Fruit Rich In Potassium And Vitamin C

Fruit Rich In Potassium And Vitamin C

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

Powered by USDA Nutrition Data

Last Updated: July 28th, 2021

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.

---

• Introduction
• High Potassium Fruits List
• Less Common Potassium Rich Fruits
• Dried Fruits High in Potassium
• About the Data
•  Nutrient Ranking Tool
• Related
• Feedback
• References

#1: Avocados

Potassium per Avocado	Potassium per 100g	Potassium per 200 Calories
975mg (21% DV)	485mg (10% DV)	606mg (13% DV)

#2: Guavas

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
688mg (15% DV)	417mg (9% DV)	1226mg (26% DV)

#3: Kiwifruit

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
562mg (12% DV)	312mg (7% DV)	1023mg (22% DV)

#4: Bananas

Potassium per Cup Sliced	Potassium per 100g	Potassium per 200 Calories
537mg (11% DV)	358mg (8% DV)	804mg (17% DV)

#5: Cantaloupe

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
473mg (10% DV)	267mg (6% DV)	1571mg (33% DV)

#6: Pomegranate

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
411mg (9% DV)	236mg (5% DV)	569mg (12% DV)

#7: Apricots

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
401mg (9% DV)	259mg (6% DV)	1079mg (23% DV)

#8: Honeydew Melon

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
388mg (8% DV)	228mg (5% DV)	1267mg (27% DV)

#9: Cherries

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
342mg (7% DV)	222mg (5% DV)	705mg (15% DV)

#10: Dried Apricots

Potassium per oz(Handful)	Potassium per 100g	Potassium per 200 Calories
330mg (7% DV)	1162mg (25% DV)	964mg (21% DV)

#11: Oranges

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
326mg (7% DV)	181mg (4% DV)	770mg (16% DV)

#12: Litchis (Lychees)

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
325mg (7% DV)	171mg (4% DV)	518mg (11% DV)

#13: Tangerines

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
324mg (7% DV)	166mg (4% DV)	626mg (13% DV)

#14: Grapefruit

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
320mg (7% DV)	139mg (3% DV)	869mg (18% DV)

#15: Nectarines

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
287mg (6% DV)	201mg (4% DV)	914mg (19% DV)

#16: Mangos

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
277mg (6% DV)	168mg (4% DV)	560mg (12% DV)

#17: Mulberries

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
272mg (6% DV)	194mg (4% DV)	902mg (19% DV)

#18: Persimmon

Potassium per Fruit	Potassium per 100g	Potassium per 200 Calories
270mg (6% DV)	161mg (3% DV)	460mg (10% DV)

#19: Papaya

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
264mg (6% DV)	182mg (4% DV)	847mg (18% DV)

#20: Plums

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
259mg (6% DV)	157mg (3% DV)	683mg (15% DV)

#21: Strawberries

Potassium per Cup	Potassium per 100g	Potassium per 200 Calories
254mg (5% DV)	153mg (3% DV)	956mg (20% DV)

#22: 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

Next ➞

Less Common Potassium Rich Fruits

Dried Fruits High in 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.

• Foods High in Potassium
• Foods Low in Potassium
• Vegetables High in Potassium
• Fruits High in Potassium
• Vegetarian Foods High in Potassium
• Nuts High in Potassium
• Grains High in Potassium
• Beans High in Potassium
• Dairy High in Potassium
• Breakfast Cereals High in Potassium
• Fast Foods High in Potassium

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

• High Potassium Foods
• High Potassium Vegetables
• Nuts and Seeds High in Potassium
• High Sodium Foods
• High Magnesium Foods
• High Calcium Foods

feedback

Data Sources and References

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

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

Fruit Rich In Potassium And Vitamin C

Source: https://www.myfooddata.com/articles/high-potassium-fruits.php

SHARE