Top 10 High Potassium Fruits Chart

Potassium is an essential mineral that plays a crucial role in maintaining proper muscle and nerve function, regulating blood pressure, and balancing fluids in your body. Which fruits are high in potassium? Here are the top 10 potassium-rich fruits:

Chart of Top10 Fruits High in Potassium

1. Dried Apricots

Dried apricots are a type of traditional dried fruit. When apricots are dried, the relative concentration of nutrients increases; they are an important source of carotenoids (vitamin A) and potassium. Due to their high fiber-to-volume ratio, they are sometimes used to relieve constipation or induce diarrhea.
Here is the nutritional value of dried apricots per 100 grams:
Calories: 241 kcal
Carbohydrate: 62.6 g
Sugars: 53.4 g
Dietary fiber: 7.3 g
Fat: 0.51 g
Protein: 3.39 g

Vitamin A: 180 μg (20% DV)
beta-Carotene: 2163 μg (20% DV)
Niacin (B3): 2.59 mg (16% DV)
Pantothenic acid (B5): 0.516 mg (10% DV)
Vitamin E: 4.33 mg (29% DV)
Iron: 2.66 mg (15% DV)
Manganese: 0.235 mg (10% DV)
Potassium: 1160 mg (25% DV)

♦Key Nutrients

Dried apricot is a good source of potassium, vitamin A, vitamin E, and dietary fiber.
Dried apricots are a moderate source of vitamins B3, B5, iron, and manganese.

For more information, see this: health benefits of dried apricots.

2. Raisins

Raisins are dried grapes and are a popular and nutritious snack. They are a convenient and portable option for a quick energy boost, and they can be added to oatmeal, yogurt, or used in baking and cooking.

Raisins can be a healthy snack when consumed in moderation, but because they are calorie-dense and high in natural sugars, it's essential to watch your portion sizes.

Nutritional composition of raisins per 100g:
Calories: 301 kcal
Carbohydrate: 80 g
Sugars: 65.7 g
Dietary fiber: 3.3 g
Fat: 0.2 g
Protein: 3.28 g

Riboflavin (B2): 0.191mg (15% DV)
Vitamin B6: 0.323mg (19% DV)
Iron: 0.98 mg (5% DV)
Manganese: 0.235 mg (10% DV)
Potassium: 746 mg (19% DV)

♦Key Nutrients

Raisins are a moderate source of vitamin B6, riboflavin and potassium.

Raisins are rich in antioxidants, including resveratrol, which has been associated with various health benefits.

Click her for more information: nutrition facts of raisins.

3. Prunes

Prunes are high in fiber, which is beneficial in reducing the risk of colorectal cancer. Fiber is also important in reducing the risk factors for cardiovascular disease, breast cancer, diabetes, and diverticular disease. High-fiber diets are usually much more successful for weight loss than low-fiber diets.

Prunes are also a good source of vitamin A, vitamin C, potassium, and iron. They contain large amounts of phenolics, the general name for a huge and diverse group of plant compounds with numerous health benefits. The phenolics in prunes have high antioxidant activity.

Here is the nutrient data of prunes per 100 grams:
Calories: 240 kcal
Carbohydrate: 63.9 g
Sugars: 38.1 g
Dietary fiber: 7.1 g
Fat: 0.38 g
Protein: 2.18 g

Vitamin A equiv: 39 μg (5% DV)
beta-Carotene: 394 μg (4% DV)
Riboflavin (B2): 0.186 mg (16% DV)
Niacin (B3): 1.882 mg (13% DV)
Pantothenic acid (B5): 0.442 mg (8% DV)
Vitamin B6: 0.205 mg (16% DV)
Vitamin K: 59.5 mg (57% DV)

Iron: 0.93 mg (7% DV)
Magnesium: 41 mg (12% DV)
Manganese: 0.299 mg (14% DV)
Phosphorus: 69 mg (10% DV)
Potassium: 732 mg (16% DV)
Zinc: 0.44 mg (5% DV)

♦Key Nutrients

Prunes are a rich source of dietary fiber and vitamin K.

Prunes are moderate source of several B vitamins and potassium, magnesium, phosphorus.

Prunes contain two types of phytonutrients, neochlorogenic acid and chlorogenic acid, which are effective antioxidants, particularly against a very destructive free radical called the superoxide anion radical, which can really wreak havoc on the cells in your body.

For more information, see this nutrition facts of prunes.

4. Dates

Dates are a versatile and nutritious food that can be enjoyed in various ways. They are often used to sweeten recipes naturally, and they are a popular snack choice due to their delicious taste and health benefits.

They can provide an energy boost due to their high sugar content. Additionally, they are a good source of antioxidants and may have potential health benefits for heart health, digestive health, and bone health.

