33 Fruits High 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 (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. The current daily value for potassium is 3.5 grams. 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.

#1: Avocadoes
Potassium in 100gPer cup, cubes (150g)Per avocado (201g)
485mg (14% DV)728mg (21% DV)975mg (28% DV)
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#2: Guavas
Potassium in 100gPer cup (165g)Per fruit (55g)
417mg (12% DV)688mg (20% DV)229mg (7% DV)
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#3: Bananas
Potassium in 100gPer cup, sliced (150g)Per banana (118g)
358mg (10% DV)537mg (15% DV)422mg (12% DV)
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#4: Passion Fruit
Potassium in 100gPer cup (236g)Per fruit (18g)
348mg (10% DV)821mg (23% DV)63mg (2% DV)
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#5: Kiwi Fruit
Potassium in 100gPer cup, sliced (186g)Per fruit (86g)
316mg (9% DV)588mg (17% DV)272mg (8% DV)
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#6: Persimmons
Potassium in 100gPer 2 fruit (50g)Per fruit (25g)
310mg (9% DV)156mg (4% DV)78mg (2% DV)
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#7: Cantaloupe Melon
Potassium in 100gPer cup, balls (177g)Per wedge (69g)
267mg (8% DV)473mg (14% DV)184mg (5% DV)
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#8: Apricots
Potassium in 100gPer cup, sliced (165g)Per fruit (35g)
259mg (7% DV)427mg (12% DV)91mg (3% DV)
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#9: Pomegranate
Potassium in 100gPer 1/2 cup, seeds (87g)Per fruit (282g)
236mg (7% DV)205mg (6% DV)666mg (19% DV)
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#10: Figs
Potassium in 100gPer large fig (64g)Per small fig (40g)
232mg (7% DV)148mg (4% DV)93mg (3% DV)
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#11: Honeydew Melon
Potassium in 100gPer cup, balls (177g)Per wedge (125g)
228mg (7% DV)404mg (12% DV)285mg (8% DV)
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#12: Cherries
Potassium in 100gPer cup (138g)Per cherry (8g)
222mg (6% DV)306mg (9% DV)18mg (1% DV)
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#13: Pummelos
Potassium in 100gPer cup (190g)Per fruit (609g)
216mg (6% DV)410mg (12% DV)1315mg (38% DV)
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#14: Nectarines
Potassium in 100gPer cup, slices (143g)Per fruit (142g)
201mg (6% DV)287mg (8% DV)285mg (8% DV)
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#15: Grapes
Potassium in 100gPer cup (92g)Per grape (2g)
191mg (5% DV)176mg (5% DV)4mg (0% DV)
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#16: Peaches
Potassium in 100gPer cup, slices (154g)Per peach (150g)
190mg (5% DV)293mg (8% DV)286mg (8% DV)
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#17: Kumquats
Potassium in 100gPer 2 fruit (38g)Per fruit (19g)
186mg (5% DV)70mg (2% DV)35mg (1% DV)
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#18: Papaya
Potassium in 100gPer cup, pieces (145g)Per small papaya (157g)
182mg (5% DV)264mg (8% DV)286mg (8% DV)
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#19: Oranges
Potassium in 100gPer cup, sections (180g)Per orange (131g)
181mg (5% DV)326mg (9% DV)237mg (7% DV)
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#20: Clementines (or Tangerines)
Potassium in 100gPer 2 fruit (148g)Per fruit (74g)
177mg (5% DV)262mg (8% DV)131mg (4% DV)
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#21: Litchis
Potassium in 100gPer cup (190g)Per fruit (10g)
171mg (5% DV)325mg (9% DV)17mg (0% DV)
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#22: Mangos
Potassium in 100gPer cup, pieces (165g)Per fruit (336g)
168mg (5% DV)277mg (8% DV)564mg (16% DV)
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#23: Blackberries
Potassium in 100gPer cup (144g)Per 1/2 cup (72g)
162mg (5% DV)233mg (7% DV)117mg (4% DV)
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#24: Plums
Potassium in 100gPer cup, sliced (165g)Per plum (66g)
157mg (4% DV)259mg (7% DV)104mg (3% DV)
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#25: Strawberries
Potassium in 100gPer cup, sliced (166g)Per large strawberry (18g)
153mg (4% DV)254mg (7% DV)28mg (1% DV)
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#26: Raspberries
Potassium in 100gPer cup (123g)Per 10 fruit (19g)
151mg (4% DV)186mg (5% DV)29mg (1% DV)
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#27: Grapefruit
Potassium in 100gPer cup, sections (230g)Per 1/2 grapefruit (128g)
139mg (4% DV)320mg (9% DV)178mg (5% DV)
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#28: Lemons
