Fruits High in Potassium: Top 30 per 100 g & per Serving
Per 100 g, the fruits highest in potassium are Seeded raisins (825 mg, 18% DV), Golden raisins (seedless) (746 mg, 16% DV) and Dark raisins (seedless) (744 mg, 16% DV). Per typical serving, Seeded raisins gives the most: 1 cup (165 g) has 1,361 mg (29% DV). 11 of the 74 fruits ranked are a good source (10% DV or more) in a typical serving; 4 reach 20% DV, the FDA bar for “high in”.
Highest in potassium per 100 g
30 of 74 ranked fruits, most potassium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Seeded raisins | 825 mg18% DV | 1 cup165 g | 1,361 mg29% DV | 557 mg |
| 2 | Golden raisins (seedless) | 746 mg16% DV | 1 cup165 g | 1,231 mg26% DV | 496 mg |
| 3 | Dark raisins (seedless) | 744 mg16% DV | 50 raisins26 g | 193 mg4% DV | 498 mg |
| 4 | Avocados (raw, California) | 507 mg11% DV | 1 fruit136 g | 690 mg15% DV | 607 mg |
| 5 | Avocado (raw) | 485 mg10% DV | 1 avocado201 g | 975 mg21% DV | 606 mg |
| 6 | Apples (dried, sulfured, uncooked) | 450 mg10% DV | 1 cup86 g | 387 mg8% DV | 370 mg |
| 7 | Banana (raw) | 358 mg8% DV | 1 medium118 g | 422 mg9% DV | 804 mg |
| 8 | Avocados (raw, Florida) | 351 mg7% DV | 1 fruit without skin and seeds304 g | 1,067 mg23% DV | 585 mg |
| 9 | Passion-fruit juice (purple, raw) | 278 mg6% DV | 1 cup247 g | 687 mg15% DV | 1,090 mg |
| 9 | Passion-fruit juice (yellow, raw) | 278 mg6% DV | 1 cup247 g | 687 mg15% DV | 927 mg |
| 11 | Prune juice (canned) | 276 mg6% DV | 1 cup256 g | 707 mg15% DV | 777 mg |
| 12 | Apricots (raw) | 259 mg6% DV | 1 apricot35 g | 91 mg2% DV | 1,079 mg |
| 13 | Pomegranates (raw) | 236 mg5% DV | 1 pomegranate282 g | 666 mg14% DV | 569 mg |
| 14 | Figs (raw) | 232 mg5% DV | 1 medium50 g | 116 mg2% DV | 627 mg |
| 15 | Honeydew melon (raw) | 228 mg5% DV | 1 wedge125 g | 285 mg6% DV | 1,267 mg |
| 16 | Cherries (sweet, raw) | 222 mg5% DV | 1 cup138 g | 306 mg7% DV | 705 mg |
| 17 | Prickly pears (raw) | 220 mg5% DV | 1 fruit without refuse103 g | 227 mg5% DV | 1,073 mg |
| 18 | Blueberries (dried, sweetened) | 214 mg5% DV | 1/4 cup40 g | 86 mg2% DV | 135 mg |
| 18 | Pomegranate juice (bottled) | 214 mg5% DV | 1 cup249 g | 533 mg11% DV | 793 mg |
| 20 | Orange peel (raw) | 212 mg5% DV | 1 tbsp6 g | 13 mg<1% DV | 437 mg |
| 21 | Muscadine grapes (raw) | 203 mg4% DV | 1 grape6 g | 12 mg<1% DV | 712 mg |
| 22 | Orange juice (raw) | 200 mg4% DV | 1 fruit yields86 g | 172 mg4% DV | 889 mg |
| 23 | Oranges (raw, with peel) | 196 mg4% DV | 1 fruit without seeds159 g | 312 mg7% DV | 622 mg |
| 24 | Casaba melon (raw) | 182 mg4% DV | 0.1 fruit164 g | 298 mg6% DV | 1,300 mg |
| 24 | Papayas (raw) | 182 mg4% DV | 1 fruit157 g | 286 mg6% DV | 847 mg |
| 26 | Orange (raw) | 181 mg4% DV | 1 large184 g | 333 mg7% DV | 770 mg |
| 27 | Oranges (raw, California, valencias) | 179 mg4% DV | 1 fruit121 g | 217 mg5% DV | 731 mg |
| 28 | Tangerine juice (raw) | 178 mg4% DV | 1 cup247 g | 440 mg9% DV | 828 mg |
| 29 | Grapefruit (sections, canned, juice pack, solids and liquids) | 169 mg4% DV | 1 cup249 g | 421 mg9% DV | 914 mg |
| 29 | Oranges (raw, Florida) | 169 mg4% DV | 1 fruit141 g | 238 mg5% DV | 735 mg |
Most potassium per typical serving
The same fruits ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Seeded raisins | 825 mg18% DV | 1 cup165 g | 1,361 mg29% DV | 557 mg |
| 2 | Golden raisins (seedless) | 746 mg16% DV | 1 cup165 g | 1,231 mg26% DV | 496 mg |
