High potassium fruits
The most potassium per serving among fruits comes from plantain (1068 mg per 1 plantain, 23% DV), then durian (1059 mg per 1 cup, chopped or diced, 23% DV) and tamarind (754 mg per 1 cup, pulp, 16% DV). 2 of the 43 fruits we compared reach FDA's “high in potassium” level of 20% DV per serving.
High potassium fruits, ranked per serving
| # | Food | Serving | Potassium | Calories | Potassium per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Plantain | 1 plantain (9.5 oz, 270 g) | 1068 mg (23% DV) | 332 calories | 396 mg | High |
| 2 | Durian | 1 cup, chopped or diced (8.6 oz, 243 g) | 1059 mg (23% DV) | 357 calories | 436 mg | High |
| 3 | Tamarind | 1 cup, pulp (4.2 oz, 120 g) | 754 mg (16% DV) | 287 calories | 628 mg | Good source |
| 4 | Jackfruit | 1 cup, sliced (5.8 oz, 165 g) | 739 mg (16% DV) | 157 calories | 448 mg | Good source |
| 5 | Avocado | 1 fruit (4.8 oz, 136 g) | 690 mg (15% DV) | 227 calories | 507 mg | Good source |
| 6 | Pomegranate | 1 pomegranate (9.9 oz, 282 g) | 666 mg (14% DV) | 234 calories | 236 mg | Good source |
| 7 | Soursop | 1 cup, pulp (7.9 oz, 225 g) | 626 mg (13% DV) | 148 calories | 278 mg | Good source |
| 8 | Mango | 1 fruit (11.9 oz, 336 g) | 564 mg (12% DV) | 202 calories | 168 mg | Good source |
| 9 | Banana | 1 medium (4.2 oz, 118 g) | 385 mg (8% DV) | 114 calories | 326 mg | |
| 10 | Honeydew melon | 1 cup (5.5 oz, 155 g) | 353 mg (8% DV) | 56 calories | 228 mg | |
| 11 | Rhubarb | 1 cup, diced (4.3 oz, 122 g) | 351 mg (7% DV) | 26 calories | 288 mg | |
| 12 | Cherries | 1 cup (5.3 oz, 150 g) | 345 mg (7% DV) | 106 calories | 230 mg | |
| 13 | Grapefruit | 1 cup sections, with juice (8.1 oz, 230 g) | 340 mg (7% DV) | 76 calories | 148 mg | |
| 14 | Lychee | 1 cup (6.7 oz, 190 g) | 325 mg (7% DV) | 125 calories | 171 mg | |
| 15 | Grapes | 1 cup (5.3 oz, 151 g) | 288 mg (6% DV) | 104 calories | 191 mg | |
| 16 | Papaya | 1 cup 1" pieces (5.1 oz, 145 g) | 264 mg (6% DV) | 62 calories | 182 mg | |
| 17 | Cantaloupe | 1 cup cubes (5.6 oz, 160 g) | 251 mg (5% DV) | 54 calories | 157 mg | |
| 18 | Blackberries | 1 cup (5.3 oz, 150 g) | 243 mg (5% DV) | 64 calories | 162 mg | |
| 19 | Strawberries | 1 cup (5.3 oz, 150 g) | 242 mg (5% DV) | 54 calories | 161 mg | |
| 20 | Raspberries | 1 cup (5.3 oz, 150 g) | 234 mg (5% DV) | 86 calories | 156 mg |
Per 3.5 oz (100 g) the order changes: tamarind has 628 mg, but a usual serving is 1 cup, pulp (4.2 oz, 120 g), which puts it at number 3 per serving. We rank by serving because that is what you eat.
Dried fruit, per 1/4 cup or 1 oz
Drying removes water, so a small handful of dried fruit holds what a whole piece of fresh fruit does, with the sugar and calories to match. We list it separately so fresh and dried fruit are compared fairly.
| # | Food | Serving | Potassium | Calories | Potassium per 3.5 oz (100 g) | FDA label term |
|---|---|---|---|---|---|---|
| 1 | Prune | 1/4 cup (1.4 oz, 40 g) | 293 mg (6% DV) | 96 calories | 732 mg | |
| 2 | Raisins | 1/4 cup (1.3 oz, 36 g) | 270 mg (6% DV) | 109 calories | 746 mg | |
| 3 | Dates | 1 oz (28 g) | 197 mg (4% DV) | 79 calories | 696 mg |
The fruits with the least potassium
- Passion fruit: 63 mg (1% DV) per 1 fruit (18 g)
- Lime: 66 mg (1% DV) per 1 fruit (2.3 oz, 65 g)
- Lemon: 80 mg (2% DV) per 1 fruit (2 oz, 58 g)
- Apricot: 81 mg (2% DV) per 1 apricot (1.2 oz, 35 g)
- Cranberry: 88 mg (2% DV) per 1 cup, chopped (3.9 oz, 110 g)
What counts as high or low
- High, rich in, excellent source: 20% of the Daily Value or more per serving. Good source: 10 to 19% DV (21 CFR 101.54). We count the % DV as rounded in the table.
FDA applies these terms to the reference amount on a food label. We apply them to the serving shown, which is usually the same size or close to it.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Plantain: Plantains, ripe, raw, FDC ID 2710817
- Durian: Durian, raw or frozen, FDC ID 168192
- Tamarind: Tamarinds, raw, FDC ID 167763
- Jackfruit: Jackfruit, raw, FDC ID 174687
- Avocado: Avocados, raw, California, FDC ID 171706
- Pomegranate: Pomegranates, raw, FDC ID 169134
- Soursop: Soursop, raw, FDC ID 167761
- Mango: Mangos, raw, FDC ID 169910
- Banana: Bananas, ripe and slightly ripe, raw, FDC ID 1105314
- Honeydew melon: Honeydew melon, raw, FDC ID 2709241
- Rhubarb: Rhubarb, raw, FDC ID 167758
- Cherries: Cherries, raw, FDC ID 2709231
- Grapefruit: Grapefruit, raw, white, all areas, FDC ID 174676
- Lychee: Lychee, FDC ID 2709240
- Grapes: Grapes, red or green (European type, such as Thompson seedless), raw, FDC ID 174683
- Papaya: Papayas, raw, FDC ID 169926
- Cantaloupe: Melons, cantaloupe, raw, FDC ID 746770
- Blackberries: Blackberries, raw, FDC ID 2709273
- Strawberries: Strawberries, raw, FDC ID 2709283
- Raspberries: Raspberries, raw, FDC ID 2709281
- Prune: Prune, dried, FDC ID 2709211
- Raisins: Raisins, golden, seedless, FDC ID 168164
- Dates: Dates, medjool, FDC ID 168191
- Passion fruit: Passion-fruit, (granadilla), purple, raw, FDC ID 169108
- Lime: Lime, raw, FDC ID 2709170
- Lemon: Lemons, raw, without peel, FDC ID 167746
- Apricot: Apricot, with skin, raw, FDC ID 2710815
- Cranberry: Cranberries, raw, FDC ID 171722
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.54, nutrient content claims for “good source” and “high”. https://www.ecfr.gov/current/title-21/section-101.54 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.