Watermelon has 112 mg of potassium per 100g. A serving provides 9% DV. But, watermelon has a low potassium content, as compared to other favorite fruits, like banana and avocado.
How much potassium do we need a day?
The recommended daily intake of potassium is 2,600 and 3,400 mg for women and men, respectively.
Children and teenagers require lower dosages. Pregnant women require about 2,900 mg, while lactating women require 2,800 mg of potassium a day.[1]
Is watermelon high in potassium?
Actually, watermelon is a great dietary source of potassium. It contains 112 mg of potassium per 100g. It contributes to the daily potassium intake:[2]
- a cup of watermelon contains 170 mg of potassium. This dose is 5% of the recommended daily intake.
- a large slice of watermelon contains 320 mg, or about 9% of the Daily Value.
- a whole watermelon has more than 5,000 mg of potassium.
Do other fruits have more potassium than watermelon?
Watermelon has a low potassium content as compared to other favorite fruits.
Avocados and bananas are the two richest fruits in potassium. They have between 3 and 5 times more potassium than watermelon.
| potassium (mg per 100g) | |
| avocado | 507 |
| banana | 358 |
| cantaloupe | 267 |
| cherries | 222 |
| grapes | 218 |
| kiwi | 198 |
| orange | 169 |
| mango | 168 |
| plums | 157 |
| lemon | 138 |
| pineapple | 137 |
| grapefruit | 127 |
| watermelon | 112 |
| pear | 104 |
| apple | 100 |
| cranberries | 80 |
Potassium & water in watermelon hydrate the body
Potassium, along with sodium, chloride, magnesium, and calcium are important minerals, known as electrolytes. They’re involved in many functions of the human body. For instance, electrolyte imbalances may lead to muscle cramps, fatigue, headaches, and many other adverse effects.
When we sweat, we lose more than water. We lose electrolytes, which we have to replenish.
Eating watermelon is good for hydration, as it’s pretty rich in potassium. Also, it contains traces of magnesium, calcium, and sodium. In addition, watermelon is rich in high-quality, purified water.
Can people who follow low-potassium diets eat watermelon?
Patients with certain diseases, like chronic kidney disease, should consume less potassium than the recommended daily intake. The kidneys can’t easily excrete excess potassium in the urine. Also, patients who take certain medication may need to lower their daily potassium intake.
As watermelon is one of the fruits with the lowest potassium content, patients with kidney disease can eat a cup a day.[3]
Always consult your physician before changing your diet.
Health benefits of potassium
Potassium is an essential nutrient. It’s present in all body tissues. Adequate amounts of potassium may lower high blood pressure, and decrease the risk of cardiovascular disease and stroke.[4,5]
Also, potassium may prevent osteoporosis, as it regulates calcium metabolism. Furthermore, potassium is crucial for glucose metabolism and preventing diabetes.
Other foods high in potassium
Following a diet high in potassium is easy. There are too many foods high potassium. Nuts, seeds, beans, and many vegetables and fruits are excellent dietary sources of potassium.
For instance, common foods like potato, cucumber, and even dark chocolate are high in potassium!
Eating a wide variety of foods with potassium is safe. Healthy people can’t get more potassium than the maximum safe dose from food. Only people with certain health issues like kidney disease should limit their daily potassium intake.
