Which fruit contains the highest potassium? Surprising contenders revealed

January 10, 2026 •

4 min read

While bananas are famously known for their potassium, a half-cup serving of dried apricots provides significantly more of this essential mineral. This surprising fact highlights that the most popular fruit for potassium isn't necessarily the leader, with many other options offering a potent nutritional punch.

Quick Summary

This article explores which fruit contains the highest potassium, revealing that concentrated dried fruits often top the charts. It compares potassium levels in popular fruits like bananas, avocados, and dried apricots while outlining the mineral's vital role in body functions.

Key Points

Dried Apricots Reign Supreme: A half-cup serving of dried apricots contains more potassium (755 mg) than the average banana, making it the top fruit source on a per-serving basis.
Avocados are a Potent Source: Avocados are a better source of potassium per gram than bananas, with one whole fruit containing about 690 mg.
Dried Fruit is Concentrated: The dehydration process concentrates all nutrients, including potassium, leading to a higher content per serving but also higher sugar and calories.
Variety is Key: Many other fruits, such as guava, kiwi, and cantaloupe, also offer significant levels of potassium and contribute to a balanced diet.
Supports Essential Body Functions: Adequate potassium from fruits is vital for heart health, blood pressure regulation, and proper nerve and muscle function.
Be Mindful of Portion Size: Due to the concentrated nature of dried fruit, it is important to be mindful of portion sizes to manage sugar and calorie intake effectively.

Dried Apricots: The Potassium Powerhouse

Often overlooked, dried apricots are the clear frontrunner for potassium among fruits on a per-serving basis. A half-cup serving contains an impressive 755 mg of potassium, providing nearly 22% of the daily recommended intake. The dehydration process concentrates all the fruit's nutrients, including potassium, into a smaller, chewy package. This makes them an exceptionally efficient way to boost your intake of this vital mineral. However, this concentration also means higher sugar and calorie density, so mindful portion control is essential, especially for those watching their blood sugar levels.

Why Dried Fruit is So Potent

As fruits dry, their water content evaporates, leaving behind a concentrated source of vitamins, minerals, and natural sugars. This is why a small handful of dried apricots or prunes offers more potassium than a much larger quantity of their fresh counterparts. This concentration of nutrients is a key factor in their high ranking, but it also necessitates caution regarding calorie and sugar intake.

Other High-Potassium Fruit Contenders

Beyond dried apricots, several other fruits offer substantial amounts of potassium, each with its unique flavor and nutritional profile. Avocados are a powerhouse, often containing more potassium per gram than bananas. Guava, kiwi, and cantaloupe are also excellent sources that can be easily incorporated into your diet.

Here are some of the other top-tier fruits for potassium:

Avocado: One California avocado contains approximately 690 mg of potassium. A cup of sliced avocado contains 728 mg.
Guava: A single cup of guava offers 688 mg of potassium.
Kiwifruit: A cup of sliced kiwifruit provides about 562 mg of potassium.
Cantaloupe: A cup of cubed cantaloupe edges out a medium banana, with 473 mg of potassium.
Bananas: A medium banana, the fruit most people associate with potassium, contains about 422 mg.
Pomegranates: One pomegranate contains 400 mg of potassium.

Comparing Potassium in Popular Fruits

To provide a clear picture of how various fruits stack up, here is a comparison table based on common serving sizes.


Fruit	Serving Size	Potassium (mg)	Source
Dried Apricots	½ cup	755
Avocado	1 cup, sliced	728
Guava	1 cup	688
Kiwi	1 cup, sliced	562
Cantaloupe	1 cup, cubed	473
Banana	1 medium	422
Orange	1 cup	326
Strawberries	1 cup, sliced	254

The Health Benefits of Dietary Potassium

Potassium is an essential mineral and electrolyte that plays a critical role in several bodily functions. It is crucial for maintaining fluid balance, muscle contractions, and nerve signals. A diet rich in potassium is linked to several important health benefits:

Heart Health: A high-potassium, low-sodium diet can help reduce blood pressure and lower the risk of heart disease and stroke. Potassium helps ease tension in blood vessel walls.
Kidney Health: Proper potassium intake may help prevent the formation of kidney stones by reducing calcium loss through urine.
Bone Health: Some evidence suggests that potassium from fruits can help maintain bone mineral density.
Nerve and Muscle Function: It is vital for regulating muscle contractions and allowing nerve cells to respond properly.

Conclusion: Beyond the Banana

While the banana has long been the poster child for potassium, this article has shown that other fruits, particularly dried apricots, provide even higher concentrations of this essential mineral per serving. Avocados also surpass bananas on a per-cup basis, offering a unique and versatile alternative. Incorporating a variety of high-potassium fruits like guava, kiwi, and cantaloupe can significantly boost your dietary intake. For most healthy individuals, getting potassium from whole food sources is the safest and most effective way to meet daily requirements. A well-rounded diet that includes these surprising potassium contenders, alongside other fruits, vegetables, and legumes, is key to supporting overall health, from regulating blood pressure to maintaining proper nerve and muscle function. For more detailed information on potassium and its functions, refer to the resources provided by the National Institutes of Health.

Potential Considerations

Although high-potassium fruits are generally safe and healthy, certain individuals, such as those with kidney disease, must monitor their intake. High potassium levels (hyperkalemia) can be dangerous for these individuals, as their kidneys may not be able to effectively remove excess potassium from the blood. Always consult a healthcare professional regarding dietary changes if you have a pre-existing medical condition.

Here are some tips for incorporating more potassium into your diet:

Snack Smart: Keep a small portion of dried apricots, prunes, or raisins on hand for a quick, potassium-rich snack.
Elevate Your Toast: Add sliced avocado to toast in the morning for a healthy fat and potassium boost.
Make Nutrient-Dense Smoothies: Blend bananas, avocado, or kiwi with yogurt for a delicious and powerful start to your day.
Add Fruit to Salads: Toss in pieces of orange or cantaloupe into your next salad for extra flavor and nutrients.

Frequently Asked Questions

Dried fruits are more potassium-dense per serving because the water is removed, concentrating the nutrients. However, they are also higher in sugar and calories. Fresh and dried fruits both offer health benefits, so the best choice depends on your overall dietary needs.

Avocados are a more concentrated source of potassium. A typical avocado contains more potassium than a medium banana, though the serving sizes differ. For instance, a whole avocado may have around 690 mg, compared to a medium banana's 422 mg.

In healthy individuals with normal kidney function, it is difficult to consume too much potassium from natural food sources like fruits. The kidneys are efficient at regulating potassium levels. However, those with kidney disease or on certain medications should monitor their intake and consult a doctor.

Yes, some fruit juices, especially 100% orange juice or pomegranate juice, are good sources of potassium. However, they contain less fiber and more concentrated sugar than whole fruits, so it's generally best to prioritize whole fruit consumption.

Besides fruits, many other foods are excellent sources of potassium. These include vegetables like spinach, sweet potatoes, and winter squash, as well as legumes like white beans and lentils.

Cooking methods like boiling can cause some minerals to leach into the water. However, most fruits are consumed raw, and in most cases, cooking them does not significantly alter their nutritional value or potassium content.

Potassium is essential for maintaining proper fluid balance, regulating blood pressure, aiding in muscle contractions, and supporting healthy nerve function. It is a crucial electrolyte for overall cardiovascular and cellular health.