Are purple plums high in potassium? What you need to know

January 2, 2026 •

3 min read

A single medium-sized raw plum contains about 104 to 113 milligrams of potassium, contributing around 2-3% of the daily value. While not among the highest sources of this mineral, purple plums offer a moderate amount of potassium alongside other beneficial nutrients.

Quick Summary

This article details the potassium content of purple plums, comparing them to other common fruits. It explores the health benefits associated with plums' mineral profile and clarifies how this fruit fits into a balanced, potassium-conscious diet.

Key Points

Moderate Potassium Source: A single medium-sized purple plum contains approximately 104 milligrams of potassium, contributing about 2-3% of the recommended daily value.
Higher in Prunes: Dried plums, or prunes, have a much more concentrated potassium content, providing a higher dose per serving.
Supports Heart Health: The potassium in plums helps regulate blood pressure and eases tension in blood vessel walls, reducing the risk of heart disease.
Aids Bone Health: Plums contain potassium, vitamin K, and vitamin C, which are beneficial for maintaining bone density and health.
Best When Varied: For optimal potassium intake, it's best to include a variety of fruits and vegetables in your diet, as some options contain higher amounts than fresh plums.
Versatile and Nutritious: Plums can be enjoyed fresh, dried, or incorporated into smoothies, baked goods, and savory dishes to add both flavor and nutrients.
Monitor Intake: While beneficial, excessive consumption of plums, especially prunes, can cause digestive issues due to their fiber content.

What is the potassium content of purple plums?

For a medium-sized, raw purple plum weighing approximately 66 grams, the potassium content is around 104 milligrams. For a larger serving of one cup of sliced, raw plums (about 165 grams), the potassium increases to around 259 milligrams. This translates to about 2-3% of the Daily Value (DV) for potassium for a single plum, and roughly 6% of the DV for a one-cup serving, based on a 2,000-calorie diet. The concentration of potassium per 100 grams is about 157 milligrams.

How does processing affect potassium in plums?

It's important to note that the preparation method can alter the potassium content. For example, dried plums, commonly known as prunes, have a significantly more concentrated potassium level due to the dehydration process. A quarter-cup serving of prunes contains around 319 milligrams of potassium, making them a much richer source compared to their fresh counterparts. In contrast, canned purple plums, which are packed in water and syrup, may have a lower potassium count per plum than fresh ones because the mineral can leach into the liquid.

Health benefits of consuming potassium from plums

Potassium plays a crucial role in the body, and the moderate amount found in purple plums contributes to several health benefits.

Blood Pressure Regulation: Potassium is known to help regulate blood pressure by balancing out the negative effects of sodium. A higher potassium intake is linked to lower blood pressure, reducing the risk of heart disease and stroke.
Muscle and Nerve Function: As an electrolyte, potassium is essential for proper muscle contraction and nerve signal transmission. Regular intake supports normal muscle function and nerve health throughout the body.
Cardiovascular Health: The combination of potassium and antioxidants in plums helps support overall cardiovascular health. Studies indicate that incorporating plums into the diet may help reduce cholesterol levels and decrease arterial stiffness.
Bone Health: Potassium, along with other vitamins like K and C found in plums, plays a part in maintaining bone health and density. Some research suggests that prunes, in particular, may help preserve bone mineral density in postmenopausal women.

Comparing plums to other potassium-rich fruits

While plums offer a valuable dose of potassium, they are not the most potent source when compared to other fruits. Here is a comparison of potassium content in common fruits per standard serving:


Fruit (Fresh)	Standard Serving	Approximate Potassium (mg)	Notes
Plum	1 medium	104	Moderate source
Banana	1 medium	425	Very high source
Mango	1 medium	325	High source
Kiwi	1 medium	240	Moderate-high source
Orange	1 small	240	Moderate-high source
Cantaloupe	½ cup cubed	215	Moderate source
Strawberries	½ cup sliced	125	Moderate source

This comparison table illustrates that while plums are a good contributing source of potassium, fruits like bananas, mangoes, and kiwis contain significantly higher amounts per serving. Therefore, relying on a variety of fruits and vegetables is the best strategy to meet your daily potassium requirements.

Ways to incorporate plums into your diet

Integrating purple plums into a healthy diet is simple and delicious. Here are a few ideas:

Snack fresh: Enjoy raw plums on their own for a simple, nutritious snack.
Blend into smoothies: Add plums to your morning smoothie along with leafy greens and other fruits for an extra nutrient boost.
Top off yogurt or oatmeal: Slice plums and add them to yogurt or oatmeal for natural sweetness and added fiber.
Bake into desserts: Use plums in tarts, crumbles, or other baked goods. Using dried plums (prunes) is also an excellent alternative.
Create savory sauces: Plums can be cooked down into sauces for savory dishes, particularly with poultry or pork, to add a sweet and tangy flavor. For more nutritional information, reliable sources like the Harvard T.H. Chan School of Public Health are excellent references on potassium and diet.

Conclusion

In summary, purple plums are a moderate source of potassium, not a particularly high one, but they contribute valuable nutrients to a balanced diet. A single medium plum provides around 104 milligrams of potassium, along with other essential vitamins and fiber. Their rich antioxidant content, along with the potassium, offers numerous health benefits, particularly supporting heart and bone health. For those looking to maximize their potassium intake, dried plums (prunes) offer a more concentrated dose, while a diverse diet of fruits, vegetables, and other foods remains the most effective approach.

Frequently Asked Questions

A single medium-sized purple plum contains approximately 104 to 113 milligrams of potassium, which is about 2% of the Daily Value for this mineral.

Yes, dried plums or prunes contain a significantly higher, more concentrated amount of potassium than fresh plums. A quarter-cup serving of prunes provides about 319 milligrams of potassium.

Potassium in plums helps regulate blood pressure by reducing the effects of sodium in the body and easing tension in blood vessel walls. This can lower the risk of stroke and other heart diseases.

Many fruits contain more potassium per serving than fresh plums, including bananas, avocados, mangoes, kiwis, and oranges.

Yes, the potassium content in plums can help manage high blood pressure. A diet rich in potassium is effective in lowering blood pressure, especially when combined with reduced sodium intake.

Plums contribute to bone health through their potassium content, as well as vitamins K and C, which are necessary for maintaining bone density.

While it's difficult to consume dangerous levels of potassium from food alone, individuals with certain health conditions, like kidney disease, should monitor their intake of high-potassium foods, including plums.

For a more concentrated dose of potassium, opt for dried plums (prunes). However, the best way to ensure adequate potassium is to eat a wide variety of fruits, vegetables, and other whole foods.