Is Mango High in Potassium? Your Guide to This Tropical Fruit's Mineral Content

November 27, 2025 •

3 min read

According to the USDA, a standard 100-gram serving of raw mango contains approximately 168 milligrams of potassium. This fact leads many to question how a mango's potassium levels stack up, especially when compared to famously high-potassium foods like bananas. Understanding if mango is high in potassium is key for those monitoring their mineral intake.

Quick Summary

A medium serving of mango provides a moderate amount of potassium, contributing to daily mineral needs and supporting cardiovascular health without being excessively high.

Key Points

Moderate Potassium: A standard 100g serving of mango contains around 168mg of potassium, classifying it as a good source, but not exceptionally high compared to other common fruits.
Heart Health: The potassium in mangoes, coupled with low sodium, helps to regulate blood pressure and supports overall cardiovascular health.
Nutrient-Dense: Beyond potassium, mangoes are an excellent source of Vitamin C, Vitamin A, and dietary fiber, contributing to a healthy immune system and digestion.
Comparison to Bananas: While a cup of mango contains a healthy amount of potassium, it is generally less than what is found in a medium banana, a key takeaway for comparison.
Portion Control for Health Conditions: Individuals with kidney disease or other conditions requiring potassium restriction may need to monitor mango intake, but smaller portions are often safe.

Mango's Potassium Content Explained

While mangoes are a nutritious fruit, classifying them as "high in potassium" depends largely on serving size and context. A 100g serving of mango provides about 168 mg of potassium, which is a good source but not as high as some other fruits. However, a larger serving, such as a full mango or a 1-cup portion (around 165g), increases the total intake. A 165g cup of sliced mango contains approximately 277 mg of potassium. This is a significant contribution to an adult's recommended daily intake and is considered a good source for supporting bodily functions. It is the overall nutritional profile, including the ratio of potassium to sodium, that makes mangoes a healthy dietary choice for maintaining blood pressure.

The Importance of Potassium in Your Diet

Potassium is a crucial electrolyte that plays a vital role in several bodily functions, including:

Regulating Blood Pressure: A proper balance of potassium and sodium helps maintain healthy blood pressure levels. Potassium helps to counteract the effects of excess sodium in the body.
Supporting Heart Health: It is essential for nerve signaling and muscle contractions, which are critical for maintaining a regular heartbeat. Its role in blood pressure management directly contributes to overall heart health.
Maintaining Fluid Balance: Potassium, along with other electrolytes, helps to regulate the fluid balance inside and outside of your cells.

Comparison Table: Mango vs. Other Fruits

To put mango's potassium content into perspective, here's how it compares to other fruits commonly eaten for their mineral content (potassium values are approximate and can vary by variety and size):


Fruit (Standard Serving)	Approximate Potassium (mg)	Notes
Mango (1 cup, sliced)	277	A good source, often included in heart-healthy diets.
Banana (1 medium)	425	Famously high in potassium, often used as a benchmark.
Kiwi (1 medium)	240	Also a good source, containing slightly less than a cup of mango.
Cantaloupe (½ cup cubed)	215	Provides a solid amount of potassium for a smaller serving size.
Dates (¼ cup)	292	A concentrated source, though intake should be moderated due to high sugar.

A Broader Look at Mango's Nutritional Value

Beyond potassium, mangoes are nutritional powerhouses packed with other vitamins and antioxidants that offer wide-ranging health benefits. These include:

High in Vitamin C: A single cup of mango can provide a significant portion of your daily vitamin C, which is essential for immune function, skin health, and iron absorption.
Rich in Vitamin A: Mangoes are loaded with beta-carotene, which the body converts to vitamin A. This vitamin is crucial for healthy vision, skin, and immune health.
Antioxidant Properties: The fruit contains potent antioxidants like mangiferin, quercetin, and gallic acid. These compounds help protect cells from free radical damage, which can reduce the risk of chronic diseases.
Digestive Health: Mangoes contain dietary fiber and digestive enzymes that help promote regular bowel movements and support a healthy gut.

Considerations for Specific Health Conditions

For most healthy individuals, incorporating mango into a balanced diet is highly beneficial. However, individuals with certain health conditions, particularly chronic kidney disease (CKD), may need to monitor their potassium intake. If a doctor or registered dietitian has recommended limiting potassium, portion control is key. A smaller, ½-cup serving of mango (approximately 139mg of potassium) can be a low-potassium option, but always consult a healthcare provider for personalized advice.

Conclusion: A Healthy Addition, Not a Potassium Powerhouse

In summary, while not the absolute highest source of potassium among fruits, mangoes are a good contributor to daily potassium intake, especially when eaten in a full serving. Their ability to help manage blood pressure, combined with their richness in other essential vitamins and antioxidants, makes them an excellent addition to a heart-healthy diet. For those concerned about specific potassium levels, mango's contribution is beneficial and manageable within a balanced nutritional plan. The broader health benefits, from immune support to digestive aid, solidify the mango's reputation as a truly healthy and delicious fruit.

For more detailed nutritional information and daily recommendations, refer to authoritative health resources. A good starting point is the fact sheets from the National Institutes of Health (NIH) Office of Dietary Supplements on essential minerals like potassium.

Frequently Asked Questions

The potassium content in a whole mango varies by size. For example, a medium mango (around 325g) can contain approximately 325mg of potassium, as per some food lists. This is a substantial amount for a single fruit.

Yes, mango is good for high blood pressure. It is a good source of potassium and magnesium, which help regulate blood pressure and promote a healthy heart rhythm. Its low sodium content also contributes to this benefit.

A banana typically has more potassium than a mango. While a cup of sliced mango contains around 277mg of potassium, a medium banana can have as much as 425mg, making bananas a more concentrated source of this mineral.

People with kidney disease may be able to eat mangoes, but they should do so in moderation and consult a doctor or dietitian. Due to mango's potassium content, portion control is crucial for those on a potassium-restricted diet.

Besides potassium, mangoes offer numerous health benefits. They are rich in Vitamin C, Vitamin A, and antioxidants, which support immune function, eye health, and fight against cell damage.

Dried mango is also a source of potassium, but it is much more concentrated due to the removal of water. A small serving of dried mango will contain more potassium than the same weight of fresh mango, so it should be consumed in moderation.

Mango helps maintain fluid balance through its potassium content. As an electrolyte, potassium works with sodium to manage the movement of fluids and nutrients into and out of the body's cells.