Top Fruits High in Potassium

About Fruits and Potassium

There are quite a number of fruits rich in potassium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest potassium fruits include raisins, dates, avocado, jackfruit, passion fruit, kiwi, persimmon, rhubarb, currants and cantaloupe. Other potassium rich fruits are apricot, figs, honeydew, cherries, nectarine, grapes, papaya, orange, mango and blackberry.

We calculated the top fruits for potassium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in potassium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Raisins

image of raisins

In 1 cup, raisin has 1361mg of potassium, or about 59% of daily values for women and 40% for men.
Potassium
1361mg in
1 cup (165g)
557mg in
200 Calories (68g)
59%
40%
24%
16%
Complete nutrition for Raisins

Dates

image of dates

1 date contains 167mg of potassium, or about 7% of daily values for women and 5% for men.
Potassium
167mg in
1 date (24g)
503mg in
200 Calories (72g)
7%
5%
22%
15%
Complete nutrition for Dates

Avocado

image of avocado

In 1 cup, avocado has 1166mg of potassium, or about 51% of daily values for women and 34% for men.
Potassium
1166mg in
1 cup (230g)
607mg in
200 Calories (120g)
51%
34%
26%
18%
Complete nutrition for Avocado

Jackfruit

image of jackfruit

1 cup of jackfruit contains 739mg of potassium, or about 32% of daily values for women and 22% for men.
Potassium
739mg in
1 cup (165g)
943mg in
200 Calories (211g)
32%
22%
41%
28%
Complete nutrition for Jackfruit

Passion Fruit

image of passion fruit

In 1 cup, passion fruit has 821mg of potassium, or about 36% of daily values for women and 24% for men.
Potassium
821mg in
1 cup (236g)
718mg in
200 Calories (206g)
36%
24%
31%
21%
Complete nutrition for Passion Fruit

Kiwi

image of kiwi

1 cup of kiwi contains 562mg of potassium, or about 24% of daily values for women and 17% for men.
Potassium
562mg in
1 cup (180g)
1023mg in
200 Calories (328g)
24%
17%
44%
30%
Complete nutrition for Kiwi

Persimmon

image of persimmon

In 1 fruit, persimmon has 78mg of potassium, or about 3% of daily values for women and 2% for men.
Potassium
78mg in
1 fruit (25g)
488mg in
200 Calories (157g)
3%
2%
21%
14%
Complete nutrition for Persimmon

Rhubarb

image of rhubarb

1 cup of rhubarb contains 351mg of potassium, or about 15% of daily values for women and 10% for men.
Potassium
351mg in
1 cup (122g)
2743mg in
200 Calories (952g)
15%
10%
120%
81%
Complete nutrition for Rhubarb

Currants

image of currants

In 1 cup, currant has 308mg of potassium, or about 13% of daily values for women and 9% for men.
Potassium
308mg in
1 cup (112g)
982mg in
200 Calories (357g)
13%
9%
43%
29%
Complete nutrition for Currants

Cantaloupe

image of cantaloupe

1 melon of cantaloupe contains 2173mg of potassium, or about 94% of daily values for women and 64% for men.
Potassium
2173mg in
1 melon (814g)
1571mg in
200 Calories (588g)
94%
64%
68%
46%
Complete nutrition for Cantaloupe

Apricot

image of apricot

In 1 cup, apricot has 401mg of potassium, or about 17% of daily values for women and 12% for men.
Potassium
401mg in
1 cup (155g)
1079mg in
200 Calories (417g)
17%
12%
47%
32%
Complete nutrition for Apricot

Figs

image of figs

1 large fig contains 148mg of potassium, or about 6% of daily values for women and 4% for men.
Potassium
148mg in
1 large (64g)
627mg in
200 Calories (270g)
6%
4%
27%
18%
Complete nutrition for Figs

Honeydew

image of honeydew

In 1 cup, honeydew has 388mg of potassium, or about 17% of daily values for women and 11% for men.
Potassium
388mg in
1 cup (170g)
1267mg in
200 Calories (556g)
17%
11%
55%
37%
Complete nutrition for Honeydew

Cherries

image of cherries

1 cup of cherry contains 306mg of potassium, or about 13% of daily values for women and 9% for men.
Potassium
306mg in
1 cup (138g)
705mg in
200 Calories (317g)
13%
9%
31%
21%
Complete nutrition for Cherries

Nectarine

image of nectarine

1 small nectarine has 259mg of potassium, or about 11% of daily values for women and 8% for men.
Potassium
259mg in
1 small (129g)
914mg in
200 Calories (455g)
11%
8%
40%
27%
Complete nutrition for Nectarine

Grapes

image of grapes

1 cup of grape contains 288mg of potassium, or about 13% of daily values for women and 8% for men.
Potassium
288mg in
1 cup (151g)
554mg in
200 Calories (290g)
13%
8%
24%
16%
Complete nutrition for Grapes

Papaya

image of papaya

In 1 cup, papaya has 264mg of potassium, or about 11% of daily values for women and 8% for men.
Potassium
264mg in
1 cup (145g)
846mg in
200 Calories (465g)
11%
8%
37%
25%
Complete nutrition for Papaya

Orange

image of orange

1 cup of orange contains 313mg of potassium, or about 14% of daily values for women and 9% for men.
Potassium
313mg in
1 cup (185g)
735mg in
200 Calories (435g)
14%
9%
32%
22%
Complete nutrition for Orange

Mango

image of mango

In 1 cup, mango has 277mg of potassium, or about 12% of daily values for women and 8% for men.
Potassium
277mg in
1 cup (165g)
560mg in
200 Calories (333g)
12%
8%
24%
16%
Complete nutrition for Mango

Blackberry

image of blackberry

1 cup of blackberry contains 233mg of potassium, or about 10% of daily values for women and 7% for men.
Potassium
233mg in
1 cup (144g)
753mg in
200 Calories (465g)
10%
7%
33%
22%
Complete nutrition for Blackberry


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