Potassium is a mineral your body requires to perform vital functions like maintaining your heartbeat, nerve communication and muscle functioning. Because many foods contain potassium, you should typically take in enough if you eat a healthy diet. While it is impossible to tell if a food is high in potassium by looking at it, many fruits tend to be high in potassium. Understanding which fruits are good sources in your daily diet can help you meet your daily potassium needs.
Very High Potassium Sources
Fruits that have very high amounts of potassium are those that have more than 300 mg of potassium per serving, according to the Colorado State University Extension. Examples of high-potassium food sources include three apricots, 1/4 of an avocado, a medium banana or 1 cup of cantaloupe. Eating 1 cup of honeydew melon, a large nectarine, 10 medium prunes or 1/4 cup of raisins also are all high sources of potassium from fruits in your daily diet.
Moderate Potassium Sources
Other fruits contain between 200 and 300 mg of potassium, which is considered a fair source of potassium in your daily diet. For example, eating a large apple or medium peach or orange can give you between 200 and 300 mg of potassium. Other moderate potassium sources include 1/2 cup of grapefruit juice or 1 cup of strawberries.
Low Potassium Sources
If you are trying to increase your daily potassium intake, knowing which fruits are lower in potassium can help you determine what fruits you may need to avoid. Also, if you have a condition such as kidney disease, your physician may recommend limiting the amount of potassium in your daily because your kidneys may not be able to filter potassium as effectively. Examples of lower-potassium fruits include 1/2 cup of applesauce, 1/2 cup of blueberries or 10 medium grapes.
Serving Considerations
When considering the amount of potassium in a fruit, also consider serving sizes. For example, 1/2 cup of orange juice has between 200 and 300 mg of potassium. However, you may often drink a whole cup of orange juice when you consume the juice. This means you have doubled your potassium intake from fruits. If you have trouble meeting your daily potassium recommendations -- about 4,700 mg of potassium for adults older than 14 -- add extra servings of fruit to your daily diet.
References
- Drugs.com; Potassium Content of Foods List; 2011
- Health.gov; Dietary Guidelines for Americans 2005; July 2008
- Linus Pauling Institute; Potassium; Jane Higdon, Ph.D.; February 2004
- University of Maryland Medical Center; Potassium; May 2009
- Colorado State University Extension; Potassium and Health; J. Anderson, et al.; August 2008
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