What Tropical Fruits Are High in Potassium?

December 11, 2025 •

3 min read

According to the Dietary Guidelines for Americans, most individuals do not get enough potassium from their diet. Including a variety of produce can help bridge this gap, and many delicious tropical fruits are excellent sources of this essential mineral. Here is what tropical fruits are high in potassium and how they can benefit your health.

Quick Summary

An essential mineral for blood pressure and muscle function, potassium is abundant in many tropical fruits. This guide lists several flavorful options like avocados, guavas, and durian, detailing their potassium content and other health benefits.

Key Points

Avocado has more potassium than banana: A single medium avocado can provide more than double the potassium of a medium banana.
Guava is a high-potassium source: With 688mg of potassium per cup, guava is a potent source of this mineral.
Dried fruits are potassium-concentrated: Dried apricots and prunes offer highly concentrated potassium, but also contain more sugar.
Potassium aids blood pressure regulation: This essential electrolyte is critical for managing blood pressure and fluid balance in the body.
Variety is key: Exploring different tropical fruits like durian, passion fruit, and mamey sapote can add more potassium and diverse nutrients to your diet.
Pomegranate is a good source: Pomegranate seeds and juice provide a good dose of potassium along with antioxidants.
Potassium supports nerve function: Adequate potassium intake is essential for healthy nerve signals and muscle contractions.

The Importance of Potassium in Your Diet

Potassium is a vital electrolyte that plays a crucial role in maintaining fluid balance, nerve signals, and muscle contractions. A sufficient intake is essential for managing blood pressure, as it helps to regulate the body’s sodium levels. A diet rich in potassium can also help protect against kidney stones and reduce the risk of stroke. While bananas are famously known for their potassium content, a wide variety of tropical fruits offer even higher amounts.

Standout Tropical Fruits High in Potassium

Incorporating a range of tropical fruits into your diet is a flavorful way to boost your potassium intake. Several options contain exceptionally high concentrations of this mineral.

Avocado

Often considered a fruit, avocado is a powerhouse of nutrients. A single medium avocado can contain as much as 975 mg of potassium, which is more than twice the amount found in a medium banana. Avocados are also rich in healthy fats, fiber, and vitamins E and C. They can be added to salads, blended into smoothies, or simply enjoyed on toast.

Guava

This sweet and fragrant fruit is a fantastic source of potassium, with a single cup providing an impressive 688 mg. Guava is also packed with dietary fiber and vitamin C, making it excellent for digestive health and immune support. It can be eaten raw, juiced, or added to desserts.

Durian

Known for its unique aroma, the “king of fruits” is also a nutritional giant. Just half a cup of durian pulp offers a substantial 530 mg of potassium. Durian is high in fiber, antioxidants, and B-vitamins, contributing to overall wellness. It is often used in Southeast Asian cuisine, in both sweet and savory dishes.

Passion Fruit

With its distinctive sweet and tart flavor, passion fruit is another excellent source of potassium. One cup of the pulp contains 821 mg of potassium, making it a highly concentrated option. Passion fruit is also rich in fiber, vitamin C, and vitamin A, which are important for immune function and vision.

Mamey Sapote

A less common but highly nutritious tropical fruit, mamey sapote contains a significant amount of potassium, with one cup providing 795 mg. This fruit has a creamy texture and sweet flavor, making it a delicious addition to smoothies and milkshakes. It is also a good source of vitamins C and B6.

Comparison of Potassium in Common Tropical Fruits

To highlight the wide range of choices available, here is a comparison of the potassium content in some popular tropical fruits based on a 100g serving.


Tropical Fruit	Potassium (mg per 100g)	Other Key Nutrients
Plantain (cooked)	465	High in dietary fiber, Vitamin A, and Vitamin C.
Guava	417	Excellent source of Vitamin C and dietary fiber.
Banana	358	Contains Vitamin B6 and Manganese.
Passion Fruit	348	Rich in Vitamin C, fiber, and Vitamin A.
Kiwi	312	High in Vitamin C, Vitamin K, and fiber.
Cantaloupe	267	Good source of Vitamin A, Vitamin C, and water.
Mango	168	Contains Vitamin C and Vitamin A.

How to Incorporate High-Potassium Tropical Fruits into Your Diet

Smoothies: Blend avocado, banana, and a cup of passion fruit pulp for a potassium-packed morning smoothie.
Fruit Salads: Combine sliced cantaloupe, kiwi, and pomegranate seeds for a colorful and nutrient-rich salad.
Snacks: Enjoy dried apricots or raisins as a convenient, on-the-go snack. Remember to consume these in moderation due to their concentrated sugar content.
Frozen Treats: Blend durian or mamey sapote with milk or yogurt to create a delicious, high-potassium ice cream or frozen dessert.
Juices: For a quick boost, enjoy a glass of passion fruit or pomegranate juice, but be mindful of the added sugar in many commercial brands.

Conclusion

While the humble banana often steals the spotlight, the world of tropical fruits offers an abundance of excellent sources of potassium. From the creamy richness of avocado and durian to the vibrant tang of guava and passion fruit, incorporating these fruits into your diet is a delicious and easy way to support your cardiovascular and overall health. With a variety of flavors and textures, there's a tropical fruit high in potassium for every palate and meal plan. Explore these delicious options and reap the numerous health benefits they provide.

Learn more about the health benefits of potassium at the National Kidney Foundation.

Important note: This information is for general dietary knowledge and is not a substitute for professional medical advice, especially for those with kidney conditions or on specific medications.

Frequently Asked Questions

While bananas are well-known, avocado often contains the most potassium among tropical fruits. A single medium avocado provides significantly more potassium than a medium banana.

No, pineapple is not considered a high-potassium fruit. A half-cup serving of canned pineapple contains only about 100 mg of potassium, placing it in the moderate to low-potassium category.

While fruits are an excellent source, relying on fruit alone is not recommended. A balanced diet should include a variety of potassium-rich foods, including vegetables, legumes, and dairy, to meet daily requirements.

Yes, dried tropical fruits like apricots and prunes have a highly concentrated potassium content. However, they also contain more sugar, so they should be consumed in moderation.

Yes, coconut water is a notable source of potassium and is known for its hydrating properties. It's an excellent option for replenishing electrolytes.

A half cup of papaya contains around 390 mg of potassium, making it a very good source of the mineral.

For healthy individuals with normal kidney function, consuming too much potassium from fruit is highly unlikely. However, those with kidney disease or certain medical conditions should consult a doctor before increasing their intake.