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

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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.

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Less Common Potassium Rich Fruits

FoodServingPotassium
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

FoodServingPotassium
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 and is a general target intended for most people. Adquate intakes (%AI) take age and gender into account and range from 2000mg - 3400mg for most people.

Life StageAI
Infants
0-6 months old400mg
7-12 months old860mg
Children
1-3 years old2000mg
4-8 years old2300mg
Males
9-13 years old2500mg
14-18 years old3000mg
19+ years old3400mg
Females
9-13 years old2300mg
14-18 years old2300mg
19+ years old2600mg
Pregnancy
14-18 years old2600mg
19+ years old2900mg
Lactation
14-18 years old2500mg
19-30 years old2800mg
Source: National Library of Medicine Dietary Reference Intakes for Potassium

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 daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that\'s found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It\'s more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

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 food log.

Use the ranking tool links below to select foods and create your own food list to share or print.


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

Data Sources and References

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