Along with sodium, potassium helps the body maintain a proper balance of fluids. Potassium, in fact, can help to minimize sodium's unhealthy impact on blood pressure. Diets rich in potassium-containing fruits and vegetables may also slow bone loss and reduce your risk of kidney stones. The USDA recommends consuming 4,700 mg of potassium per day. Most fruits provide good sources of potassium, but some fruits contain particularly high amounts of this nutrient.
Bananas
One medium 110-calorie banana provides 450 mg of potassium, as well as 3 g of dietary fiber and 15 percent of your recommended daily intake of vitamin C. Bananas are also higher in carbohydrates than most fruits, however, with 30 g of total carbohydrates, including 19 g of sugar.
Kiwifruit
The kiwifruit provides just as much potassium as bananas, with 450 mg in a 90-calorie serving, or two medium kiwifruit. This serving also provides 4 g of dietary fiber and 240 percent of your recommended daily intake of vitamin C. This serving contains 20 g of carbohydrates, including 13 g of sugar.
Sweet Cherries
A 1-cup serving of sweet cherries, or about 21 cherries, provides 350 mg of potassium. This 100-calorie serving also provides 4 g of dietary fiber and 15 percent of your recommended daily vitamin C intake. This serving contains 26 g of carbohydrates, including 16 g of sugar.
Watermelon
A 2-cup serving of diced watermelon pieces provides 270 mg of potassium, as well as 1 g of fiber, 25 percent of your recommended daily vitamin C intake and 30 percent of your recommended daily vitamin A intake. This 80-calorie serving contains 21 g of carbohydrates, including 20 g of sugar.
Apple
One large apple contains about 130 calories and provides 260 mg of potassium and 8 percent of your recommended daily vitamin C intake. While apples provide good sources of fiber, with 5 g per serving, they also contain high amounts of sugar. One medium apple contains about 34 g of carbohydrates, including 25 g of sugar.
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