What Fruit Has the Most Potassium? Surprising Facts

November 24, 2025 •

4 min read

While bananas are famously known for their potassium, many people are surprised to learn they aren't the fruit with the highest concentration. For instance, just half a cup of dried apricots contains a massive 755 mg of potassium, significantly more than a medium banana's 422 mg. This revelation highlights the importance of exploring beyond common assumptions when seeking the best dietary sources of this vital mineral.

Quick Summary

An exploration of potassium-rich fruits, revealing that dried apricots and other fruits contain more potassium than a banana, offering key information on how to meet daily mineral needs through a balanced diet.

Key Points

Dried Apricots are the Top Fruit Source: A half-cup of dried apricots contains significantly more potassium (755 mg) than a medium banana (422 mg).
Concentration is Key: The drying process removes water, concentrating nutrients like potassium in dried fruits.
Avocado and Guava are Major Fresh Fruit Sources: Whole avocados and guava fruits contain substantial amounts of potassium and other nutrients.
Potassium is Vital for Health: It helps maintain healthy blood pressure, supports nerve and muscle function, and is crucial for overall cardiovascular wellness.
Variety is Best: A balanced diet incorporating various fruits and vegetables is the best strategy for meeting your daily potassium needs.
Consider Portion Sizes: Dried fruits are more calorie-dense, so it's important to be mindful of serving sizes.
Consult a Professional: Individuals with kidney issues should seek medical advice before altering their potassium intake.

Dried Fruits Pack a Powerful Potassium Punch

Dried fruits consistently outperform their fresh counterparts in terms of potassium concentration due to the removal of water during the drying process. This makes them a highly efficient source for boosting your intake, though it also concentrates their natural sugars and calories, so they should be consumed in moderation.

The Potassium Champion: Dried Apricots

Leading the pack is the dried apricot. A half-cup serving provides an impressive 755 mg of potassium, which is approximately 22% of the recommended daily intake. This makes them an excellent snack for a quick and concentrated dose of the mineral. Dried prunes and raisins are also strong contenders, offering 635 mg and 270 mg per half-cup serving, respectively.

Fresh Fruit Contenders for Potassium Supremacy

While dried fruits lead, several fresh fruits offer substantial potassium without the added concentration of sugar. Here are some of the best choices:

Avocado: One whole avocado delivers almost 15% of the Daily Value for potassium, containing 487 mg in a half-avocado serving. Its healthy fats also make it a nutrient-dense option.
Guava: This tropical fruit is a potent source, with a single cup providing 688 mg of potassium. Guava is also packed with vitamin C.
Kiwi: A cup of sliced kiwi contains about 562 mg of potassium, and is also rich in vitamin C and fiber.
Pomegranate: A single pomegranate fruit provides 14% of the daily value for potassium, and is also known for its antioxidant properties.
Cantaloupe: A refreshing fruit, half a cup of cantaloupe provides 214 mg of potassium, along with high water content.

The Importance of Potassium for Health

Potassium is an essential mineral and electrolyte vital for several bodily functions. It plays a crucial role in maintaining healthy blood pressure, supporting muscle and nerve function, and transporting nutrients into cells. Maintaining a proper balance of potassium and sodium is important for cardiovascular health and may help protect against stroke. Because the body cannot produce its own potassium, it must be obtained through diet.

Comparison of Potassium-Rich Fruits (Per Serving)


Fruit Type	Serving Size	Potassium (mg)	Notes
Dried Apricots	½ cup	755	Highly concentrated source; also high in calories.
Guava	1 cup	688	Excellent tropical source, high in vitamin C.
Prunes (Dried)	½ cup	635	Concentrated source with good fiber content.
Kiwi	1 cup, sliced	562	A cup offers a significant boost of potassium and vitamin C.
Avocado	½ fruit	487	Rich in heart-healthy fats, along with potassium.
Cantaloupe	1 cup, cubed	473	A hydrating option with good potassium levels.
Banana	1 medium	422	A readily available source, though not the highest.
Pomegranate Juice	1 cup	533	Juice is a good source, but whole fruit offers more fiber.
Dates (Dried)	¼ cup	292	Another concentrated dried fruit option.

How to Incorporate Potassium-Rich Fruits into Your Diet

Including a variety of potassium-rich fruits into your meals is both delicious and simple. Here are some ideas:

Snack on dried fruits: Keep a small bag of dried apricots or prunes for a convenient, on-the-go snack. Be mindful of portion sizes due to the higher sugar content.
Add fresh fruit to breakfast: Top your yogurt, cereal, or oatmeal with sliced kiwi, cantaloupe, or avocado for a flavorful and nutrient-dense start to your day.
Blend smoothies: Combine bananas, avocado, or berries with milk or yogurt for a creamy, potassium-packed smoothie.
Mix into salads: Add fresh fruit like oranges, melon, or avocado to salads to introduce new flavors and textures.

Conclusion

While the banana is a well-known source of potassium, it is far from being the single best fruit for this vital mineral. Dried fruits, particularly apricots, offer a highly concentrated amount, while fresh options like guava and avocado provide substantial quantities along with other beneficial nutrients. A balanced diet rich in a variety of fruits and vegetables is the most effective way to ensure you meet your daily potassium requirements for optimal health, supporting everything from blood pressure to muscle function. When choosing your next snack, remember to think beyond the banana and explore the diverse world of high-potassium fruits for a greater health benefit.

The Power of a Balanced Diet

Potassium is just one of many important minerals our bodies need. A diet that includes a wide array of plant-based foods, including fruits, vegetables, legumes, and nuts, provides a broad spectrum of vitamins and minerals. This holistic approach is almost always superior to focusing on a single food item. For individuals with health concerns like kidney disease, consulting a doctor or dietitian before significantly increasing potassium intake is essential, as excessive levels can be dangerous.

For more information on recommended daily mineral intake, visit the NIH Office of Dietary Supplements.

Practical Tips for Boosting Potassium

Choose fresh fruits over juice when possible to retain beneficial fiber.
Keep dried fruits handy for quick, potassium-rich snacks.
Mix and match different fruits and vegetables to ensure a varied nutrient intake.
Add potassium-rich vegetables like spinach and sweet potatoes to your meals alongside your favorite fruits.
Combine fruits with other potassium sources like yogurt or nuts for a well-rounded snack.

Frequently Asked Questions

Dried apricots contain the highest concentration of potassium among common fruits. A half-cup serving provides 755 mg, which is nearly double the amount found in a medium banana.

Yes, a banana is still a good and convenient source of potassium, offering 422 mg in a medium fruit. However, other fruits, both fresh and dried, contain higher concentrations.

The drying process removes water from the fruit, which concentrates its nutrients, including potassium. This is why dried fruits like apricots and prunes have such high levels of the mineral per serving.

For healthy individuals with normal kidney function, it is difficult to consume too much potassium from food alone. However, people with impaired kidney function should monitor their intake and consult a doctor, as high levels can be dangerous.

The recommended daily intake for adults is 4,700 mg. However, many people do not consume this much potassium through their diet.

Yes, a single whole avocado contains more potassium than a medium banana. A half-avocado serving provides 487 mg, more than the 422 mg found in a medium banana.

Among fresh fruits, guava often tops the list, with one cup providing 688 mg of potassium. However, avocado is another excellent choice with a significant amount per serving.