One of the many benefits of eating fruit is getting plenty of potassium, a mineral important for health and normal functioning.
Potassium is an electrolyte that plays a role in hydration and fluid regulation within the body, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
“It also factors into blood pressure, and studies show that eating more potassium can help lower blood pressure levels,” she adds.
That translates into a lower risk for heart disease and stroke, according to the Centers for Disease Control and Prevention.
Potassium is also needed for proper kidney and heart function, muscle contraction and nerve transmission, the National Institutes of Health note.
But many Americans aren’t getting enough: Potassium is considered an essential nutrient of concern because of “low intakes of nutrient-dense foods” in the U.S., according to the current Dietary Guidelines for Americans.
The recommended daily amount of potassium is 3,400 milligrams for men and 2,600 milligrams for women. To put that in perspective, one medium banana provides 420 milligrams of potassium.
Fruits, mainly yellow and orange ones, are a good source of the nutrient, Rizzo notes. Bananas are the first option most people think of, but there are many other choices on the list.
Here are nine fruits with the most potassium:
Jackfruit
- 1 cup, 739 milligrams of potassium
Jackfruit has two personalities. When ripe, it’s sweet and eaten raw, like any fruit. When unripe, it has a consistency similar to that of chicken or pork so it can be used in recipes as a vegan meat replacement.
“It has a stringy consistency that works especially well with tangy barbecue sauce,” registered dietitian Frances Largeman-Roth notes. “It can be used in tacos, burritos, curries, bowls and stir-fries.”
Jackfruit is a relative of figs and breadfruit, and ranks among fruits with the most protein.
Prunes
- 1 cup of prune juice, 707 milligrams of potassium
- ¼ cup prunes, 319 milligrams of potassium
Prunes, or dried plums, have a chewy, moist texture and taste like portable plum jam. They’re rich in fiber and make the list of fruits with the most antioxidants.
Both prunes and their juice are effective home remedies for constipation, though prune juice has double the calories and less fiber than prunes, experts say.
The recommended serving size for 100% juice is half a cup, Rizzo notes. So even though pomegranate juice and orange juice are also high in potassium, in addition to prune juice, don’t overdo it.
“Your best bet is to get the potassium from a whole fruit and supplement with a little bit of juice,” she advises.
Guava
- 1 cup, 688 milligrams of potassium
The tropical fruit is delicious on its own or when added to salads, smoothies and savory dishes.
Guava is a good source of magnesium and is also one of the fruits with the most protein, fiber and vitamin C.
“The soluble fiber found in guavas can help improve heart health, reduce blood pressure and bad cholesterol" which increases your risk of heart disease and stroke, Shelly Wegman, a registered dietitian at UNC Rex Nutrition Services, previously told TODAY.com.
Kiwi
- 1 cup, 562 milligrams of potassium
This little green fruit is packed with big amounts of fiber and vitamin C. Kiwi fruits also contain lutein, an antioxidant known for its eye health benefits, Wegman says.
With their sweet-tart taste, kiwis are also among fruits with the least sugar.
Cantaloupe
- 1 cup, 473 milligrams of potassium
Sweet and hydrating, cantaloupe is also rich in vitamin A and vitamin C. It also contains lutein and zeaxanthin to support healthy vision.
The orange melon is perfect in fruit salads, wrapped in prosciutto or eaten on its own as a healthy snack.
Banana
- 1 medium banana, 451 milligrams of potassium
- 1 cup of cooked plantains, 663 milligrams of potassium
Bananas are famous for their potassium content and they’re the most popular fruit sold in the U.S.
Creamy and filling, bananas are satisfying because of their natural sugar and fiber.
Bananas contain more carbs than some other fruits and most vegetables, so they often get a bad reputation, but it’s fine to eat a banana every day to get a good amount of potassium, Rizzo says.
“One banana supplies about 15% of your daily potassium needs. Not to mention that bananas naturally add sweetness to any dish, and they also have fiber and vitamin C,” she says.
Plantains, which are in the same family, are larger, starchier and less sweet so they’re cooked rather than eaten raw.
Grapefruit
- 1 fruit, 415 milligrams of potassium
This juicy citrus fruit contains lots of vitamin C, which boosts the immune system and supports skin health. It also comes with some vitamin A, calcium, magnesium and phosphorus.
Grapefruit naturally contains a lot of water, so it’s hydrating. Eat the whole fresh fruit rather than juicing it to get the fiber, dietitians say.
Apricots
- 1 cup fresh, 401 milligrams of potassium
- ¼ cup dried, 378 milligrams of potassium
Orange fruits like apricots contain carotenoids such as beta carotene — pigments that are considered antioxidants — so they make the list of foods nutritionists eat to prevent cancer.
Apricots also come with protein, fiber and less sugar than many other fruits. Dried apricots are satisfying, portable and good for gut health. They’re among snacks recommended by cardiologists, but keep them to a handful to limit calories.
Honeydew melon
- 1 cup, 388 milligrams of potassium
A staple on fruit plates, honeydew melon is juicy and sweet. It’s low in calories and delivers lots of nutrients — even a bit of calcium.
Want more options? There are many other potassium-rich foods to meet your daily needs.
