20 Fruits With More Potassium Than an Orange

Twenty fruits contain more potassium per 100 grams than an orange, which has 181 mg of potassium per 100 g. The highest potassium levels are found in Dates at 696 mg, followed by Plantain at 499 mg, and Avocado at 485 mg.

This article presents a ranked list of fruits that have higher potassium content than an orange, measured per 100 grams. The comparison highlights fruits that can contribute significantly to your daily potassium intake.

Fruits With More Potassium Than an Orange

Below is the ranked table of fruits with their potassium content per 100 grams.

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 an orange
1	Dates	696 mg	15%	285%
2	Plantain	499 mg	11%	176%
3	Avocado	485 mg	10%	168%
4	Jackfruit	448 mg	10%	148%
5	Guava	417 mg	9%	130%
6	Banana	358 mg	8%	98%
7	Coconut	356 mg	8%	97%
8	Passion Fruit	348 mg	7%	92%
9	Kiwi	312 mg	7%	72%
10	Cantaloupe	267 mg	6%	48%
11	Apricot	259 mg	6%	43%
12	Pomegranate	236 mg	5%	30%
13	Fig	232 mg	5%	28%
14	Honeydew	228 mg	5%	26%
15	Cherries	222 mg	5%	23%
16	Nectarine	201 mg	4%	11%
17	Mulberry	194 mg	4%	7%
18	Grapes	191 mg	4%	6%
19	Peach	190 mg	4%	5%
20	Papaya	182 mg	4%	1%

For reference, an orange has 181 mg of potassium per 100 g, about 4% 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 an orange (181 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?

The fruits with the most potassium include Dates at 696 mg, Plantain at 499 mg, and Avocado at 485 mg. These fruits surpass the potassium content found in an orange.

Does an orange have a lot of potassium?

An orange contains 181 mg of potassium per 100 g, which is 4% of the Daily Value based on a 4700 mg recommendation. While it provides some potassium, many other fruits have higher levels.

How much potassium do you need per day?

The recommended daily intake of potassium is 4700 mg. This amount is essential for maintaining various bodily functions, including muscle and nerve function.

Are these potassium values per 100 grams or per serving?

The potassium values listed for the fruits are per 100 grams. This standard measurement allows for consistent comparison among different fruits.

Key Takeaways

• Twenty fruits exceed the potassium content of an orange.
• An orange has 181 mg of potassium per 100 g.
• Dates, Plantain, and Avocado are the top three fruits for potassium.
• Potassium is crucial for maintaining health, with a daily requirement of 4700 mg.