| 3 | Avocados (raw, Florida) | 351 mg7% DV | 1 fruit without skin and seeds304 g | 1,067 mg23% DV | 585 mg |
| 4 | Avocado (raw) | 485 mg10% DV | 1 avocado201 g | 975 mg21% DV | 606 mg |
| 5 | Prune juice (canned) | 276 mg6% DV | 1 cup256 g | 707 mg15% DV | 777 mg |
| 6 | Avocados (raw, California) | 507 mg11% DV | 1 fruit136 g | 690 mg15% DV | 607 mg |
| 7 | Passion-fruit juice (purple, raw) | 278 mg6% DV | 1 cup247 g | 687 mg15% DV | 1,090 mg |
| 7 | Passion-fruit juice (yellow, raw) | 278 mg6% DV | 1 cup247 g | 687 mg15% DV | 927 mg |
| 9 | Pomegranates (raw) | 236 mg5% DV | 1 pomegranate282 g | 666 mg14% DV | 569 mg |
| 10 | Mango (raw) | 168 mg4% DV | 1 fruit without refuse336 g | 564 mg12% DV | 560 mg |
| 11 | Pomegranate juice (bottled) | 214 mg5% DV | 1 cup249 g | 533 mg11% DV | 793 mg |
| 12 | Tangerine juice (raw) | 178 mg4% DV | 1 cup247 g | 440 mg9% DV | 828 mg |
| 13 | Cherry juice (tart) | 161 mg3% DV | 1 cup269 g | 433 mg9% DV | 546 mg |
| 14 | Banana (raw) | 358 mg8% DV | 1 medium118 g | 422 mg9% DV | 804 mg |
| 15 | Grapefruit (sections, canned, juice pack, solids and liquids) | 169 mg4% DV | 1 cup249 g | 421 mg9% DV | 914 mg |
Most potassium per 200 kcal
Nutrient density: potassium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Casaba melon (raw) | 182 mg4% DV | 0.1 fruit164 g | 298 mg6% DV | 1,300 mg |
| 2 | Lemon juice from concentrate (canned or bottled) | 109 mg2% DV | 1 cup244 g | 266 mg6% DV | 1,282 mg |
| 3 | Honeydew melon (raw) | 228 mg5% DV | 1 wedge125 g | 285 mg6% DV | 1,267 mg |
| 4 | Passion-fruit juice (purple, raw) | 278 mg6% DV | 1 cup247 g | 687 mg15% DV | 1,090 mg |
| 5 | Apricots (raw) | 259 mg6% DV | 1 apricot35 g | 91 mg2% DV | 1,079 mg |
| 6 | Prickly pears (raw) | 220 mg5% DV | 1 fruit without refuse103 g | 227 mg5% DV | 1,073 mg |
| 7 | Strawberries (raw) | 153 mg3% DV | 1 extra large27 g | 41 mg1% DV | 956 mg |
| 8 | Lemons (raw, without peel) | 138 mg3% DV | 1 fruit58 g | 80 mg2% DV | 952 mg |
| 9 | Grapefruit (raw, white, Florida) | 150 mg3% DV | 1/2 fruit118 g | 177 mg4% DV | 938 mg |
| 10 | Lemon juice (raw) | 103 mg2% DV | 1 lemon yields48 g | 49 mg1% DV | 936 mg |
| 11 | Lime juice (raw) | 117 mg2% DV | 1 lime yields44 g | 51 mg1% DV | 936 mg |
| 12 | Passion-fruit juice (yellow, raw) | 278 mg6% DV | 1 cup247 g | 687 mg15% DV | 927 mg |
| 13 | Grapefruit (sections, canned, juice pack, solids and liquids) | 169 mg4% DV | 1 cup249 g | 421 mg9% DV | 914 mg |
| 14 | Orange juice (raw) | 200 mg4% DV | 1 fruit yields86 g | 172 mg4% DV | 889 mg |
| 15 | Grapefruit (raw, pink and red and white) | 139 mg3% DV | 1/2 medium128 g | 178 mg4% DV | 869 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with potassium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Raspberry juice concentrate | 1,178 mg25% DV | 100 g | 1,178 mg25% DV | 1,066 mg |
| Pineapple juice (frozen concentrate, unsweetened, undiluted) | 472 mg10% DV | 1 can216 g | 1,020 mg22% DV | 527 mg |
| Apples (dehydrated low moisture, sulfured, stewed) | 136 mg3% DV | 1 cup193 g | 262 mg6% DV | 368 mg |
Which foods are ranked
- The 74 fruits on CalorieExplorer with a reported potassium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (74 fruits); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for potassium, 4,700 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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