Fruit Nutrition
Bananas aren't the only option: discover fruits high in potassium, what this mineral does for blood pressure and muscles, and who should be careful.
By Claire Moreau, Registered Dietitian & Senior Food Researcher · Updated October 11, 2026 · 8 min read · Fact-checked
Potassium is one of the nutrients most people fall short on, yet it plays a central role in heart health, muscle function and fluid balance. Bananas are the famous source, but several fruits contain as much or more. Here's what potassium does and where to find it.
Potassium is an electrolyte that helps nerves send signals, muscles contract (including the heart), and cells maintain fluid balance. It also counteracts some of the effects of sodium on blood pressure. Diets rich in potassium from fruit and vegetables are consistently linked with lower blood pressure and reduced stroke risk.
Adult recommendations are around 2,600 mg per day for women and 3,400 mg for men in U.S. guidance, and about 3,500 mg in UK guidance. Most people get less than this.
Approximate potassium per typical serving:
Drying removes water, so dried apricots, prunes and dates pack a lot of potassium into a small portion — along with concentrated sugar and calories. A small handful (around 30 g) is a sensible serving.
People with chronic kidney disease, and those taking certain medications such as ACE inhibitors, ARBs or potassium-sparing diuretics, may need to limit potassium. High blood potassium can affect heart rhythm. If this applies to you, follow the advice of your doctor or renal dietitian rather than general guidelines.
Add banana to breakfast, snack on an orange or kiwi, include avocado in lunch, and keep a few dried apricots for the afternoon. Combined with vegetables and legumes, these make reaching your potassium target realistic.
No. Avocados, dried apricots, prunes and dates contain more per serving.
Higher potassium intake from food is associated with lower blood pressure, especially combined with less salt.
Only with medical advice; food sources are safer for most people.
This article is for general information only and isn't a substitute for professional medical advice. See our disclaimer.
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