Potassium in 100gPer cup, sections (212g)Per fruit (84g)
138mg (4% DV)293mg (8% DV)116mg (3% DV)
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#29: Apples (Granny Smith)
Potassium in 100gPer cup, sliced (109g)Per apple (167g)
120mg (3% DV)131mg (4% DV)200mg (6% DV)
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#30: Pears
Potassium in 100gPer cup, sliced (140g)Per pear (178g)
116mg (3% DV)162mg (5% DV)206mg (6% DV)
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#31: Watermelon
Potassium in 100gPer cup, balls (154g)Per wedge (286g)
112mg (3% DV)172mg (5% DV)320mg (9% DV)
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#32: Pineapple
Potassium in 100gPer cup, chunks (165g)Per slice (84g)
109mg (3% DV)180mg (5% DV)92mg (3% DV)
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#33: Limes
Potassium in 100gPer lime (67g)Per 1/2 lime (34g)
102mg (3% DV)68mg (2% DV)34mg (1% DV)
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Plantains 499mg (14% DV) per 100 gram serving 739mg (21% DV) per cup, sliced (148 grams) 893mg (26% DV) per plantain (179 grams) Click to see complete nutrition facts for Plantains
Breadfruit 490mg (14% DV) per 100 gram serving 1078mg (31% DV) per cup (220 grams) 470mg (13% DV) per 1/4 fruit (96 grams) Click to see complete nutrition facts for Breadfruit
Jackfruit 448mg (13% DV) per 100 gram serving 676mg (19% DV) per cup, pieces (151 grams) 739mg (21% DV) per cup, sliced (165 grams) Click to see complete nutrition facts for Jackfruit
Blackcurrants 322mg (9% DV) per 100 gram serving 361mg (10% DV) per cup (112 grams) 181mg (5% DV) per 1/2 cup (56 grams) Click to see complete nutrition facts for Blackcurrants
Rhubarb 288mg (8% DV) per 100 gram serving 351mg (10% DV) per cup, diced (122 grams) 147mg (4% DV) per stalk (51 grams) Click to see complete nutrition facts for Rhubarb
Elderberries 280mg (8% DV) per 100 gram serving 406mg (12% DV) per cup (145 grams) 203mg (6% DV) per 1/2 cup (73 grams) Click to see complete nutrition facts for Elderberries
Sugar Apples (Sweetsop) 247mg (7% DV) per 100 gram serving 618mg (18% DV) per cup, pulp (250 grams) 383mg (11% DV) per fruit (155 grams) Click to see complete nutrition facts for Sugar Apples
Prickly Pears 220mg (6% DV) per 100 gram serving 328mg (9% DV) per cup (149 grams) 227mg (6% DV) per pear (103 grams) Click to see complete nutrition facts for Prickly Pears
Gooseberries 198mg (6% DV) per 100 gram serving 297mg (8% DV) per cup (150 grams) 149mg (4% DV) per 1/2 cup (75 grams) Click to see complete nutrition facts for Gooseberries
Mulberries 194mg (6% DV) per 100 gram serving 272mg (8% DV) per cup (140 grams) 29mg (1% DV) per 10 fruit (15 grams) Click to see complete nutrition facts for Mulberries
Dried Apricots 1162mg (33% DV) per 100 gram serving 1511mg (43% DV) per cup halves (130 grams) 46mg (1% DV) per half (4 grams) Click to see complete nutrition facts for Dried Apricots
Dried Peaches 996mg (28% DV) per 100 gram serving 1594mg (46% DV) per cup halves (160 grams) 129mg (4% DV) per half (13 grams) Click to see complete nutrition facts for Dried Peaches
Currants (Zante) 892mg (25% DV) per 100 gram serving 1284mg (37% DV) per cup (144 grams) 642mg (19% DV) per 1/2 cup (72 grams) Click to see complete nutrition facts for Currants
Raisins 749mg (21% DV) per 100 gram serving 1086mg (31% DV) per cup (145 grams) 210mg (6% DV) per ounce (28 grams) Click to see complete nutrition facts for Raisins
Prunes 732mg (21% DV) per 100 gram serving 1274mg (36% DV) per cup, pitted (174 grams) 73mg (2% DV) per prune (10 grams) Click to see complete nutrition facts for Prunes
Dates (Medjool) 696mg (20% DV) per 100 gram serving 835mg (25% DV) per 5 dates (120 grams) 167mg (5% DV) per date (24 grams) Click to see complete nutrition facts for Dates
Dried Figs 680mg (19% DV) per 100 gram serving 1013mg (29% DV) per cup (149 grams) 54mg (2% DV) per fig (8 grams) Click to see complete nutrition facts for Dried Figs
Dried Pears 533mg (15% DV) per 100 gram serving 959mg (27% DV) per cup, halves (180 grams) 96mg (3% DV) per half (18 grams) Click to see complete nutrition facts for Dried Pears
Dried Apples 450mg (13% DV) per 100 gram serving 387mg (11% DV) per cup (86 grams) 27mg (1% DV) per ring (6 grams) Click to see complete nutrition facts for Dried Apples
Dried Cherries 376mg (11% DV) per 100 gram serving 600mg (16% DV) per cup (160 grams) 300mg (8% DV) per 1/2 cup (80 grams) Click to see complete nutrition facts for Dried Cherries
    • USDA National Nutrient Database for Standard Reference, Release 20.
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