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The Potassium in Avocados
Like most fruits and vegetables, avocados provide a good source of potassium, an essential mineral 2. Potassium plays an important role in protein synthesis, carbohydrate metabolism, muscle growth and the heart’s electrical activity, according to MedlinePlus Medical Encyclopedia 23. A healthy diet rich in potassium sources such as fruits and vegetables can slow bone loss and lower your risk of kidney stones 23.
Daily Potassium Intake
The Institute of Medicine recommends that adolescents ages 14 to 18 and adults ages 19 and over consume 4.7 g, or 4,700 mg, of potassium per day 2. Adequate potassium intake is especially important for adults with hypertension, notes the USDA 2. Breastfeeding women should consume higher amounts potassium, or about 5,100 mg per day, according to MedlinePlus 3.
Potassium in Avocados
How Much Potassium Does a Female Need?
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One serving of avocado, or about 1/5 of a medium avocado, contains 140 mg of potassium. An entire medium avocado contains about 700 mg of potassium.
Other Nutrients in Avocados
One serving of avocado contains only 50 calories. One medium avocado contains 5 servings, or 250 calories. Avocados are one of the few fat-containing fruits, with 4.5 g per serving. Avocados have much lower carbohydrate and sugar content than most other fruits, however. One serving of avocado has only 3 g of carbohydrates, including 1 g of dietary fiber and 0 g of sugars. By comparison, one serving of apple contains 34 g of carbohydrates, including 5 g of dietary fiber and 25 g of sugars.
- One serving of avocado contains only 50 calories.
- One serving of avocado has only 3 g of carbohydrates, including 1 g of dietary fiber and 0 g of sugars.
Higher Potassium Fruits
Sugar Content of Vegetables & Fruits
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Many fruits contain more potassium than avocados. Some of the highest potassium fruits include the banana and kiwifruit, with 450 mg per serving 2.
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References
- MyPyramid.gov: Why is it Important to Eat Fruit?; February 2011
- USDA: Sodium and Potassium
- MedlinePlus: Potassium in Diet
- Aburto, et. al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013 Apr 3;346:f1378. DOI: 10.1136/bmj.f1378.
- Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
- Ferraro PM, et. al. Dietary Protein and Potassium, Diet–Dependent Net Acid Load, and Risk of Incident Kidney Stones. CJASN. October 2016, 11 (10) 1834-1844; DOI: 10.2215/CJN.01520216
- Granchi, D, et. al. Potassium Citrate Supplementation Decreases the Biochemical Markers of Bone Loss in a Group of Osteopenic Women: The Results of a Randomized, Double-Blind, Placebo-Controlled Pilot Study. Nutrients. 2018 Sep 12;10(9). pii: E1293. DOI: 10.3390/nu10091293.
- Linus Pauling Institute. Potassium.
- Macdonald, HM, et. al. Effect of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women: a randomized controlled trial. Am J Clin Nutr. 2008 Aug;88(2):465-74.
- National Institute of Health. Office of Dietary Supplements. Potassium.
Writer Bio
Lisa Porter began writing professionally in 2009. She writes for various websites and has a Bachelor of Arts in English literature.