• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Tastylicious
  • Subscribe
  • Recipes
  • Health
  • Cooking
  • Reviews
  • Food
menu icon
go to homepage
  • Subscribe
  • Recipes
  • Health
  • Cooking
  • Reviews
  • Food
subscribe
search icon
Homepage link
  • Subscribe
  • Recipes
  • Health
  • Cooking
  • Reviews
  • Food
×
Home » Fruits

Are Berries High In Potassium?

doctor rizza joyce miraWritten by Rizza Joyce Mira, MD · Updated on May 31, 2024

Berries come in many shapes and forms and are beloved around the world. Some of them are also considered superfoods because they are so damn healthy.

are berries high in potassium

However, today we're taking a closer look at how much potassium the most popular berries have.

Table of Contents
  • Are berries high in potassium?
  • Are strawberries high in potassium?
  • Are blackberries high in potassium?
  • Are blueberries high in potassium?
  • Are cranberries high in potassium?
  • Are raspberries high in potassium?
  • Are açai berries high in potassium?
  • Are boysenberries high in potassium?
  • Are lingonberries high in potassium?
  • Are elderberries high in potassium?
  • Are goji berries high in potassium?
  • Are blackcurrants high in potassium?
  • Are redcurrants high in potassium?
  • Conclusion

Are berries high in potassium?

Berries, in general, aren't considered to be high-potassium fruits. However, blackcurrants, redcurrants, elderberries, and dried goji berries are rather high in potassium. On the lower side of potassium content, we have blueberries, cranberries, and lingonberries. All other berries fall somewhere in the middle with their potassium content.

  • 15 Fruits High In Potassium (Know Your Fruit)

Are strawberries high in potassium?

fresh ripe delicious strawberries

3.5 oz (100 g) of strawberries contains 153 mg of potassium. A serving of strawberries, 8 large strawberries, or around 144 g, contains 220 mg of potassium. Although that may seem like a lot, it's only 5% of your recommended daily intake of potassium (4,700 mg).

They have many more benefits than just having potassium in them. First of all, they are rich in antioxidants, low in fat, and have around 11% of dietary fiber per cup.

Also, strawberries can help you lower your blood sugar levels by slowing down your glucose metabolism and reducing the risk of type 2 diabetes and weight gain.

Can You Check Your Potassium Level at Home?

The Best Low-potassium Snacks

Are blackberries high in potassium?

3.5 oz (100 g) of blackberries contains 162 mg of potassium. A one-cup serving of blackberries, or around 144 grams, contains 233 mg of potassium. That's a respectable amount, but it accounts for only around 5% of your recommended daily intake of potassium (4,700 mg).

There is only a very slight difference in terms of potassium content between blackberries and wild blackberries. That's why both kinds can be integrated into a low-potassium, kidney-friendly diet.

Blackberries are also considered a superfood because of their low calorie content yet high nutritional value.

Are blueberries high in potassium?

potassium in cup of blueberries

Blueberries are low in potassium, and 3.5 oz (100 g) of blueberries contain only 77 mg of potassium. A one-cup serving of blueberries, or around 148 g, contains only 114 mg of potassium, or around 2.5% of your recommended daily intake of potassium (4,700 mg).

Therefore, blueberries are a perfect berry for those following a low-potassium diet. However, even if your goal is to get as much potassium as you can from your food, you shouldn't dismiss blueberries.

Like other berries, they have valuable antioxidants and a fair amount of fiber, as well as helping lower blood pressure and reduce the levels of oxidized LDL cholesterol.

  • Is Tea High In Potassium? (Hold on to Your Cups!)

Are cranberries high in potassium?

Cranberries are fairly low in potassium, as a one-cup serving of cranberries (100 g of whole berries) only contains around 80 mg of potassium. That's less than 3% of the recommended potassium intake for adults.

Like blueberries, cranberries are an excellent fruit for low-potassium diet followers. For them, and others, they are a great source of vitamin C, E, and B5, as well as manganese and fiber. All the while having low calories.

Are raspberries high in potassium?

potassium in cup of raspberries

Raspberries have a similar potassium content to strawberries and blackberries: 151 mg per 3.5 oz (100 g). A single serving (1 cup/123 g) has slightly more potassium (186 mg). That's still under 200 mg, which isn't a lot and is less than 5% of the recommended daily dose.

Because nearly all calories in raspberries come from carbohydrates, including sugar and fiber, a serving of raspberries provides you with 8 g of fiber, making them a great source of this nutrient. They are also loaded with manganese and vitamin C.

Are açai berries high in potassium?

A typical 3.5 oz (100 g) of açaí berries contains 105 mg of potassium. That really isn't a lot, as it constitutes only around 2% of your recommended daily intake of potassium (4,700 mg).

