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High potassium fruits in USDA data start with dried fruit and a few dense tropical fruits: half a cup of dried apricot halves has about 755 milligrams of potassium, a cup of sliced jackfruit about 739 milligrams and a cup of avocado cubes about 728 milligrams, according to USDA FoodData Central. A medium banana, the fruit most people name first, has about 422 milligrams in the same USDA data, about 9% of the FDA Daily Value. The table below ranks 21 fruits by USDA potassium per serving, with FDC IDs and the FDA percent Daily Value, and then explains why drying and serving size change the ranking.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- In USDA data, dried apricot halves, jackfruit, avocado, guava, prunes and raisins all pass 600 milligrams of potassium per serving; a medium banana has about 422 milligrams.
- Drying concentrates potassium: USDA lists raw apricots at about 259 milligrams per 100 grams and dried apricot halves at about 1,162 milligrams per 100 grams.
- The FDA Daily Value for potassium on Nutrition Facts labels is 4,700 milligrams, and ODS notes that a food with 20% or more of the DV per serving counts as a high source.
- ODS says many fruits and vegetables are excellent sources of potassium and that the body absorbs about 85% to 90% of the potassium in food.
- ODS advises people with impaired potassium excretion, such as those with chronic kidney disease or on ACE inhibitors, to consult a physician or registered dietitian about potassium from all sources.
High potassium fruits ranked by USDA potassium per serving
The table uses USDA FoodData Central SR Legacy entries. Fresh fruit is shown per 1-cup USDA portion (cubes, slices, pieces or sections), dried fruit per half cup, and a banana as one medium fruit; one Medjool date is included to show how a single piece compares. The percent Daily Value (%DV) compares each serving with the FDA Daily Value of 4,700 milligrams for adults and children 4 and older, and the last column shows potassium per 100 grams of the same USDA entry.
| Fruit (USDA FDC ID) | Serving | Potassium | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Durian, raw or frozen (168192) | 1 cup chopped | 1,059 mg | 23% | 357 | 436 mg |
| Apricots, dried, uncooked (173941) | 1/2 cup halves | 755 mg | 16% | 157 | 1,162 mg |
| Jackfruit, raw (174687) | 1 cup sliced | 739 mg | 16% | 157 | 448 mg |
| Avocado, raw (171705) | 1 cup cubes | 728 mg | 15% | 240 | 485 mg |
| Guava, common, raw (173044) | 1 cup | 688 mg | 15% | 112 | 417 mg |
| Prunes, uncooked (168162) | 1/2 cup pitted | 637 mg | 14% | 209 | 732 mg |
| Raisins, dark, seedless (168165) | 1/2 cup packed | 614 mg | 13% | 247 | 744 mg |
| Kiwifruit, green, raw (168153) | 1 cup sliced | 562 mg | 12% | 110 | 312 mg |
| Figs, dried, uncooked (174665) | 1/2 cup | 507 mg | 11% | 186 | 680 mg |
| Dates, deglet noor (171726) | 1/2 cup chopped | 482 mg | 10% | 207 | 656 mg |
| Cantaloupe, raw (169092) | 1 cup cubes | 427 mg | 9% | 54 | 267 mg |
| Banana, raw (173944) | 1 medium | 422 mg | 9% | 105 | 358 mg |
| Pomegranate arils, raw (169134) | 1 cup | 411 mg | 9% | 144 | 236 mg |
| Apricots, raw (171697) | 1 cup halves | 401 mg | 9% | 74 | 259 mg |
| Honeydew, raw (169911) | 1 cup diced | 388 mg | 8% | 61 | 228 mg |
| Cherries, sweet, raw (171719) | 1 cup pitted | 342 mg | 7% | 97 | 222 mg |
| Orange, raw (169097) | 1 cup sections | 326 mg | 7% | 85 | 181 mg |
| Nectarine, raw (169914) | 1 cup slices | 287 mg | 6% | 63 | 201 mg |
| Mango, raw (169910) | 1 cup pieces | 277 mg | 6% | 99 | 168 mg |
| Papaya, raw (169926) | 1 cup pieces | 264 mg | 6% | 62 | 182 mg |
| Dates, medjool (168191) | 1 date | 167 mg | 4% | 66 | 696 mg |
The top of the list is not the banana but dried fruit and dense tropical fruit: durian, jackfruit, avocado and guava are all above 680 milligrams per cup in USDA data, and dried apricots lead the dried group ahead of prunes, raisins, figs and dates. Kiwi, cantaloupe, banana, pomegranate and honeydew sit in the 388 to 562 milligram band per cup or per fruit in the same USDA data.
Fruits with the most potassium, gram for gram: why dried fruit leads
Drying removes water and leaves the minerals behind, so the same fruit becomes several times more concentrated by weight. USDA SR Legacy lists raw apricots at about 259 milligrams of potassium per 100 grams and dried apricot halves at about 1,162 milligrams per 100 grams, more than four times as much. Calories concentrate the same way: USDA lists about 48 calories per 100 grams for raw apricots and about 241 for dried. That is why the table shows dried fruit per half cup and fresh fruit per cup.
