Fruits high in potassium (per serving)
50 fruits ranked by potassium per common serving, from USDA FoodData Central. Avocados, raw leads with 1,067 mg per 1 fruit without skin and seeds (23% of the Daily Value), followed by Pomegranates, raw (666 mg) and Plantains, yellow (585 mg).
Top 10 at a glance
Top 10 fruits highest in potassium
- Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal1,067 mg23% DV
- Pomegranates, raw1 pomegranate (4" dia) (282 g) · 234 kcal666 mg14% DV
- Plantains, yellow (raw)1 cup, sliced (148 g) · 181 kcal585 mg12% DV
- Plantains, green (fried)1 cup (118 g) · 365 kcal569 mg12% DV
- Mangos, raw1 fruit without refuse (336 g) · 202 kcal564 mg12% DV
- Bananas, raw1 medium (7" to 7-7/8" long) (118 g) · 105 kcal385 mg8.2% DV
- Sugar-apples, (sweetsop) (raw)1 fruit (2-7/8" dia) (155 g) · 146 kcal383 mg8.1% DV
- Apricots, raw1 cup, halves (155 g) · 74 kcal359 mg7.6% DV
- Strawberries, frozen (unsweetened)1 cup, thawed (221 g) · 77 kcal327 mg7% DV
- Watermelon, raw1 wedge (approx 1/16 of melon) (286 g) · 86 kcal320 mg6.8% DV
All 50 fruits ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 4,700 mg.
| # | Food | Serving | Potassium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Avocados, raw (Florida) | 1 fruit without skin and seeds (304 g) | 1,067 | 351 | 365 | |
| 2 | Pomegranates, raw | 1 pomegranate (4" dia) (282 g) | 666 | 236 | 234 | |
| 3 | Plantains, yellow (raw) | 1 cup, sliced (148 g) | 585 | 396 | 181 | |
| 4 | Plantains, green (fried) | 1 cup (118 g) | 569 | 482 | 365 | |
| 5 | Mangos, raw | 1 fruit without refuse (336 g) | 564 | 168 | 202 | |
| 6 | Bananas, raw | 1 medium (7" to 7-7/8" long) (118 g) | 385 | 326 | 105 | |
| 7 | Sugar-apples, (sweetsop) (raw) | 1 fruit (2-7/8" dia) (155 g) | 383 | 247 | 146 | |
| 8 | Apricots, raw | 1 cup, halves (155 g) | 359 | 231 | 74 | |
| 9 | Strawberries, frozen (unsweetened) | 1 cup, thawed (221 g) | 327 | 148 | 77 | |
| 10 | Watermelon, raw | 1 wedge (approx 1/16 of melon) (286 g) | 320 | 112 | 86 | |
| 11 | Cherries, sweet (raw) | 1 cup, with pits, yields (138 g) | 317 | 230 | 87 | |
| 12 | Melons, casaba (raw) | 1 cup, cubes (170 g) | 309 | 182 | 48 | |
| 13 | Currants, red and white (raw) | 1 cup (112 g) | 308 | 275 | 63 | |
| 14 | Grapes, red or green (European type (such as Thompson seedless), raw) | 1 cup (151 g) | 288 | 191 | 104 | |
| 15 | Papayas, raw | 1 fruit, small (157 g) | 286 | 182 | 68 | |
| 16 | Persimmons, japanese (raw) | 1 fruit (2-1/2" dia) (168 g) | 270 | 161 | 118 | |
| 17 | Cherries, sour (red, raw) | 1 cup, without pits (155 g) | 268 | 173 | 78 | |
| 18 | Raisins, dark (seedless) | 1 oz (28 g) | 265 | 936 | 85 | |
| 19 | Melons, honeydew (raw) | 1 wedge (1/8 of 5-1/4" dia melon) (125 g) | 261 | 209 | 45 | |
| 20 | Raspberries, frozen (red, unsweetened) | 1 cup, unthawed (140 g) | 258 | 184 | 78 | |
| 21 | Horned melon (Kiwano) | 1 fruit (4-2/3" long x 2-3/4" dia) (209 g) | 257 | 123 | 92 | |
| 22 | Pears, raw (green anjou) | 1 medium (202 g) | 247 | 122 | 133 | |
| 23 | Raisins, golden (seedless) | 1 oz (28 g) | 246 | 869 | 85 | |
