What has more potassium, blueberries or bananas?

November 29, 2025 •

3 min read

According to the National Institutes of Health, a medium-sized banana contains around 422 mg of potassium, which is significantly more than the amount found in an equivalent serving of blueberries. This detailed comparison explores which fruit is the superior source of this vital electrolyte and what that means for your health.

Quick Summary

This guide compares the potassium content and other key nutrients of bananas and blueberries. Learn which fruit provides a higher concentration of this essential mineral per serving, along with their unique health benefits, to help inform your dietary choices.

Key Points

Bananas are the potassium powerhouse: A medium banana contains more than three times the potassium of an equal weight of blueberries.
Blueberries are rich in antioxidants: They contain high levels of anthocyanins, beneficial for brain health and combating oxidative stress.
Nutrient density varies: While bananas offer more potassium and Vitamin B6, blueberries provide more Vitamin K and potent antioxidants.
Potassium is vital for health: It helps regulate blood pressure, nerve function, and muscle contraction, including heart rhythm.
Diversify your diet: The healthiest approach is to include both fruits, along with other high-potassium foods like potatoes and avocados, to cover a broad spectrum of nutrients.
Consider your specific needs: Choose bananas when you need a quick, energy-rich potassium boost, and opt for blueberries for their unique antioxidant profile.

Potassium Champion: Bananas vs. Blueberries

When comparing the potassium content of popular fruits, the banana clearly emerges as the winner. While both are nutritious additions to any diet, a standard serving of banana offers a much higher concentration of potassium than an equal portion of blueberries. This fundamental difference is key for anyone aiming to specifically increase their intake of this vital electrolyte.

Nutritional Breakdown Per 100 Grams

To offer a direct comparison, let's examine the potassium levels of these fruits per 100 grams. This provides a standardized reference point, regardless of serving size. A medium banana, which is roughly 126 grams, contains approximately 422 mg of potassium. In contrast, a 100-gram serving of raw blueberries provides about 114 mg of potassium. When normalized for weight, the banana delivers more than three times the potassium of the blueberry.

The Health Importance of Potassium

Potassium is an essential mineral and electrolyte that plays a crucial role in the body. It helps regulate fluid balance, nerve signals, and muscle contractions, including those of the heart. Adequate potassium intake is vital for maintaining a healthy blood pressure, protecting against stroke, and supporting overall heart and bone health. The modern diet, often high in sodium and low in fruits and vegetables, contributes to a low potassium intake for many individuals. This makes consuming potassium-rich foods like bananas particularly important.

Beyond Potassium: A Look at Other Nutrients

While bananas hold the crown for potassium, blueberries offer their own unique nutritional advantages. They are famously rich in antioxidants, particularly anthocyanins, which are compounds that give them their blue color. These antioxidants support brain health, reduce oxidative stress, and may help lower the risk of heart disease. Blueberries are also a fantastic source of Vitamin K and Vitamin C, offering bone health support and immune function benefits, respectively. On the other hand, bananas are an excellent source of Vitamin B6, which is important for brain development and function, and offer slightly more fiber. Choosing one over the other depends on your specific nutritional goals.

Blueberries vs. Bananas: A Side-by-Side Comparison


Nutrient (Per 100g)	Bananas	Blueberries
Potassium	358 mg	114 mg
Calories	89 kcal	57 kcal
Carbohydrates	22.8 g	14.5 g
Fiber	2.6 g	2.4 g
Sugars	12.2 g	9.7 g
Vitamin C	8.7 mg	9.7 mg
Vitamin B6	0.4 mg	0.08 mg
Vitamin K	0.5 mcg	19.3 mcg
Antioxidants	Lower concentration	Higher concentration (Anthocyanins)

How to Incorporate Both into Your Diet

Instead of choosing just one, incorporating both bananas and blueberries can provide a balanced array of nutrients. For a potassium-packed start to your day, add sliced banana to your morning oatmeal. For an antioxidant boost, sprinkle fresh blueberries over your yogurt or blend them into a smoothie. For an on-the-go snack, grab a banana, while a handful of blueberries can be a refreshing treat. The key is to vary your fruit intake to get a wide spectrum of vitamins, minerals, and phytonutrients. Consider pairing a banana with leafy greens and other vegetables for a potent nutrient combination. *

Other Excellent Potassium Sources

While bananas are a great source, they are not the only, or even the highest, source of potassium available. Several other foods pack a significant potassium punch, often without the higher sugar content of fruits. Foods like cooked potatoes with skin, cooked spinach, avocados, and white beans are all excellent sources of potassium that can be added to your diet. Incorporating a variety of these foods is the best strategy for meeting your daily potassium needs.

Conclusion: A Clear Winner, Depending on the Goal

In conclusion, if the goal is to specifically boost your potassium intake, bananas are the definitive winner over blueberries on a per-serving basis. Their concentration of this crucial electrolyte is substantially higher. However, this does not mean blueberries are inferior. With their high antioxidant content, especially anthocyanins, and other vitamins, they offer unique health benefits that bananas do not provide in the same quantity. Ultimately, the best choice depends on your individual nutritional needs. A healthy, balanced diet is one that includes a wide variety of nutrient-dense foods, and both of these fruits have a valuable place within it.

Frequently Asked Questions

While both support heart health, bananas are particularly beneficial due to their high potassium content, which helps regulate blood pressure. Blueberries contribute with their high antioxidant load.

Yes, eating both fruits offers a wider array of nutrients. Bananas provide a high dose of potassium, while blueberries offer potent antioxidants and Vitamin K, providing a more balanced nutritional profile.

The most significant difference is potassium content. Bananas are a much richer source of potassium, while blueberries are better known for their high antioxidant levels and Vitamin K.

It is unlikely for a healthy person to get too much potassium from dietary sources like bananas, as the body can excrete the excess. However, individuals with kidney issues should monitor their intake and consult a doctor.

Incorporating bananas is a simple way to increase potassium. You can also eat other potassium-rich foods like cooked spinach, potatoes, and avocados.

Blueberries contain antioxidants that can help support cardiovascular health, which is related to blood pressure. However, bananas have a more direct impact due to their high potassium content.

For a pre-workout snack, a banana is often preferred due to its higher carbohydrate and potassium content, providing a quick energy boost and replenishing electrolytes.