These fruits high in potassium will help you reach your potassium goal for the day, as they’re all high potassium fruits that offer additional benefits as well. Fruit is the perfect choice for meeting your potassium needs, because in most cases you’ll also be getting the benefits of antioxidants and increased fiber intake.
1. Apricots (Dried): 1162mg Potassium (33% DV)
When you dry a fruit, you concentrate all of its properties, and in this case dried apricots have far more potassium per serving than their fresh counterparts. A 100 gram serving of dried apricots nets you a third of how much potassium you’re supposed to get each day.
When eating dried fruits, be aware that many times the sugar is concentrated as well, which means you’ll want to keep an eye on how much you eat. The same serving described above comes with 53 grams of sugar, so it may not be in your best interest to eat too much of them. Although if you only eat 30 grams or so you’ll be cutting that sugar intake by two thirds and still get 10% of your potassium for the day.
2. Raisins: 749mg Potassium (21% DV)
Raisins are another dried fruit that knocks out its fresh form, with a fifth of your recommended daily value of potassium in a 100 gram serving.
When you consider the grapes they started off as only have only 5% of your daily need, the difference is clear.
Because they’re dried, raisins have more sugar per serving than grapes, so you don’t want to eat a bunch of them in order to get your potassium. A 50 gram serving of raisins has nearly 30 grams of sugar. To put that in perspective, a 12 ounce can of cola as 39 grams of sugar.
3. Prunes: 732mg Potassium (21% DV)
Prunes are not only useful at keeping you regular, they’re an excellent source of potassium. They can be useful in meeting your potassium requirement because even a small serving will give you more potassium than many other fruits and vegetables.
Even though prunes are high in potassium and fiber, they’re also high in sugar, so you don’t want to get carried away with them. A 20 gram serving of prunes will still get you 4% of your potassium, and will cut your sugar down to about 8 grams.
4. Medjool Dates: 696mg Potassium (20% DV)
Medjool dates are a fine source of potassium, providing a fifth of what you need from a 100 gram serving. Because of their sugar you wouldn’t want to eat 100 grams of dates in one sitting though.
Dates are also a good source of fiber, so you’ll be helping your body out in multiple ways. They’re also high in sugar, so you don’t want to go overboard with your consumption in an effort to get more potassium. You could be wreaking havoc on your blood sugar levels, and excess sugar will turn to fat in the body.
5. Figs: 680mg Potassium (19% DV)
Perhaps you don’t have too much experience with figs, since they’re not one of the most popular fruits, and generally only show up in Fig Newtons. But if you’re looking to increase your potassium numbers, you can’t go wrong with them.
Buy dried figs to get more bang for your buck, as they contain far more potassium per serving than fresh. You can also buy fresh, as they’re no slouch in the potassium department, they just don’t have as much as the dried figs do.
6. Avocados: 485mg Potassium (14% DV)
Even though bananas get all of the mainstream potassium attention, avocados actually best them in this area. They contain over 100mg more potassium per serving than bananas, and are arguably just as versatile.
Avocados rank 51st out of 51 fruits and vegetables surveyed by the Environmental Working Group as to which produce is the most important to buy organic instead of conventional. This means you can opt to buy conventional avocados which are generally far less expensive than their organic counterparts.
7. Bananas: 358mg Potassium (10% DV)
Bananas contain a respectable amount of protein, but even with their reputation as being a big source of potassium, they only manage to rank eighth on our list of top fruits with potassium.
When is a banana ready to eat? Many times bananas are eaten before they’re truly ready. Look for brown spots all over your banana before you consider it ready for consumption. It reaches its tastiest point, and offers the best nutritional value when it’s fully ripe.
8. Coconut: 356mg Potassium (10% DV)
Coconut is a very good source of potassium, as well as fiber and protein. You may also notice that it’s contains a fair amount of saturated fat. This isn’t the same sort of saturated fat that you’ve been warned against, the kind found in fast food fare.
You don’t have to crack open a coconut and eat the meat inside, you can buy coconut that is processed so it’s easy to store and eat. You won’t be able to get any potassium from things like coconut oil, and coconut flour, as there isn’t any to be found. Stick with the least processed shredded coconut you can find. Organic and unsweetened is best.
9. Kiwi: 312mg Potassium (9% DV)
Kiwi make a great addition to your shopping cart, as they are not only a good source of potassium, but also Vitamin C and fiber. You’ll be boosting your immune system, helping your digestive system, and keeping your potassium up to avoid the symptoms of potassium deficiency.
Kiwifruit is a better option than an orange if you’re trying to boost your Vitamin C numbers. Ounce for ounce you’re getting more Vitamin C from kiwi than you are from an orange, an interesting fact considering kiwi doesn’t get as much press for its Vitamin C content.
10. Peaches: 190mg Potassium (5% DV)
Peaches round off our list by providing 5% of your daily requirement of potassium in a 100 gram serving. As with all fruit, you’ll want to watch that you don’t exceed your daily limit for sugar, especially if you’re trying to lose fat.
You can also opt for nectarines if you’d like to forego the fuzz and still get a good serving of potassium. They’ll also provide many of the other health benefits typically attributed to peaches because of their close relation.
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