Fruits with the most Potassium

Eating fruit offers numerous health benefits, one of which is providing a rich source of potassium, a vital mineral for the body’s normal functioning.

Potassium is an electrolyte that helps regulate hydration and fluid balance within the body, it also plays a role in blood pressure regulation, and research suggests that increasing potassium intake can help lower blood pressure. This reduction in blood pressure lowers the risk of heart disease and stroke, according to the Centers for Disease Control and Prevention (CDC). Additionally, potassium is essential for proper kidney and heart function, muscle contraction, and nerve signaling, as noted by the National Institutes of Health (NIH).

Despite its importance, many Americans aren't getting enough potassium. The current Dietary Guidelines for Americans highlight potassium as a nutrient of concern due to the country’s low intake of nutrient-rich foods.

For adults, the recommended daily potassium intake is 3,400 milligrams for men and 2,600 milligrams for women. To put that into perspective, a medium-sized banana contains 420 milligrams of potassium.

Fruits, especially those that are yellow and orange, are excellent sources of potassium. While bananas are often the go-to option, there are many other potassium-rich fruits to consider.

Here are nine fruits that are particularly high in potassium:

1. Jackfruit

1 cup: 739 milligrams of potassium

Jackfruit has a dual personality: when ripe, it’s sweet and eaten raw; when unripe, it has a meaty texture similar to chicken or pork, making it a great vegan meat substitute. Jackfruit can be used in tacos, burritos, curries, bowls, and stir-fries.

2. Prunes

1 cup of prune juice: 707 milligrams of potassium

¼ cup of prunes: 319 milligrams of potassium

Prunes, or dried plums, are high in fiber and antioxidants. They have a chewy, jam-like texture. Both prunes and prune juice are known for helping relieve constipation, though prune juice is higher in calories and lower in fiber. For potassium, it’s best to opt for whole fruits over juices.

3. Guava

1 cup: 688 milligrams of potassium

Guava is packed with potassium, magnesium, fiber, and vitamin C. The soluble fiber in guavas has been shown to improve heart health by lowering blood pressure and bad cholesterol.

4. Kiwi

1 cup: 562 milligrams of potassium

Kiwi is rich in fiber and vitamin C, along with lutein, an antioxidant that supports eye health. Known for its sweet-tart flavor, kiwi also has one of the lowest sugar contents among fruits.

5. Cantaloupe

1 cup: 473 milligrams of potassium

Cantaloupe is not only hydrating and sweet, but it also provides vitamin A, vitamin C, lutein, and zeaxanthin for healthy vision. It's a delicious addition to fruit salads or can be eaten on its own.

6. Banana

1 medium banana: 451 milligrams of potassium

1 cup of cooked plantains: 663 milligrams of potassium

Bananas are well-known for their potassium content and are the most popular fruit in the U.S. They are filling due to their natural sugars and fiber. While they are higher in carbs, eating a banana every day can help meet your potassium needs.

7. Grapefruit

1 fruit: 415 milligrams of potassium

This citrus fruit is loaded with vitamin C, which supports the immune system and skin health. Grapefruit is also hydrating due to its high water content.

8. Apricots

1 cup fresh: 401 milligrams of potassium

¼ cup dried: 378 milligrams of potassium

Rich in carotenoids like beta-carotene, apricots are antioxidant-packed fruits that may help prevent cancer. They are also high in fiber and protein, with dried apricots offering a portable, gut-healthy snack option.

9. Honeydew Melon

1 cup: 388 milligrams of potassium

Honeydew melon is refreshing, sweet, and low in calories, making it a great addition to any fruit platter. It also provides a variety of nutrients, including a small amount of calcium.

Incorporating a variety of potassium-rich fruits into your diet is an easy and tasty way to support heart health, muscle function, and overall well-being