High Potassium Fruits

nick musica
Published Aug 03, 2020. Read time: 3 mins

Have you ever wondered what foods are high in potassium? Your FruitStand fam is here to serve you with bushels of potassium-rich produce options so that you can make the best choice for your dietary needs.

Potassium is a mineral known for its powers of blood pressure, electrolyte and fluid regulation in the body. It also helps with proper muscle and nerve functioning. According to the National Institutes for Health, adequate intake of potassium for healthy adults is about 2,600 - 3,400mg of potassium each day. 

For context, one medium-sized banana has an impressive 422mg of potassium. While some of us are bananas for bananas, few of us could scarf down enough of them in a day to get the recommended intake of potassium that many of us need. 

While some struggle to get enough potassium in their diet, folks with certain health conditions may want to limit potassium. Understanding the nutritional content of your favorite fruits and vegetables will make it easier for you to get (or limit) this important mineral in your food. 

So what other fruits are rich in potassium? Here’s a handy list of our favorite fruits that have at least 250mg of potassium in an eight ounce serving. 

Fresh Fruits
Right in our wheelhouse, some of our favorite fruits rank high on the potassium scale. Keep an eye on our homepage and Instagram for announcements about when we’re shipping some of these rare fruits. The amounts here are for 1 cup of each fruit.

  • Banana, 537 mg
  • Avocado, 485 mg
  • Passionfruit, 821 mg
  • Cherimoya, 459 mg
  • Jackfruit, 739 mg
  • Elderberries, 280 mg
  • Cantaloupe, 267 mg
  • Grapefruit, 320 mg
  • Apricots, 427 mg
  • Oranges, 326 mg
  • Nectarines, 287 mg 
  • Kiwi, 552 mg

Dried Fruits

Less water sometimes means more concentrated nutrients. At least it does with these deliciously dried fruits. Another fantastic way to incorporate high potassium foods into your culinary repertoire is by enjoying good quality dried fruits. Dried fruits may be sweeter than their fresh counterparts and therefore may contain more sugar. These potassium measurements are for 100g of each fruit.

  • Plums (aka, prunes): 732 mg
  • Papaya, 603 mg
  • Apricots, 1,150 mg
  • Raisins, 749 mg
  • Apples, 450 mg
  • Bananas, 1491 mg
  • Figs, 780 mg

Fresh, crisp, green and starchy vegetables are another fine source of potassium. Here are a few veggies known to be high in this essential mineral at 100g servings.

  • Spinach, 558 mg
  • Beets, 325 mg
  • Carrots, 320 mg
  • Broccoli, 316 mg
  • Acorn Squash, 347 mg
  • Butternut Squash, 352 mg
  • Russet Potatoes (with peels): 550 mg
  • Sweet Potatoes (with peels): 337mg


Like dried fruits, some fruit juices pack a potassium punch. Juices made from fresh and dried fruits and vegetables can be an excellent source of potassium. At 100g per serving, the following fruit and vegetable juices are considered to be high potassium foods.

  • Orange Juice, 280 mg
  • Prune Juice, 276 mg
  • Pomegranate Juice, 214 mg
  • Vegetable Juice, 

If you love these fruits and veggies, but are keeping an eye on your potassium intake, it may still be possible for you to enjoy them. Peeling some fruits and vegetables, enjoying smaller portions or even boiling the produce as a means to cook them can reduce potassium levels. Of course, consult with your doctor to understand the right amount of this mineral you should include in your diet.

Looking for ways to pump more potassium into your produce selections? Join our Facebook Group to swap recipes and tips with other fruit-foodies today! Snap a pic of your potassium packed smoothies and fruit creations and tag us on Instagram @fruitstandcom!

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