Which fruit has more potassium than a banana?

October 29, 2025 •

3 min read

While bananas are famously known for their potassium content, offering around 422mg per medium fruit, they are far from the top of the list. This might surprise many, but several other fruits have more potassium than a banana, offering even greater benefits for heart health and muscle function.

Quick Summary

This article explores various fruits and fruit products that contain significantly more potassium per serving than a banana, including avocados, pomegranates, and dried fruits, for those looking to boost their intake.

Key Points

Avocados are a top source: A single avocado can contain more than double the potassium of a medium banana, along with healthy fats.
Pomegranates pack a punch: One whole pomegranate provides significantly more potassium than a banana, along with valuable antioxidants.
Dried fruits offer concentrated potassium: Drying fruits like apricots and prunes concentrates their potassium content, offering a potent source in a smaller serving.
Coconut water is highly hydrating: A single cup of coconut water can surpass the potassium found in a medium banana, making it a powerful electrolyte replacer.
Variety is key: Diversifying your fruit intake with options like kiwi, cantaloupe, and orange juice can be more effective for boosting potassium levels than relying solely on bananas.
Potassium is vital for health: The mineral plays a crucial role in regulating blood pressure, supporting heart health, and ensuring proper nerve and muscle function.

The Surprising Truth About Potassium-Rich Fruits

For years, bananas have been the poster child for potassium, a reputation earned through their convenient, moderate dose of this essential mineral. However, as nutritional science has advanced, it's become clear that many other fruits and fruit-based products far surpass the banana in potassium density. By incorporating these powerhouses into your diet, you can easily increase your intake and reap the numerous health benefits associated with proper potassium levels.

Avocados: The Clear Potassium Winner

When it comes to pure potassium quantity, the avocado reigns supreme among common fruits. A single, whole avocado can contain up to 975 milligrams of potassium, more than double the amount found in a medium banana. Beyond its superior potassium content, the avocado is packed with heart-healthy monounsaturated fats, fiber, and vitamins E, C, and B6. This makes it a versatile, nutrient-dense addition to breakfasts, salads, or even smoothies.

Pomegranates: The Jewel of Potassium

Another fruit that outshines the banana is the pomegranate. A single pomegranate fruit contains around 666 milligrams of potassium, a substantial boost over a medium banana. This beautiful fruit is also a great source of fiber and antioxidants called polyphenols, which support healthy blood flow. Pomegranate seeds, known as arils, can be sprinkled on salads, yogurt, or enjoyed on their own as a healthy snack.

Dried Fruits: A Concentrated Source

Dehydrating fruit concentrates its nutritional content, and potassium is no exception. This makes dried fruits a potent source of the mineral, but also higher in sugar and calories, so portion control is key.

Dried Apricots: A half-cup serving of dried apricots contains an impressive 755 mg of potassium, nearly double the amount in a banana. They also provide iron and antioxidants, making them a great addition to trail mix or oatmeal.
Dried Prunes: Dried plums (prunes) are another high-potassium option. A half-cup serving delivers 635 mg of potassium, along with fiber that aids digestion.
Raisins: This popular snack also offers a solid dose of potassium, with about 307 mg per quarter-cup serving.

Melons and Other Fruits

Several melons and lesser-known fruits also pack a significant amount of potassium, often rivaling or surpassing a banana's serving. One cup of balled cantaloupe, for example, offers 473 mg of potassium, while one cup of kiwi provides 562 mg. Other notable options include honeydew melon, papaya, and guava.

The Power of Potassium: A Health Overview

Potassium is an electrolyte that plays a crucial role in maintaining overall health. Its functions extend far beyond just preventing muscle cramps. According to Harvard Health, adequate potassium intake can help regulate blood pressure and reduce the risk of heart disease and stroke. It also assists with proper nerve signaling, muscle contraction, and maintaining a healthy fluid balance in the body.

Potassium Content Comparison

Here is a quick look at how potassium content stacks up among various fruits and related products, using a medium banana as the baseline.


Food Item	Serving Size	Approximate Potassium (mg)	Compared to a Banana
Avocado	1 whole fruit	975	2.3x higher
Dried Apricots	½ cup	755	1.8x higher
Pomegranate	1 whole fruit	666	1.6x higher
Coconut Water	1 cup	509	1.2x higher
Cantaloupe	1 cup (cubed)	473	1.1x higher
Banana	1 medium	422	Baseline
Orange Juice	1 cup	496	1.2x higher
Kiwi	1 cup (sliced)	562	1.3x higher

Conclusion: Diversify Your Potassium Sources

While the banana is a great source of potassium, it is not the only, or even the most potent, option available. For a truly potassium-rich diet, consider diversifying your fruit intake with options like avocados, pomegranates, and dried apricots. By incorporating a variety of these foods, you can ensure your body gets the electrolytes it needs to support proper blood pressure, muscle function, and overall cardiovascular health. Don't just reach for the banana—explore the vast world of high-potassium fruits to supercharge your nutrition.

For more in-depth information on the health benefits of potassium and other nutrients, refer to this comprehensive guide from Harvard Health.

Frequently Asked Questions

While many fruits contain potassium, avocados and pomegranates offer some of the highest amounts per serving. A single avocado contains more than twice the potassium of a banana.

Yes, an avocado has significantly more potassium than a banana. A single avocado contains approximately 975mg of potassium, compared to the 422mg found in a medium banana.

Dried apricots are a standout source, with a half-cup serving containing around 755 mg of potassium. Raisins and prunes are also excellent options.

Yes, coconut water is an excellent source of potassium. A one-cup serving can contain more potassium than a medium banana, making it a great option for rehydration.

A medium banana contains approximately 422mg of potassium.

Many vegetables are also rich in potassium. Excellent non-fruit sources include baked potatoes with the skin, sweet potatoes, spinach, and beans.

Potassium is a vital mineral and electrolyte that helps regulate blood pressure, maintain fluid balance, and support proper nerve and muscle function.