| 24 | Blackberries, raw | 1 cup (144 g) | 241 | 167 | 62 | |
| 25 | Naranjilla (lulo) pulp, frozen (unsweetened) | 1 cup thawed (120 g) | 240 | 200 | 30 | |
| 26 | Oranges, raw (Florida) | 1 fruit (2-5/8" dia) (141 g) | 238 | 169 | 65 | |
| 27 | Raisins, seeded | 1 oz (28 g) | 234 | 825 | 84 | |
| 28 | Guavas, common (raw) | 1 fruit, without refuse (55 g) | 229 | 417 | 37 | |
| 29 | Pineapple, raw (all varieties) | 1 cup, chunks (165 g) | 226 | 137 | 82 | |
| 30 | Plums, dried (prunes) (uncooked) | 1 oz (28 g) | 223 | 788 | 68 | |
| 31 | Apples, raw (red delicious, with skin) | 1 medium (212 g) | 202 | 95 | 125 | |
| 32 | Figs, dried (uncooked) | 1 oz (28 g) | 193 | 680 | 71 | |
| 33 | Nectarines, raw | 1 medium (2-1/2" dia) (142 g) | 186 | 131 | 62 | |
| 34 | Peaches, yellow (raw) | 1 medium (2-2/3" dia) (150 g) | 183 | 122 | 58 | |
| 35 | Grapefruit, raw (pink and red, California and Arizona) | 0.5 fruit (3-3/4" dia) (123 g) | 181 | 147 | 46 | |
| 36 | Grapes, american type (slip skin) (raw) | 1 cup (92 g) | 176 | 191 | 62 | |
| 37 | Dates, medjool | 1 date, pitted (24 g) | 167 | 696 | 66 | |
| 38 | Pears, asian (raw) | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 148 | 121 | 51 | |
| 39 | Tangerines, (mandarin oranges) (raw) | 1 medium (2-1/2" dia) (88 g) | 146 | 166 | 47 | |
| 40 | Kiwifruit, green (raw) | 1 fruit (2" dia) (69 g) | 137 | 198 | 42 | |
| 41 | Clementines, raw | 1 fruit (74 g) | 131 | 177 | 35 | |
| 42 | Blueberries, raw | 1 cup (148 g) | 127 | 86 | 84 | |
| 43 | Carambola, (starfruit) (raw) | 1 medium (3-5/8" long) (91 g) | 121 | 133 | 28 | |
| 44 | Melons, cantaloupe (raw) | 1 wedge, medium (1/8 of medium melon) (69 g) | 108 | 157 | 23 | |
| 45 | Blueberries, wild (frozen) | 1 cup, frozen (140 g) | 95 | 68 | 80 | |
| 46 | Cranberries, raw | 1 cup, chopped (110 g) | 88 | 80 | 51 | |
| 47 | Lemons, raw (without peel) | 1 fruit (2-1/8" dia) (58 g) | 80 | 138 | 17 | |
| 48 | Persimmons, native (raw) | 1 fruit without refuse (25 g) | 78 | 310 | 32 | |
| 49 | Limes, raw | 1 fruit (2" dia) (67 g) | 68 | 102 | 20 | |
| 50 | Passion-fruit, (granadilla) (purple, raw) | 1 fruit without refuse (18 g) | 63 | 348 | 17 |
Potassium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for potassium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in potassium?
Among fruits in the USDA database, Avocados, raw (Florida) has the most potassium per serving: 1,067 mg per 1 fruit without skin and seeds (23% of the Daily Value). Per 100 g it contains 351 mg.
How much potassium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 4,700 mg of potassium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in potassium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 1 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
- All foods high in potassium
- Vegetables high in potassium
- Legumes high in potassium
- Nuts and seeds high in potassium
- Grains high in potassium
- Fish and seafood high in potassium
- Meat and poultry high in potassium
- Dairy and eggs high in potassium
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.