Here is the nutritional value of dates per 100 grams:

Calories: 6282 kcal
Carbohydrate: 75 g
Sugar: 63.4 g
Dietary fiber: 8 g
Fat: 0.39 g
Protein: 2.45 g

Thiamine (B1): 0.052 mg (5% DV)
Riboflavin (B2): 0.066 mg (6% DV)
Niacin (B3): 1.274 mg (8% DV)
Pantothenic acid (B5): 0.589 mg (12% DV)
Vitamin B6: 0.165 mg (13% DV)

Iron: 1.02 mg (8% DV)
Magnesium: 43 mg (12% DV)
Manganese: 0.262 mg (12% DV)
Phosphorus: 62 mg (9% DV)
Potassium: 696 mg (14% DV)

♦Key Nutrients

Dates are moderate source of pantothenic acid, vitamin B6, and the dietary minerals magnesium, manganese, and potassium.

For more information, see dates nutrition facts and benefits.

5. Plantain

Plantains are a type of banana that is commonly found in tropical regions around the world. They belong to the same genus, Musa, as sweet bananas but differ in taste, texture, and culinary uses.

Plantains are an important food source for millions of people worldwide, and their culinary versatility makes them a significant ingredient in various traditional and modern dishes. Whether used in savory or sweet recipes, plantains offer a unique and delicious flavor that is distinct from that of sweet bananas.

Here is the nutritional value of yellow plantains per 100 grams:
Calories: 122 kcal
Carbohydrate: 31.9 g
Sugars: 17.5 g
Dietary fiber: 1.7 g
Fat: 0.35 g
Protein: 1.3 g

Vitamin A equiv: 56 μg (7% DV)
beta-Carotene: 457 μg (4% DV)
Thiamine (B1): 0.052 mg (5% DV)
Riboflavin (B2): 0.054 mg (5% DV)
Niacin (B3): 0.686 mg (5% DV)
Pantothenic acid (B5): 0.25 mg (5% DV)
Vitamin B6: 0.299 mg (23% DV)
Vitamin C: 18.4 mg (22% DV)

Magnesium: 37 mg (10% DV)
Phosphorus: 34 mg (5% DV)
Potassium: 487 mg (11% DV)

♦Key Nutrients

Raw plantain is an excellent source of vitamin B6 and vitamin C, and a good source of magnesium and potassium.

6. Avocados

Avocado is a popular and nutritious fruit that is known for its creamy texture and mild, buttery flavor. They are an excellent source of monounsaturated fats, particularly oleic acid, which is associated with various health benefits. Avocados are also rich in dietary fiber, vitamins, and minerals.

Avocados are good for heart health, as the monounsaturated fats may help lower bad cholesterol levels. Avocados are also associated with improved digestion, weight management, and skin health due to their nutrient content.

Here is the nutritional value of raw avocados per 100 grams:

Calories: 160 kcal
Carbohydrate: 8.53 g
Sugars: 0.66 g
Dietary fiber: 6.7 g
Fat: 14.66 g
Protein: 2 g

Thiamine (B1): 0.067 mg (6% DV)
Riboflavin (B2): 0.13 mg (11% DV)
Niacin (B3): 1.738 mg (12% DV)
Pantothenic acid (B5): 1.389 mg (28% DV)
Vitamin B6: 0.257 mg (20% DV)
Folate (B9): 81 μg (20% DV)
Vitamin C: 10 mg (12% DV)
Vitamin E: 2.07 mg (14% DV)
Vitamin K: 21 μg (20% DV)

Iron: 0.55 mg (4% DV)
Magnesium: 29 mg (8% DV)
Manganese: 0.142 mg (7% DV)
Phosphorus: 52 mg (7% DV)
Potassium: 485 mg (10% DV)
Zinc: 0.64 mg (7% DV)

♦Key Nutrients

Avocados are a rich source of several B vitamins and vitamin K.

Avocados are moderate source of  vitamin C, vitamin E, and potassium.

Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.

Read more about nutrition facts of avocados.

7. Guava

Guavas are tropical fruits known for their sweet and slightly tart flavor. They have a sweet, tropical flavor with a hint of tartness, making them a delightful and refreshing snack.

Guavas are considered a healthy fruit due to their high vitamin C content and other nutrients. They can support the immune system, aid digestion, promote heart health, and contribute to better skin and hair health.

Here is the nutritional value of guava per 100 grams:
Calories: 68 kcal
Carbohydrate: 14.32 g
Sugars: 8.92 g
Dietary fiber: 5.4 g
Fat: 0.95 g
Protein: 2.55 g

Thiamine (B1): 0.067 mg (6% DV)
Niacin (B3): 1.084 mg (7% DV)
Pantothenic acid (B5): 0.451mg (9% DV)
Vitamin B6: 0.11mg (8% DV)
Folate (B9): 49 μg (12% DV)
Vitamin C: 228 mg (275% DV)

Magnesium: 22 mg (6% DV)
Manganese: 0.1 mg (5% DV)
Phosphorus: 40 mg (6% DV)
Potassium: 417 mg (9% DV)

♦Key Nutrients

Guavas are rich in dietary fiber and vitamin C, with moderate levels of folic acid.

