The short answer: weight for weight, bananas rank #2 of the 13 fruits we compared for potassium, behind only avocado. But they rank #4 per 100 calories, and #8 for vitamin C. They’re also the cheapest of the three fruits with official US prices. So a banana is a good, cheap source of potassium, not the top one.
Bananas get all the credit for potassium, and a fair share of the blame for sugar. We put them next to 12 other fruits using USDA data to see how much of that holds up.
How do bananas compare per 100g?
| Fruit, raw | Calories | Potassium | Fiber | Sugar | Vitamin C |
|---|---|---|---|---|---|
| Avocado | 160 | 485 mg | 6.7g | 0.66g | 10 mg |
| Banana | 89 | 358 mg | 2.6g | 12.2g | 8.7 mg |
| Kiwifruit, green | 61 | 312 mg | 3g | 8.99g | 92.7 mg |
| Grapes | 69 | 191 mg | 0.9g | 15.5g | 3.2 mg |
| Peach | 39 | 190 mg | 1.5g | 8.39g | 6.6 mg |
| Mango | 60 | 168 mg | 1.6g | 13.7g | 36.4 mg |
| Orange, navel | 49 | 166 mg | 2.2g | 8.5g | 59.1 mg |
| Strawberries | 32 | 153 mg | 2g | 4.89g | 58.8 mg |
| Pear | 57 | 116 mg | 3.1g | 9.75g | 4.3 mg |
| Watermelon | 30 | 112 mg | 0.4g | 6.2g | 8.1 mg |
| Pineapple | 50 | 109 mg | 1.4g | 9.85g | 47.8 mg |
| Apple, with skin | 52 | 107 mg | 2.4g | 10.4g | 4.6 mg |
| Blueberries | 57 | 77 mg | 2.4g | 9.96g | 9.7 mg |
Per 100g of edible fruit, sorted by potassium. Source: USDA FoodData Central. Download the data (CSV).
Which fruit gives the most per calorie?
Bananas have more calories than most fruit, so comparing by weight flatters them. Here’s the same data per 100 calories.
| Fruit, raw | Potassium per 100 calories | Fiber per 100 calories |
|---|---|---|
| Kiwifruit, green | 511 mg | 4.9g |
| Peach | 487 mg | 3.8g |
| Strawberries | 478 mg | 6.2g |
| Banana | 402 mg | 2.9g |
| Watermelon | 373 mg | 1.3g |
| Orange, navel | 339 mg | 4.5g |
| Avocado | 303 mg | 4.2g |
| Mango | 280 mg | 2.7g |
| Grapes | 277 mg | 1.3g |
| Pineapple | 218 mg | 2.8g |
| Apple, with skin | 206 mg | 4.6g |
| Pear | 204 mg | 5.4g |
| Blueberries | 135 mg | 4.2g |
Our calculation from USDA FoodData Central values.
What stands out?
- Potassium: bananas are #2 by weight, with 358 mg per 100g, but #4 per 100 calories. Green kiwifruit leads that list.
- Sugar: grapes and mangos have more per 100g. Bananas rank #3 of 13.
- Vitamin C: kiwifruit, oranges, strawberries, pineapple and mango are all far ahead. A banana isn’t your vitamin C fruit.
- Fiber: bananas rank #4, behind avocado, pears and kiwifruit.
Are bananas the cheapest fruit?
Of the three fruits here with a current official US price, yes. In September 2026, the Bureau of Labor Statistics average was $0.66 a pound for bananas, $1.72 for navel oranges and about $3.79 a pound for strawberries, which it prices at $2.84 for 12 ounces. These are prices as sold, so the banana and orange prices include the peel.
Which fruit should you choose?
The one you’ll actually eat, and more than one kind if you can. Each fruit here leads somewhere different. For more on bananas, read what happens when you eat a banana every day. For the wider picture, see foods high in potassium, including who should be careful about eating more.
How did we compare them?
All nutrition values are for raw fruit from the USDA FoodData Central SR Legacy dataset, per 100g of the edible part. Per-calorie figures are our own calculation. Fruit varies by variety and ripeness, so treat these as typical values. A real portion also varies: an avocado and a watermelon slice aren’t the same size.
Also worth reading: what to do with overripe bananas and how to freeze bananas.
Your next step
Add one fruit this week that beats bananas on something, then keep the bananas too.
Got a bunch on the counter?
The Banana Book
A 7-day banana habit plan, plus 60 simple recipes for every stage of ripeness. Only $4.99.
Quick questions
Do bananas have the most potassium of any fruit?
No. Of the 13 fruits we compared, avocado has more per 100g, and bananas rank #4 per 100 calories. Bananas have 358 mg per 100g.
Do bananas have more sugar than other fruit?
Some, but not the most. Bananas have 12.2g of sugar per 100g, less than grapes and mangos.
Which fruit has the most vitamin C?
Of the fruits we compared, green kiwifruit, with about 93 mg per 100g. Oranges and strawberries have about 59 mg.
Which fruit has the most fiber?
Of the fruits we compared, avocado, with 6.7g per 100g. Pears and kiwifruit are the next highest.
Are bananas healthier than apples?
It depends on what you want. Per 100g, bananas have more potassium and more calories, and fiber is similar. No single fruit wins on everything.
This article is general information, not medical advice. If you’re worried about your pain, please talk to your doctor.
Sources
- USDA. FoodData Central, SR Legacy dataset.
- US Bureau of Labor Statistics. Average price data. September 2026 US city averages.
- Nourish & Strong. Fruit nutrition data (CSV).