10 Fruits that are Rich in Potassium

25 January, 2020
Even though bananas are the most well-known food for getting potassium, there are many others that can help increase your levels of this mineral. Learn about them in this article!

Potassium is a mineral that balances your body’s electrolytes. That’s why it’s so important to provide your body with enough potassium. One way to do that is to eat potassium-rich fruits.

Potassium is fundamental, because it helps with:

  • The correct functioning of nerve and muscle cells,
  • Digestion,
  • Metabolism,
  • Balancing the electric and chemical processes in your body.

Your body gets potassium through food. Then, your kidneys are in charge of getting rid of any possible excess.

You can get potassium from:

  • Red meat and chicken
  • Salmon, cod, flounder, and sardines
  • Soy products
  • Vegetarian hamburgers
  • Several fruits

Also Read: Delicious Salmon in Lemon Sauce

In this article, we’ll talk about the fruits that are rich in potassium. After all, they’re a delicious way to get it, and this makes it easy to add it to your diet.

 1. Apricots

Apricots.

It’s important to note that dry apricots have more potassium than fresh ones. 100 grams of dried apricots can provide almost 33% of your daily recommended amount of potassium.

Apricots are great for circulation for the following reasons:

  • A study from Isfahan University suggests that apricots are anti-inflammatory, which could make them useful to help prevent rheumatic diseases or arthritis.

 2. Prunes

Besides being rich in potassium, plums give you fiber and sugar. Just 100 grams provides 16% of your recommended daily value of potassium! A study from the Spanish Gastroenterology Association also suggests that prunes are good for constipation.

  • Actually, dried fruits owe their nutritional value to the drying process. This increases the presence of simple carbohydrates.
  • Prunes are also rich in vitamins A, B3, and C.
  • These fruits also increase your energy very quickly thanks to their high sugar content. In addition, it reduces high levels of cholesterol thanks to their pectin content, according to a study from the State University of South Mato Grosso (Brazil).

3. Raisins

Raisins provide an amazing 21% of your recommended daily value in just 3.5 ounces. However, you need to keep in mind that they have a lot of sugar. Because of this, you should balance the amount you eat.

Raisins have potassium.

Raisins are also good for:

  • Reducing acidosis, according to this study from the Ismael Cosio Villegas National Institute of Respiratory Diseases (Mexico).

4. Dates

Just 3.5 ounces of dates give you 21% of the recommended daily value of potassium.

Unlike raisins and prunes, however, it’s not recommended that you eat this many dates. This is because of the large amount of sugar that can change your blood sugar levels.

High-resistance athletes eat dates because they’re rich in antioxidants and minerals. These include potassium, phosphorus, calcium, and magnesium.

Also, they’re rich in vitamin B5. This is a necessary vitamin for hormonal production. One of the things it helps with is transforming fats and carbohydrates into energy. However, information from the U.S. National Library of Medicine says that we still don’t know for sure if these benefits are completely real.

Start eating dates, but be sure to exercise enough every day. This way, you only keep the benefits and get rid of a large amount of sugar they give you.

Also, you shouldn’t eat more than two or three pieces.

5. Figs

Figs have potassium.

Dried figs give you 19% of the daily recommended value of potassium in 3.5 ounces.

  • However, did you know that figs aren’t really fruits? Actually, they are called a syconium. In other words, it’s a cluster of inside-out flowers.
  • The pulpy mass is the stalk that protects the inside. This is where you find the seeds that will be pollinated later.

6. Avocados

Avocados are another one of the fruits rich in potassium. They also are well known for their healthy fats and their heart-protecting benefits, according to this study from Nutrition Science Solutions (United States).

Every 3.5 ounces of avocado gives you about 14% of the daily recommended value of potassium.

7. Guava

This is one of the most versatile fruits on this list. This is because besides giving you about 12% of the recommended daily value of potassium, it gives you a large amount of fiber, Vitamin C, antioxidants, and minerals.

This makes it ideal for:

  • Strengthening your body’s defenses and improving your cardiovascular health, according to a study from the University of Granada (Spain).
  • Controlling diabetes, according to a study from the All India Institute of Medical Sciences.
  • Stimulating cognitive function, thanks to its vitamin B3 and B6 content.

See Also: 7 Herbs that Will Help Treat Diabetes

One of the unknown benefits of guava is its effect on your oral health, since it’s an antibacterial substance, according to this study from Fort Valley State University (United States). 

8. Bananas

Bananas have potassium.

It’s well known that bananas are one of the fruits that are richest in potassium. After all, they contain 10% of the daily recommended value.

Bananas keep your cellular liquids balanced. A study from Appalachian State University found that they also keep your nervous, intestinal, and muscular systems working correctly.

9. Passion fruit contains high amounts of potassium

In 3.5 ounces of passion fruit, you get 10% of the daily recommended value of potassium. You also get essential nutrients that your body needs. These include vitamins B2, A, C, phosphorous, calcium, and fiber.

Also, it is advised for relieving menstrual pains because it has an antispasmodic effect, according to this study from Qazvin University (Iran).

10. Kiwi

Finally, kiwis are great fruit. This is because besides giving potassium, they have a lot of fiber and a large amount of Vitamin C. This fruit will strengthen your immune system and help prevent digestive problems.

  • Viteri Moya JA y Sandoval Pérez PC. “Efecto inhibidor del colutorio de ciruela pasa sobre streptococcus mutans y lactobacillus acidophilus, y comparación con dos colutorios comerciales”. Quito, UCE. 2015
  • Rodríguez L, Lopez L y García M. Determinación de la composición química y actividad antioxidante en distintos estados de madurez de frutas de consumo habitual en Colombia, Mora (Rubus glaucus B.), Maracuyá (Passiflora edulis S.), Guayaba (Psidium guajava L.) y Papayuela (Carica cundinamarcensis J.) Revista Alimentos Hoy.2010;19(21)