Lycopene in guava fights prostate and breast cancers.

See the full nutrition facts and benefits of guavas.

8. Banana

Bananas are one of the most popular and widely consumed fruits in the world. They are known for their convenient, peelable nature and sweet, tropical flavor.

Bananas are a good source of essential nutrients. They are rich in potassium, vitamin C, vitamin B6, dietary fiber, and various antioxidants. They are also a convenient source of quick energy due to their natural sugars, particularly glucose, fructose, and sucrose.

Here is the nutritional value of banana per 100 grams:
Calories: 89 kcal
Carbohydrate: 22.8 g
Sugars: 12.2 g
Dietary fiber: 2.6 g
Fat: 0.33 g
Protein: 1.09 g

Riboflavin (B2): 0.073 mg (6% DV)
Pantothenic acid (B5): 0.334 mg (7% DV)
Vitamin B6: 0.4 mg (31% DV)
Folate (B9): 20 μg (5% DV)
Vitamin C: 8.7 mg (10% DV)

Magnesium: 27 mg (8% DV)
Manganese: 0.27 mg (13% DV)
Potassium: 358 mg (8% DV)

♦Key Nutrients

Bananas are rich in vitamin B6, with moderate levels of vitamin C and potassium.

For more information, see this article: the nutritional benefits of bananas.

9. Passion fruit

Passion fruit is a tropical fruit with a unique and exotic flavor. The flavor of passion fruit is often described as a combination of sweet and tart with a tropical, citrusy undertone.

Passion fruit is a good source of various vitamins and minerals, including vitamin C, vitamin A, dietary fiber, and potassium. It is also rich in antioxidants, which can help protect the body from oxidative damage.

Here is the nutritional value of passion-fruit per 100 grams:
Calories: 97 kcal
Carbohydrate: 23.4 g
Sugars: 11.2 g
Dietary fiber: 10.4 g
Fat: 0.7 g
Protein: 2.2 g

Vitamin A equiv: 64 μg (8% DV)
beta-Carotene: 743 μg (7% DV)
Riboflavin (B2): 0.13 mg (11% DV)
Niacin (B3): 1.5 mg (10% DV)
Vitamin B6: 0.1 mg (8% DV)
Vitamin C: 30 mg (36% DV)

Iron: 1.6 mg (12% DV)
Magnesium: 29 mg (8% DV)
Phosphorus: 68 mg (10% DV)
Potassium: 348 mg (7% DV)

♦Key Nutrients

Passion fruit is a rich source of vitamin C and a moderate source of riboflavin, niacin, iron, and phosphorus.

For more nutritional benefits of passion fruit, click here.

10. Kiwifruit

Kiwifruit is a small fruit known for its vibrant green flesh, tiny black seeds, and sweet-tart flavor. There are different varieties of kiwifruit: green kiwifruit and golden or yellow kiwifruit.

Kiwifruit is praised for its health benefits. The high vitamin C content supports the immune system and skin health. The dietary fiber in kiwifruit aids in digestion, and the fruit's antioxidants are believed to offer protection against oxidative stress. Kiwifruit also contains the enzyme actinidin, which may help with digestion.

Consumption of fresh fruits rich in vitamin C has been shown to be beneficial in protecting against respiratory symptoms associated with asthma and helping with wheezing symptoms in children. Kiwi has one of the highest vitamin C contents of any fruit.

Here is the nutritional value of green kiwifruit per 100 grams:
Calories: 61 kcal
Carbohydrate: 14.7 g
Sugars: 8.99 g
Dietary fiber: 3 g
Fat: 0.52 g
Protein: 1.14 g

Vitamin B6: 0.063 mg (5% DV)
Folate (B9): 25 μg (6% DV)
Vitamin C: 92.7 mg (112% DV)
Vitamin E: 1.46 mg (10% DV)
Vitamin K: 40.3 μg (38% DV)

Copper: 0.13 mg (7% DV)
Potassium: 312 mg (7% DV)

♦Key Nutrients

Kiwifruit is rich in vitamin C and vitamin K, has a moderate content of vitamin E.

Kiwifruit seed oil contains alpha-linolenic acid, an omega-3 fatty acid. Kiwifruit pulp contains carotenoids such as provitamin A beta-carotene, lutein, and zeaxanthin.

See the full nutritional values and benefits of kiwifruit for more information.

Remember that the exact potassium content of fruits can vary depending on factors like size and ripeness. Incorporating these high-potassium fruits into your diet can help you meet your daily potassium requirements and promote overall health. It's essential to maintain a balanced diet to ensure you're getting a variety of nutrients from different sources.