Although many foods contain potassium, fruits are excellent sources of this mineral. Potassium is necessary for metabolism, muscle tissue regulation, blood pressure control and proper functioning of body cells. According to the United States Department of Agriculture, the daily recommended dietary intake of potassium for adults is 4.7g. According to the National Institutes of Health, women who breastfeed should consume 5.1g potassium daily.
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According to the USDA, bananas are rich in potassium. They contain 537mg potassium per 1 cup serving, or 422mg potassium per banana.
Cantaloupe is high in potassium. According to the USDA, 1 cup of this fruit contains 427mg potassium and 1/8 of this melon contains 184mg potassium.
Citrus fruits contain high levels of potassium. One cup of orange juice contains 496mg potassium, a cup of orange pieces contains 326mg potassium, and a single orange contains 237mg potassium. One half of a white grapefruit contains 175mg potassium; one half of a pink or red grapefruit contains 166mg potassium.
Dried fruits that contain more than 1,000mg per 1 cup serving include deglet noor dates and seedless raisins. Three dried peach halves contain 388mg potassium.
According to the USDA, a cup of red or green grapes contains 306mg potassium. Ten red or green grapes contain 96mg potassium.
Honeydew melon is potassium-rich, containing 388mg potassium per cup. Even 1/8 of a honeydew melon contains 365mg potassium.
According to the USDA, one medium kiwi fruit contains 237mg potassium.
According to the USDA, a single mango contains 323mg potassium.
According to the USDA, a single papaya contains 781mg potassium. Just one cup of papaya contains 360mg potassium.
Peaches are potassium-rich, containing 323mg per cup or 186mg per single peach.
Plantains contain very high amounts of potassium, whether cooked or raw. A raw, medium plantain contains 893mg potassium. A cup of cooked plantains contains 716mg potassium.
According to the USDA, one watermelon wedge contains 320mg potassium and a single cup of watermelon contains 170mg potassium.