Almost everybody eats apples and everybody needs potassium in their diet every single day. So how much potassium do you get from eating one apple? How many apples do you have to eat to get your daily potassium? Are apples high in potassium? Do apples have more potassium than bananas? Find out what is the potassium content of apples and if they are a good source of the dietary mineral.
How much potassium per day?
The average adult with an estimated daily calorie intake of 2000 kcal (kilocalories) needs 4700 mg (milligrams) or 4.7 g (grams) of potassium per day, according to the new dietary guidelines for essential vitamins, minerals and other dietary nutrients. The recommended daily intake (RDI) of potassium has been raised from 3500 mg (3.5 g) per day to 4700 mg (4.7 g) which marks a significant increase.
How much potassium in apples?
There are 107 milligrams (mg) of potassium per 100 grams (g) or 3.5 ounces (oz) of raw apple, all varieties considered. That would mean that eating just 100 grams of raw apple will get you only 2.27% of your daily potassium requirements. Raw apples without skin have an even lower potassium content of only 90 mg per 100 g.
Apples potassium content for different varieties
Potassium content in Fuji apples: 104 milligrams per 100 grams of fruit with skin.
Potassium content in Gala apples: 106 milligrams per 100 grams of fruit with skin.
Potassium content in Honeycrisp apples: 98 milligrams per 100 grams of fruit with skin.
Potassium content in Granny Smith apples: 116 milligrams per 100 grams of fruit with skin.
Potassium content in Golden Delicious apples: 100 milligrams per 100 grams of fruit with skin.
Potassium content in Red Delicious apples: 95 milligrams per 100 grams of fruit with skin.
How much potassium in an apple?
Apples come in all sizes, but just how much potassium is in one apple on average?
- One small apple at an estimated weight of 165 grams has 177 mg of potassium which is 3.76% of daily values for the average adult.
- One medium sized apple at an estimated weight of 200 grams has 214 mg of potassium which is 4.55% of total daily potassium values.
- One large apple at an estimated weight of 242 grams has 259 mg of potassium which is 5.5% of total daily potassium values.
- One extra large apple at an estimated weight of 295 grams has 316 mg of potassium which is 6.7% of total daily potassium values.
Apples vs bananas potassium content
On average, an apple provides between 2% and 6.7% of daily potassium, depending on size. On average, a banana provides between 6% and 11% of daily potassium, depending on size. Bananas have a better potassium content than apples as you have to eat less fruit to get the same amount of the mineral. Find out more about bananas potassium content.
How many apples a day for potassium?
How many apples do you have to eat to get your daily potassium? A lot. Too many actually. The average adult needs an estimated 4700 milligrams of potassium per day, or 4.7 grams. This would mean that you would have to eat 26.5 small apples in a day to get all the potassium you need. Or you would have to eat almost almost 22 medium sized apples to meet your daily potassium requirements. Or a little over 18 large apples, or almost 15 extra large ones.
What are the benefits of eating apples for potassium?
There aren’t many benefits to eating apples for their potassium content specifically. This is because apples are a poor source of the dietary mineral. While they do contribute to daily potassium requirements, there are far better and healthier options to choose from than apples, and most are also much more nutritious. For example, bananas, fresh and dried apricots and avocado have a better potassium content than apples.
What are the benefits of eating apples in general? Considering their poor content of potassium, apples aren’t particularly good for high blood pressure, water retention or other aspects of health that would benefit from a good potassium intake.
There are however some benefits to eating apples. For example, apples are low in calories – the low calorie density helps you cut down on your daily intake of calories and lose weight. They also provide small amounts of dietary fiber that curbs hunger and helps fill you up until your next meal.
At the same time, apples can stimulate appetite and encourage eating. The organic acids in the fruit also help combat nausea. If you’re feeling sick to the stomach and nausea is preventing you from eating anything, then a chilled tart and sweet apple might just kickstart your appetite, or be the only thing you can keep down.
Apples are hydrating, with minor tonic properties, and a good food to eat for diarrhea. Pectin is a type of soluble dietary fiber in apples with gelling properties. Pectin essentially helps bind stools that are too loose which is what relieves diarrhea.
Apples also provide minor benefits for skin due to their content of vitamin C. Vitamin C in the raw fruit stimulates the production of collagen for better skin elasticity and an antiaging action.
This post was updated on Thursday / April 8th, 2021 at 9:34 PM