8 Fruits With More Potassium Than a Sweet Potato

Eight fruits contain more potassium per 100 grams than a sweet potato, which has 337 mg of potassium per 100 g. The top three fruits are Dates at 696 mg, Plantain at 499 mg, and Avocado at 485 mg.

This article highlights eight fruits that provide higher potassium content than a sweet potato. The values are ranked based on their potassium content per 100 grams.

Fruits With More Potassium Than a Sweet Potato

Below is a ranked table of these fruits, showcasing their potassium levels.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Potassium (per 100 g)	% Daily Value	% More Than a sweet potato
1	Dates	696 mg	15%	107%
2	Plantain	499 mg	11%	48%
3	Avocado	485 mg	10%	44%
4	Jackfruit	448 mg	10%	33%
5	Guava	417 mg	9%	24%
6	Banana	358 mg	8%	6%
7	Coconut	356 mg	8%	6%
8	Passion Fruit	348 mg	7%	3%

For reference, a sweet potato has 337 mg of potassium per 100 g, about 7% of the Daily Value (4700 mg).

Track Your Potassium Intake

Knowing which fruits are richest in potassium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your potassium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Potassium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram potassium content is higher than that of a sweet potato (337 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 4700 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What fruits have the most potassium?

Dates contain the most potassium, with 696 mg per 100 g, followed by Plantain at 499 mg and Avocado at 485 mg.

Does a sweet potato have a lot of potassium?

A sweet potato has 337 mg of potassium per 100 g, which is considered a moderate amount compared to other potassium-rich foods.

How much potassium do you need per day?

The recommended daily intake of potassium for adults is 4,700 mg, which is essential for maintaining proper bodily functions.

Are these potassium values per 100 grams or per serving?

The potassium values listed are per 100 grams, providing a standard measurement for comparison among the fruits.

Key Takeaways

• Eight fruits exceed the potassium content of a sweet potato.
• A sweet potato contains 337 mg of potassium per 100 g.
• Dates, Plantain, and Avocado are the top three potassium-rich fruits.
• Daily potassium needs for adults are 4,700 mg.