How much potassium is in avocado?
Avocado has 330 mg of potassium per 1/2 medium (68 g) — about 7% of the 4,700 mg Daily Value. That's 485 mg per 100 g, roughly 0.8× a medium banana (~422 mg).
USDA FoodData Central · raw · FDC 171705
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1/2 medium (68 g) | 330 mg | 7% | 5 mg | 109 |
| 100 g | 485 mg | 10% | 7 mg | 160 |
| 1 oz (28 g) | 137 mg | 3% | 2 mg | 45 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 171705, SR Legacy). raw.
Avocado is a genuinely strong potassium source — and a more concentrated one than its reputation suggests. Half a medium avocado (68 g, a typical serving) carries about 330 mg of potassium — roughly 7% of the 4,700 mg Daily Value — which is 485 mg per 100 g. That puts half an avocado just shy of a medium banana’s ~422 mg (about 0.8× a banana). Eat the whole fruit, though, and you’re at roughly 660 mg — comfortably more than a banana — for almost no sodium at all (a few milligrams). Gram for gram, avocado is actually more potassium-dense than a banana; the banana only “wins” because a whole one is a bigger single serving.
Why potassium is the blood-pressure mineral
Potassium’s standout role is blood pressure. It counterbalances sodium — helping the kidneys clear the excess and relaxing the walls of blood vessels — and that sodium-to-potassium balance is the central idea behind the DASH eating pattern. It also keeps fluid balance steady, carries the nerve impulses your body depends on, and drives muscle contraction. The recurring problem in modern diets isn’t overdoing potassium; it’s falling short of the 4,700 mg target while sodium runs high — so foods that are rich in one and nearly empty of the other are exactly what helps.
Potassium plus healthy fat — a low-sodium combo
Avocado’s edge is that it pairs that potassium with heart-healthy monounsaturated fat and standout fiber (about 4.6 g in half), while staying almost sodium-free — close to the ideal mineral ratio for blood pressure. That fat does double duty: it makes the fruit satisfying and helps your body absorb fat-soluble vitamins from the rest of the meal. The practical catch is calories — avocado is energy-dense, so a whole one is a meaningful chunk of the day even as it delivers ~660 mg of potassium. The honest move is to use it as a low-sodium, potassium-rich addition rather than an unlimited one: a few slices over a meal, or half mashed onto toast, both push your potassium up without any added salt.
One brief, non-medical note: people with kidney disease are sometimes told to limit potassium, since compromised kidneys can’t clear the surplus — for them, high-potassium foods are best discussed with a clinician. For everyone else, see protein in avocado for the rest of the picture.
Frequently Asked Questions
How much potassium is in an avocado?
About 330 mg of potassium in half a medium avocado (68 g), which is 485 mg per 100 g (USDA FDC 171705). A whole medium avocado lands around 660 mg of potassium — and it carries almost no sodium, just a few milligrams.
What percent of the Daily Value is that?
About 7% of the 4,700 mg Daily Value in half an avocado, and roughly 14% if you eat a whole one. Either way it's a low-sodium, potassium-rich contribution to the day.
Does an avocado have more potassium than a banana?
It depends on the portion. Half an avocado (~330 mg) is just under a medium banana's ~422 mg — about 0.8 times. But a whole avocado, at roughly 660 mg, clearly beats a banana. Per gram, avocado is actually more potassium-dense than a banana.
Why does potassium matter?
Potassium helps control blood pressure by balancing sodium and relaxing blood vessel walls — the foundation of the DASH eating pattern — and supports fluid balance, nerve signaling, and muscle function. Since most people get too much sodium and too little potassium, potassium-rich whole foods help correct that ratio. This is general nutrition information, not medical advice.
Is a serving half an avocado or a whole one?
Nutrition labels usually use half a medium avocado (about 68 g) as a serving, which is where the ~330 mg figure comes from. People often eat a whole one, which roughly doubles both the potassium (~660 mg) and the calories, so portion drives the number here.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 171705 (Avocados, raw, all commercial varieties; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.