Açaí berries are typically consumed in smoothies, as part of açaí bowls, or as a frozen puree, dried powder, or even juice. We don't typically eat them as fresh berries.

These versatile berries were enshrouded in controversy in the early 2000s and were even ranked as the number one scam by the FTC in the United States.

  • Is Kale High in Potassium? (Superfood for All?)

Are boysenberries high in potassium?

potassium in cup of boysenberries

100 g (3.5 oz) of frozen boysenberries contain 139 mg of potassium, which isn't much and is in line with other berries such as raspberries, strawberries, and blackberries. A cup of boysenberries (132 g) has 183 mg of potassium and can partly boost your potassium intake.

Boysenberry is a hybrid of the European blackberry (Rubus fruticosus), European raspberry (Rubus idaeus), American dewberry (Rubus aboriginum), and loganberry (Rubus × loganobaccus).

Are lingonberries high in potassium?

Lingonberries are a low-potassium fruit and berry because 3.5 oz, or 100 g, only contains around 90 mg of potassium. That's rather low and can be compared to the potassium content of cranberries and açai berries.

Lingonberry is native to Scandinavia (northern Europe) and is known by different names, such as foxberry, cowberry, partridgeberry, mountain cranberry, bearberry, redberry, and Alaskan lowbush cranberry.

  • 20 Foods High In Potassium & Low In Sodium

Are elderberries high in potassium?

clusters of black elderberry

Elderberries have the most potassium at around 280 mg per 100 g (3.5 oz) and are an excellent source of potassium if you want to boost your intake. One cup (146 g) has 406 mg, which is almost 10% of the daily recommended potassium intake for adults.

They are also full of vitamin C, B6, iron, and other beneficial nutrients. They are 80% water, 18% carbohydrates, and less than 1% protein and fat.

Are goji berries high in potassium?

Goji berries are generally eaten dried, and therefore their potassium content is very high, similar to raisins and other dried fruits. 3.5 oz (100 g) of dried goji berries has 1,132 mg of potassium, which is a quarter of your recommended daily potassium intake.

Of course, almost no one is going to eat that much at once. When we look at a smaller serving size of 28 g, it contains 317 mg of potassium, which is still a lot and would give you quite a boost.

Consequently, anyone on a low-potassium diet should skip goji berries or consume a lesser amount of these delicious berries.

  • Are Lemons and Limes High in Potassium?

Are blackcurrants high in potassium?

black currants in a basket

Blackcurrants, or simply currants, are high-potassium berries that contain 322 mg of potassium per 100 g, or 3.5 ounces. A one-cup serving of currants has 361 mg and is almost 8% of the recommended daily intake.

This berry is notable for its extremely high vitamin C content, of which it has 218% of the daily value per 100 grams. Apart from vitamin C, blackcurrant is also high in manganese, iron, magnesium, phosphorus, and other important nutrients.

Are redcurrants high in potassium?

Redcurrants, which are known for their tart flavor, have 275 mg of potassium per 100 g, or 308 mg per one-cup serving. That makes them rather low in potassium, as you're hardly going to eat that many redcurrants in one sitting.

Although redcurrants don't have as much vitamin C as blackcurrants, they do pack quite a lot. Per 100 grams, redcurrants have almost 50% of vitamin C's daily value. Other than that, there's also vitamin K and manganese in notable quantities, as well as other beneficial nutrients.

Conclusion

Now that we covered all the most popular berries, we can see that the potassium content differs quite a lot. And while blueberries and cranberries don't have much potassium in them, blackcurrants, redcurrants, and dried goji berries do pack quite a potassium boost.

Sources: U.S. DEPARTMENT OF AGRICULTURE, USDA

Don't know which foods are high in potassium? Read our article, 15 Best Food Sources of Potassium. We also have a guide to this important mineral: Potassium 101: All You Need To Know About Potassium.

Primary Sidebar

doctor rizza joyce mira

Rizza Joyce Mira, MD is a pediatric specialist and general practitioner. She has a public health degree and units in nutrition and dietetics. Rizza actively participates in community initiatives to prevent illness and promote the health of parents and their children.

More about us →

More Posts

  • Blueberry Juice: Top 10 Benefits, Risks, Recipes, and MoreBlueberry Juice: Top 10 Benefits, Risks, Recipes, and More
  • 11 Best Juniper Berry Substitutes11 Best Juniper Berry Substitutes
  • Are Blackberries Acidic?Are Blackberries Acidic?
  • Cranberry Juice: 7 Scientifically Proven Health BenefitsCranberry Juice: 7 Scientifically Proven Health Benefits

Footer

↑ back to top

About

  • About Us
  • Press
  • Privacy Policy
  • Terms & Conditions

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact
  • Pinterest
  • Facebook

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2025