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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



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