The ODS potassium fact sheet makes the same point with its own food table, which places apricots, prunes and raisins, all dried and per half cup, above a medium banana. ODS lists the dried apricot serving at 755 milligrams per half cup and a medium banana at 422 milligrams, the same figures the USDA entries above produce. By weight, the highest potassium fruits in this list are the dried ones, apricot halves, raisins, prunes, both kinds of dates and figs, all between 656 and 1,162 milligrams per 100 grams in USDA data; among fresh fruits, avocado leads per 100 grams at about 485 milligrams, with jackfruit, durian and guava next.
Potassium in fruit depends on the serving you count
Rankings move with the serving, as the USDA portions show:
- Avocado: a cup of cubes is about 728 milligrams in USDA data, but a whole 201-gram avocado is about 975 milligrams, or 21% of the FDA Daily Value.
- Kiwi: one 69-gram kiwifruit is about 215 milligrams in USDA data, while a cup of slices is about 562 milligrams.
- Dates: one Medjool date is about 167 milligrams in USDA data; a half cup of the chopped deglet noor variety is about 482 milligrams.
The National Kidney Foundation (NKF) generally counts a food as high-potassium at 200 milligrams or more per serving, and its fruit list names half a banana, a quarter of an avocado, one kiwi, one orange, five dates and five dried apricot halves as servings that cross that line. Our sibling guide to fruits low in potassium lists the other side of the NKF table.
What ODS says about potassium from fruit
The NIH Office of Dietary Supplements (ODS) fact sheet states that many fruits and vegetables are excellent sources of potassium, as are some legumes and potatoes, and that the body is estimated to absorb about 85% to 90% of the potassium in food. The potassium in fruits and vegetables, ODS notes, comes as potassium phosphate, sulfate, citrate and other forms, not the potassium chloride used in salt substitutes and some supplements.
ODS lists the Adequate Intakes set by the National Academies in 2019, 3,400 milligrams for men and 2,600 milligrams for women age 19 and older, as reference values that do not apply to people with impaired potassium excretion because of medical conditions such as kidney disease or medications. They are population reference values from ODS, not a personal target. Our foods high in potassium guide covers vegetables, beans, dairy and fish alongside fruit, and our potassium guide covers supplements.
How the potassium Daily Value works on labels
Under the FDA labeling rule (21 CFR 101.9), the Daily Value for potassium is 4,700 milligrams for adults and children 4 and older, and potassium must appear on the Nutrition Facts label. ODS explains that foods providing 20% or more of the DV are considered high sources of a nutrient, but that foods providing lower percentages of the DV also contribute to a healthful diet; by that ODS yardstick only the cup of durian in the table reaches 20%, and most fruits provide 6% to 16% per serving in USDA data.
Fruit juice as a potassium source
Juice carries potassium too. USDA SR Legacy lists raw orange juice at about 496 milligrams per cup, the same figure ODS prints in its table, and the NKF list places orange juice, prune juice, pomegranate juice and grapefruit juice among higher-potassium choices. Our coconut water guide covers that beverage separately.
Who should be careful with high potassium fruits
ODS states that in healthy people with normal kidney function, high dietary potassium intakes do not pose a health risk because the kidneys eliminate excess amounts in the urine, and that no Tolerable Upper Intake Level has been set for potassium. ODS also states that in people with impaired urinary potassium excretion due to chronic kidney disease or the use of certain medications, such as angiotensin converting enzyme (ACE) inhibitors or potassium-sparing diuretics, even dietary potassium intakes below the AI can cause hyperkalemia. ODS advises anyone at risk of hyperkalemia to consult a physician or registered dietitian about appropriate potassium intakes from all sources.
NIDDK explains that chronic kidney disease can make it harder for the kidneys to remove potassium from the blood, and that a health care professional can check your potassium level using a blood test. If you have been told to limit potassium, our guides to low potassium foods and fruits low in potassium list the NKF lower-potassium choices; follow your care team’s advice on serving sizes.
Frequently Asked Questions
Which fruit has the most potassium per serving?
In USDA data, a cup of chopped durian has about 1,059 milligrams. Among everyday fruits, a half cup of dried apricot halves leads at about 755 milligrams in USDA data, then jackfruit and avocado.
Do bananas have the most potassium?
No. A medium banana has about 422 milligrams in USDA data, about 9% of the FDA Daily Value, which places it mid-table behind dried fruit, avocado, guava, kiwi and cantaloupe per serving.
Why does dried fruit have so much potassium?
Drying removes water, so the minerals concentrate by weight. USDA lists raw apricots at about 259 milligrams per 100 grams and dried apricot halves at about 1,162 milligrams.
What is the Daily Value for potassium?
The FDA Daily Value used on Nutrition Facts labels is 4,700 milligrams for adults and children 4 and older. ODS notes that 20% or more of the DV per serving counts as a high source.
Does fruit juice count as a source of potassium?
Yes. USDA lists raw orange juice at about 496 milligrams per cup, and ODS names fruit juice among the top sources of potassium for children in the United States.
Can you get too much potassium from fruit?
ODS states that high dietary intakes do not pose a health risk in healthy people with normal kidney function, but that with chronic kidney disease or certain medicines even intakes below the AI can cause hyperkalemia; ODS advises consulting a physician or registered dietitian in that case.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Fruits Low in Potassium: USDA Values per Serving, Ranked, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Banana Calories and Nutrition by Size: Are Bananas Healthy?, Apricots: Nutrition, Benefits, Dried Apricots and Kernel Safety.