How much potassium is in orange?
Orange has 237 mg of potassium per 1 medium (131 g) — about 5% of the 4,700 mg Daily Value. That's 181 mg per 100 g, roughly 0.6× a medium banana (~422 mg).
USDA FoodData Central · raw · FDC 169097
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 medium (131 g) | 237 mg | 5% | 0 mg | 62 |
| 100 g | 181 mg | 4% | 0 mg | 47 |
| 1 oz (28 g) | 51 mg | 1% | 0 mg | 13 |
% 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 169097, SR Legacy). raw.
The banana gets all the potassium attention, but the orange is a quietly solid source too. One medium orange (131 g) carries about 237 mg of potassium, which is roughly 5% of the 4,700 mg Daily Value and about 0.6× a medium banana (~422 mg). On a per-100 g basis that’s 181 mg — a moderate, not headline, amount, but it arrives sodium-free and for only about 62 calories, which is exactly the profile that adds up across a day.
A moderate potassium fruit that doubles as your vitamin C
An orange’s claim to fame is vitamin C — a single medium one covers more than a full day’s requirement — and the potassium rides along for free. That pairing is more useful than it looks: potassium is the blood-pressure mineral, working against sodium to help relax blood-vessel walls, which is why potassium-rich, low-sodium eating patterns like DASH are tied to healthier blood pressure. Oranges fit that pattern almost perfectly because they carry essentially no sodium, so every milligram of potassium counts on the favorable side of the ratio. No single orange will hit your daily 4,700 mg, but a fruit here, a vegetable there, and some dairy or fish elsewhere is how most people actually close the gap they’re told they have.
Whole orange vs. juice — the fiber is the difference
If you’re chasing the potassium, it’s worth knowing how the whole fruit compares to juice. A glass of orange juice can deliver similar or even more potassium than a single orange — but only because it’s several oranges squeezed into one cup, which means more sugar arriving faster and the fiber left behind. A whole orange gives you the potassium and the vitamin C with about 3 g of fiber still intact, so it digests more slowly and keeps you fuller. The milligrams can favor juice; the overall package favors the whole fruit, which is the better everyday pick. (One note for context, not alarm: people with kidney disease are sometimes advised to limit potassium, so treat this as reference data, not medical advice.)
For the orange’s macro side — and why it’s a vitamin-C fruit rather than a protein one — see protein in orange.
Frequently Asked Questions
How much potassium is in an orange?
About 237 mg of potassium in one medium orange (131 g), which is 181 mg per 100 g (USDA FDC 169097). It's a moderate amount — a respectable hit from a low-calorie fruit, though not as concentrated as a banana or a potato.
What percent of the daily value for potassium is that?
About 5% of the FDA Daily Value of 4,700 mg per medium orange. Stack it with other whole foods across the day — a fruit here, a vegetable there, some dairy or fish — and these moderate amounts add up toward the target most people miss.
How does an orange's potassium compare to a banana?
A medium orange has about 237 mg, roughly 0.6× the potassium of a medium banana (~422 mg). So a banana wins on potassium per piece, but an orange isn't far behind — and it brings more than a full day's vitamin C along with it.
Is a whole orange better than orange juice for potassium?
For the package as a whole, yes. A glass of juice can carry similar or even more potassium because it's several oranges squeezed into one cup — but you lose the fiber and get a faster hit of natural sugar. A whole orange gives you the potassium and vitamin C with about 3 g of fiber intact, so it's the better everyday choice even if juice can match the milligrams.
Why does potassium matter?
Potassium is the blood-pressure mineral — it offsets sodium and helps relax blood-vessel walls, which is why potassium-rich patterns like DASH are linked to healthier blood pressure. Most people fall short of 4,700 mg a day, and fruit like oranges is an easy, sodium-free way to chip away at it. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 169097 (Oranges, raw, all commercial varieties; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
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.