmons.
Posted on 2013-05-27 02:51:30
Name:Helena
Location:Home
Subject:Potassium in dried cranberries?
I don't see dried cranberries, is this part of your list?
Posted on 2013-07-15 06:03:31
Name:HealthAliciousNess
Subject:RE: Potassium in dried cranberries?
Hi Helena, thanks for your question. Dried cranberries are not a good source of potassium, providing only 40mg (1% DV) per 100 grams, or 16mg (0% DV) in 1/3 of a cup. Here are the complete nutrition facts.
Posted on 2013-07-15 11:39:39
Name:Marcia
Subject:Potassium level in tart or sour cherries?
What about tart cherries?
Posted on 2013-08-27 17:47:05
Name:HealthAliciousNess
Subject:RE: Potassium level in tart or sour cherries?
Hi Marcia, thanks for your question. 1 cup of sour cherries with the pits, provides 178mg (5% DV) of potassium. 100 grams provides roughly the same with 173mg (5% DV). Here are the complete nutrition facts for sour cherries.
Posted on 2013-08-27 22:05:33
Name:Rosie Clark
Location:Edinburgh
Subject:Pomegranate
Hi , What about the potassium levels in fresh Pomegranate? I have been told it is supposed I be relatively high?
Posted on 2014-01-25 17:58:26
Name:HealthAliciousNess
Subject:RE: Pomegranate
Hi Rosie, thanks for your question. If you eat a whole pomegranate (4 inch diameter) then you do get 665mg (19% DV) of potassium which is very good. However, 1/2 cup of the pomegranate seeds only provides 205mg (6%DV) and 100 grams provides 236mg (7% DV). So pomegranate is a pretty good source. Here are the complete nutrition facts.
Posted on 2014-01-27 14:12:04
Name:Fiona
Location:Ireland
Subject:Why are dried fruits higher in potassium?
Is fresh coconut as good as dried coconut for potassium. And what about vegetables that are high in potassium?
Posted on 2014-02-04 23:10:19
Name:HealthAliciousNess
Subject:RE: Why are dried fruits higher in potassium?
Hi Fiona, thanks for your question. Dried fruits are higher in potassium because they have less water and therefore, a greater potassium density, or more potassium gram per gram. One fresh coconut and one dried coconut should have the same amount of potassium, but 100 grams of dried potassium will have much more potassium than 100 grams of fresh, because there is no water weight. Here is the nutrition facts comparison of dry vs fresh coconut. Here is a list of high potassium vegetables.
Posted on 2014-02-05 00:27:50
Name:ChineseGooseberry
Subject:ChineseGooseberry (or Kiwis as they are now mostly known)
I live in the UK and grow one vine outdoors, (well two actually, a male and a female as they are dioecious), and the maximum fruits the female produced was two years ago with a total of 760 fruits! Enough to keep me and my friends in vitamin C, (and potassium), all winter. They are an amazing plant and generally pest and disease free but you do need a 20 feet by 20 feet spread available per plant.
Posted on 2014-02-23 15:17:46
Name:Teddy
Location:Ontario Canada
Subject:Fresh apple
Are fresh apples higher in potassium than pure apple juice?
Posted on 2014-03-06 16:29:00
Name:HealthAliciousNess
Subject:RE: Fresh Apple
Hi Teddy, thanks for your question. Gram per gram and calorie per calorie, an apple provides more potassium than its juice. All that extra fiber is great for you too. Here is the complete nutrition facts comparison.
Posted on 2014-03-06 19:09:53

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

References

    • USDA National Nutrient Database for Standard Reference, Release 20.