High Potassium Foods — Fruits Table

These fruits all have potassium to sodium ratios of better than 3 to 1. They all provide the benefits of high potassium foods – reduced blood pressure with its reduced chance of stroke and heart disease, less chance of osteoporosis and less chance of kidney stones. Although they all have good ratios, some do not have as large a quantity of potassium as others, so it is more difficult to get the 4.7 grams of potassium recommended by the Institute of Medicine.

Avocadoes, bananas, breadfruit, currants, custard-apple, durian, guava, purple passion fruit, persimmons, plantains, and sapote are excellent sources of potassium. Tamarinds are superstars. Other very good sources are abiyuch, carissa, cherimoya, elderberries, figs, grapes, jackfruit, jujube, kiwi, loquats, melons (both cantaloupe and honeydew), oranges, papayas, pummelo, roselle, soursop, and sugar-apples.

Some of the amounts of potassium seem low because some of the foods have more water in the fruit. A cup of cut-up fruit varies from approximately 150 grams to 250 grams (that is, you can multiply the number in the table by 1.5 to 2.5 to get how much a cup of the fruit would weigh), depending on the fruit. So do not get too hung-up on the exact amounts of potassium. Any of the fruits in the table will be a good source of potassium.

Fruits, of course, are usually great raw, so they make quick, convenient snacks. Some can be pureed to make a dip or topping. Many can be used in smoothies, and all sorts of desserts.

The numbers are for 100 grams of food (about 3 1/2 ounces), with the measurement being milligrams for potassium (K) and sodium (Na).

Source, except for the ratio (which we calculated)  – USDA National Nutrient Database Standard Reference – Release 22.

Food K Na Ratio
K:Na
ABIYUCH,RAW 304 20 15.2
ACEROLA JUICE,RAW 97 3 32.3
ACEROLA,(WEST INDIAN
CHERRY),RAW
146 7 20.9
APPLES,RAW,WITH SKIN 107 1 107
APPLES,RAW,WO/
SKN,CKD,MICROWAVE
93 1 93
APPLES,RAW,WO/SKN,CKD,BLD 88 1 88
APRICOTS,RAW 259 1 259
AVOCADOS,RAW,ALL COMM VAR 485 7 69.3
AVOCADOS,RAW,CALIFORNIA 507 8 63.4
AVOCADOS,RAW,FLORIDA 351 2 175.5
BANANAS,RAW 358 1 358
BLACKBERRIES,RAW 162 1 162
BLUEBERRIES,RAW 77 1 77
BREADFRUIT,RAW 490 2 245
CARAMBOLA,(STARFRUIT),RAW 133 2 66.5
CARISSA,(NATAL-PLUM),RAW 260 3 86.7
CHERIMOYA,RAW 287 7 41
CHERRIES,SOUR,RED,RAW 173 3 57.7
CLEMENTINES,RAW 177 1 177
CRABAPPLES,RAW 194 1 194
CRANBERRIES,RAW 85 2 42.5
CURRANTS,EUROPEAN BLACK,RAW 322 2 161
CURRANTS,RED&WHITE,RAW 275 1 275
CUSTARD-APPLE,(BULLOCK'S-HEART),RAW 382 4 95.5
DURIAN,RAW OR FROZEN 436 2 218
ELDERBERRIES,RAW 280 6 46.7
FEIJOA,RAW 155 3 51.7
FIGS,RAW 232 1 232
GOOSEBERRIES,RAW 198 1 198
GRAPEFRUIT JUC,WHITE,RAW 162 1 162
GRAPEFRUIT JUICE,PINK,RAW 162 1 162
GRAPEFRUIT,RAW,PINK&RED,CALIFORNIA&ARIZONA 147 1 147
GRAPES,AMERICAN TYPE (SLIP
SKN),RAW
191 2 95.5
GRAPES,MUSCADINE,RAW 203 1 203
GRAPES,RED OR GRN (EURO
TYPE,SUCH AS THOMPSON SEEDLESS),RAW
191 2 95.5
GUAVAS,COMMON,RAW 417 2 208.5
GUAVAS,STRAWBERRY,RAW 292 37 7.9
JACKFRUIT,RAW 303 3 101
JAVA-PLUM,(JAMBOLAN),RAW 79 14 5.6
JUJUBE,RAW 250 3 83.3
KIWIFRUIT,GOLD,RAW 316 3 105.3
KIWIFRUIT,GRN,RAW 312 3 104
KUMQUATS,RAW 186 10 18.6
LEMON JUICE,RAW 124 1 124
LEMON PEEL,RAW 160 6 26.7
LEMONS,RAW,WITH PEEL 145 3 48.3
LEMONS,RAW,WITHOUT PEEL 138 2 69
LIME JUICE,RAW 117 2 58.5
LIMES,RAW 102 2 51
LITCHIS,RAW 171 1 171
LOQUATS,RAW 266 1 266
MAMMY-APPLE,(MAMEY),RAW 47 15 3.1
MANGOS,RAW 156 2 78
MELONS,CANTALOUPE,RAW 267 16 16.7
MELONS,CASABA,RAW 182 9 20.2
MELONS,HONEYDEW,RAW 228 18 12.7
MULBERRIES,RAW 194 10 19.4
OHELOBERRIES,RAW 38 1 38
ORANGE JUICE,RAW 200 1 200
ORANGE PEEL,RAW 212 3 70.7
ORANGES,RAW,NAVELS 166 1 166
ORANGES,RAW,WITH PEEL 196 2 98
PAPAYAS,RAW 257 3 85.7
PASSION-FRUIT JUC,PURPLE,RAW 278 6 46.3
PASSION-FRUIT JUC,YEL,RAW 278 6 46.3
PASSION-FRUIT,(GRANADILLA),PURPLE,RAW 348 28 12.4
PEARS,RAW 119 1 119
PERSIMMONS,JAPANESE,RAW 161 1 161
PERSIMMONS,NATIVE,RAW 310 1 310
PINEAPPLE,RAW,ALL VAR 109 1 109
PINEAPPLE,RAW,EX SWT VAR 108 1 108
PINEAPPLE,RAW,TRADITIONAL
VAR
125 1 125
PITANGA,(SURINAM-CHERRY),RAW 103 3 34.3
PLANTAINS,RAW 499 4 124.8
POMEGRANATES,RAW 236 3 78.7
PRICKLY PEARS,RAW 220 5 44
PUMMELO,RAW 216 1 216
QUINCES,RAW 197 4 49.2
RASPBERRIES,RAW 151 1 151
RHUBARB,RAW 288 4 72
ROSELLE,RAW 208 6 34.7
ROWAL,RAW 131 4 32.8
SAPODILLA,RAW 193 12 16.1
SAPOTE,MAMEY,RAW 344 10 34.4
SOURSOP,RAW 278 14 19.9
STRAWBERRIES,RAW 153 1 153
SUGAR-APPLES,(SWEETSOP),RAW 247 9 27.4
TAMARINDS,RAW 628 28 22.4
TANGERINE JUICE,RAW 178 1 178
TANGERINES,(MANDARIN
ORANGES),RAW
166 2 83
WATERMELON,RAW 112 1 112