How much potassium does Mandarin have? A nutritional deep dive

November 16, 2025 •

4 min read

According to the USDA, one cup of mandarin orange sections contains approximately 324 mg of potassium, making it a healthy source of this essential mineral. This article delves into the specifics of how much potassium does Mandarin have and examines its full nutritional impact.

Quick Summary

Mandarin oranges contain a notable amount of potassium, with the exact concentration varying by serving size. They also provide other key nutrients, including fiber and vitamin C, supporting overall health and wellness.

Key Points

Moderate Potassium Content: A medium-sized mandarin contains approximately 140 mg of potassium.
Serving Size Matters: A full cup of mandarin sections offers a more substantial amount, around 324 mg of potassium.
Rich in Vitamin C: Mandarins are an excellent source of vitamin C, bolstering immune system function.
High in Dietary Fiber: The fruit, including the white pith, is rich in fiber that aids digestion and can help lower cholesterol.
Overall Heart Health: The combination of potassium and low sodium in mandarins helps regulate blood pressure.
Antioxidant Power: Mandarins contain powerful antioxidants that protect cells from oxidative stress.

Understanding Potassium in Mandarins

Potassium is a crucial mineral that plays a vital role in the human body, helping to maintain normal fluid levels, support nerve function, and regulate muscle contractions, including those of the heart. Mandarins are a delicious and convenient source of this electrolyte, offering a simple way to increase your intake through diet.

Potassium Content by Serving Size

While the specific potassium content can vary based on the fruit's size, ripeness, and cultivation, several sources provide clear nutritional estimates based on standard serving sizes. The U.S. Food and Drug Administration (FDA) recommends a Daily Value (DV) of 4,700 mg of potassium for adults. Mandarins can contribute meaningfully to this daily target.

Here is a breakdown of the potassium you can expect from different mandarin servings:

Per 100 grams: A 100-gram serving of raw mandarin contains between 140 and 180 mg of potassium, based on various nutritional data.
Per Medium Fruit: A typical medium-sized mandarin orange, weighing about 88 grams, provides approximately 139 to 140 mg of potassium.
Per Cup: For a larger serving, one cup of raw mandarin sections (about 195 grams) offers around 324 mg of potassium.

Mandarin's Full Nutritional Profile

Beyond potassium, mandarins are packed with other beneficial vitamins and minerals that contribute to their healthy reputation. These include:

High in Vitamin C: A single medium mandarin can supply a significant portion of your daily vitamin C needs. This powerful antioxidant is essential for immune function, skin health, and wound healing.
Good Source of Fiber: Mandarins are rich in dietary fiber, which promotes healthy digestion, helps with cholesterol management, and contributes to a feeling of fullness. The white pith contains a substantial amount of this beneficial fiber, and eating it is recommended.
Antioxidant Properties: Mandarins contain flavonoids and carotenoids, including beta-carotene and beta-cryptoxanthin, which have antioxidant properties that help protect the body's cells from oxidative damage.
Other Minerals: They also provide smaller but valuable amounts of calcium and magnesium, which are important for bone health.

Comparing Mandarins to Other Fruits

While mandarins are a solid source of potassium, it is useful to compare their mineral content with other common fruits to put their contribution into perspective. This can help inform dietary choices for those looking to maximize their potassium intake from fruit.


Fruit (per standard serving)	Serving Size	Approximate Potassium (mg)	Notes
Mandarin Orange	1 medium (88g)	140	A convenient and easy-to-peel snack.
Navel Orange	1 medium	More than mandarin	Generally higher in both potassium and vitamin C.
Banana	1 medium	422	A classic high-potassium fruit, often cited as a top source.
Cantaloupe	½ cup cubed	247	Excellent source, higher per smaller serving size than mandarin.
Dried Apricots	½ cup	755	Potassium content becomes highly concentrated upon drying.

As the table shows, a single mandarin contains less potassium than a medium banana or a comparable serving of cantaloupe. However, its lower calorie count and high concentration of other nutrients still make it an excellent choice for a balanced diet. Furthermore, fruits like dried apricots offer significantly higher potassium per serving due to the concentration of nutrients.

Health Benefits of a Mandarin-Rich Diet

Regularly incorporating mandarins into your diet offers more than just a potassium boost. Here are some of the key health benefits:

Supports Heart Health: The combination of potassium and low sodium content helps regulate blood pressure and eases tension in blood vessel walls. This contributes to overall cardiovascular well-being.
Aids Digestion: The fiber in mandarins promotes smooth bowel movements, which is crucial for a healthy digestive system. Soluble fiber can also help lower LDL (bad) cholesterol levels.
Boosts Immunity: With their high vitamin C content, mandarins help to strengthen the immune system, assisting the body in fighting off infections and illnesses.
Provides Antioxidant Protection: The potent antioxidants found in mandarins protect your body's cells from damage caused by free radicals, which can contribute to aging and chronic disease development.

Conclusion

In summary, mandarins are a valuable, potassium-rich fruit that can easily be integrated into your daily diet. While they may not have the highest potassium content compared to other fruits like bananas or dried apricots, they offer a balanced profile of minerals, vitamins, and fiber. With a medium mandarin providing around 140 mg of potassium, and one cup of sections delivering over 320 mg, they are an excellent, convenient source for supporting nerve, muscle, and overall health. Enjoying mandarins as a regular snack contributes positively to your body's essential mineral intake and overall wellness.

For more detailed information on potassium and its role in health, consult authoritative sources like the National Institutes of Health.

Note: Individuals with kidney disease or those taking certain medications should consult a healthcare professional regarding their potassium intake, as excessive amounts can be harmful.

Frequently Asked Questions

Yes, mandarins are considered a good source of potassium. A medium fruit provides a notable amount of this essential mineral, and eating a full cup of sections can significantly contribute to your daily needs.

A medium mandarin has less potassium than a medium banana. For example, a medium banana contains about 422 mg of potassium, while a medium mandarin provides around 140 mg.

No, the potassium content can differ. Canned mandarins often have different nutritional values, and it is best to check the specific product's label for accurate information. Some canning processes can alter the nutrient levels.

The potassium in mandarins helps support heart health by aiding in blood pressure regulation and helps maintain proper nerve and muscle function. It also assists in balancing the body's fluid and electrolyte levels.

Fresh mandarin juice is a source of potassium, though it may contain less fiber than eating the whole fruit. Some sources indicate citrus juices are good sources of potassium, though the content can vary.

For most healthy individuals, moderate consumption of mandarins is safe. However, people with pre-existing kidney disease or those on certain medications should monitor their potassium intake and consult a doctor.

Besides potassium, mandarins are rich in vitamin C, dietary fiber, vitamin A, and other minerals like calcium and magnesium. They also contain antioxidants like flavonoids and carotenoids.