Healthy diets rich in potassium can help lower blood pressure, slow bone loss and reduce the risk of developing kidney stones. Adults should get 4,700 mg of potassium each day. Individuals with high blood pressure or a high risk of developing high blood pressure should pay careful attention to meeting this recommended potassium intake. Almost all fruits provide good sources of potassium.
Bananas
Bananas provide one of the best fruit sources of potassium, with 450 mg per medium banana. A 110-calorie medium banana also provides 3 g of dietary fiber, 2 percent of your recommended daily vitamin A and iron intake and 15 percent of your recommended daily vitamin C intake.
Kiwifruit
A serving of two medium kiwifruit provides 450 mg of potassium, the same amount in a medium banana. This 90-calorie serving also provides 4 g of dietary fiber, 2 percent of your recommended daily intake of vitamin A and iron, 4 percent of your recommended daily intake of calcium and 240 percent of your recommended daily intake of vitamin C.
Sweet Cherries
A 1-cup serving of sweet cherries, or about 21 cherries, provides 350 mg of potassium. This 100-calorie serving also provides 1 g of dietary fiber, 2 percent of your recommended daily vitamin A, iron and calcium intake and 15 percent of your recommended daily vitamin C intake.
Melons
An 80-calorie serving of watermelon, or 2 cups of diced pieces, provides 270 mg of potassium as well as 30 percent of your recommended daily vitamin A intake and 25 percent of your recommended vitamin C intake. A quarter of a medium cantaloupe, or a 50-calorie serving, provides 240 mg of potassium, 120 percent of your recommended daily vitamin A intake and 80 percent of your recommended daily vitamin C intake. A 50-calorie serving of honeydew melon, or about a tenth of a medium melon, provides 210 mg of potassium and 45 percent of your recommended daily vitamin C intake.
Citrus Fruits
One medium, 80-calorie orange provides 250 mg of potassium and 130 percent of your recommended daily vitamin C intake. One medium, 50-calorie tangerine provides 160 mg of potassium and 45 percent of your recommended daily vitamin C intake. Half a medium grapefruit, or a 60-calorie serving, provides 160 mg of potassium, 35 percent of your recommended vitamin A intake and 100 percent of your recommended vitamin C intake.
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