Potassium is an essential mineral that plays a vital role in maintaining overall health. From regulating blood pressure and heart function to supporting muscle contractions and nerve signals, potassium is indispensable for numerous bodily processes. Ensuring adequate potassium intake through diet is crucial, and incorporating potassium-rich foods is a delicious and effective way to support your well-being. This guide provides an extensive Foods High In Potassium List, drawing from nutrient-dense sources to help you make informed dietary choices.
Vegetables Packed with Potassium
Vegetables are nutritional powerhouses, and many are excellent sources of potassium. Leafy greens, root vegetables, and certain legumes stand out for their high potassium content. Adding a variety of these to your meals can significantly boost your daily potassium intake.
Beet greens top the list, delivering an impressive 655mg of potassium per half-cup cooked serving. Other leafy greens like Swiss chard and spinach are also excellent choices. Root vegetables such as potatoes (especially with the skin), yams, and sweet potatoes provide substantial amounts of potassium, making them versatile additions to any meal. Even lesser-known vegetables like fufu and breadfruit offer significant potassium, showcasing the diversity of potassium-rich plant foods. Beans and legumes, while often categorized separately, are also potassium champions within the vegetable family. Lima beans, adzuki beans, and white beans offer a good potassium boost alongside protein and fiber.
| Vegetable | Serving Size | Potassium (mg) |
|---|---|---|
| Beet greens, cooked | 1/2 cup | 655 |
| Fufu, cooked | 1/2 cup | 540 |
| Swiss chard, cooked | 1/2 cup | 481 |
| Lima beans (white), cooked | 1/2 cup | 478 |
| Potato, baked, with skin | 1/2 medium | 463 |
| Yam, cooked | 1/2 cup | 456 |
| Acorn squash, cooked | 1/2 cup | 448 |
| Amaranth leaves, cooked | 1/2 cup | 423 |
| Spinach, cooked | 1/2 cup | 420 |
| Breadfruit, cooked | 1/2 cup | 404 |
| Bamboo shoots, raw | 1/2 cup | 403 |
| Water chestnuts | 1/2 cup | 362 |
| Carrot juice, 100% | 1/2 cup | 345 |
| Taro leaves, cooked | 1/2 cup | 334 |
| Plantains, cooked | 1/2 cup | 332 |
| Taro root (dasheen), cooked | 1/2 cup | 320 |
| Adzuki beans, cooked | 1/4 cup | 306 |
| Cress, raw | 1 cup | 303 |
| Butternut squash, cooked | 1/2 cup | 291 |
| Parsnips, cooked | 1/2 cup | 286 |
| Sweet potato, cooked | 1/2 cup | 286 |
| Luffa gourd, cooked | 1/2 cup | 286 |
| Chrysanthemum leaves, cooked | 1/2 cup | 285 |
| Purslane, cooked | 1/2 cup | 281 |
| Kohlrabi, cooked | 1/2 cup | 281 |
| Broccoli rabe, cooked | 1/2 cup | 275 |
| Drumstick pods, cooked | 1/2 cup | 270 |
| Mushrooms, portabella, cooked | 1/2 cup | 265 |
| Stewed tomatoes, canned | 1/2 cup | 264 |
| Tomato juice, 100% | 1/2 cup | 264 |
| Vegetable juice, 100% | 1/2 cup | 259 |
| Mustard spinach, cooked | 1/2 cup | 257 |
| Pumpkin, canned | 1/2 cup | 253 |
| White beans, cooked | 1/4 cup | 251 |
| Winter squash, cooked | 1/2 cup | 247 |
| Artichoke, cooked | 1/2 cup | 240 |
| Celeriac, raw | 1/2 cup | 234 |
| Dandelion greens, cooked | 1/2 cup | 228 |
| Cassava (yucca), cooked | 1/2 cup | 226 |
| Burdock root, cooked | 1/2 cup | 225 |
| Bok choy, cooked | 1/2 cup | 223 |
| Soybeans, cooked | 1/4 cup | 222 |
| Lotus root, cooked | 1/2 cup | 220 |
| Poi (taro root) | 1/2 cup | 220 |
| Pink beans, cooked | 1/4 cup | 215 |
| Small white beans, cooked | 1/4 cup | 207 |
| Carrots, raw | 1/2 cup | 205 |
| Black turtle beans, cooked | 1/4 cup | 200 |
| Snow peas, cooked | 1/2 cup | 192 |
| Corn, cooked | 1/2 cup | 192 |
| Salsify, cooked | 1/2 cup | 191 |
| Pinto beans, cooked | 1/4 cup | 187 |
| Escarole, cooked | 1/2 cup | 184 |
| Rutabaga, cooked | 1/2 cup | 184 |
| Lentils, cooked | 1/4 cup | 183 |
| Avocado | 1/4 cup | 182 |
| Fennel bulb, raw | 1/2 cup | 180 |
| Onions, cooked | 1/2 cup | 180 |
| Kidney beans, cooked | 1/4 cup | 179 |
| Split peas, cooked | 1/4 cup | 178 |
| Navy beans, cooked | 1/4 cup | 177 |
| Great northern beans, cooked | 1/4 cup | 173 |
| Cowpeas, dried and cooked | 1/4 cup | 173 |
| Cranberry beans, cooked | 1/4 cup | 171 |
| Edamame, cooked | 1/4 cup | 169 |
| French beans, cooked | 1/4 cup | 164 |
| Hyacinth beans, cooked | 1/4 cup | 164 |
| Pigeon peas, cooked | 1/4 cup | 161 |
| Cauliflower, raw | 1/2 cup | 160 |
| Red bell pepper, raw | 1/2 cup | 157 |
| Black beans, cooked | 1/4 cup | 153 |
| Nettles, cooked | 1/2 cup | 149 |
| Summer squash, cooked | 1/2 cup | 148 |
| Turnip greens, cooked | 1/2 cup | 146 |
| Nopales, cooked | 1/2 cup | 146 |
| Yellow beans, cooked | 1/4 cup | 144 |
| Fava beans, cooked | 1/4 cup | 114 |
| Collard greens, cooked | 1/2 cup | 111 |
Fruits Rich in Potassium
Fruits are naturally sweet and packed with vitamins, minerals, and fiber. Many fruits are also excellent sources of potassium, contributing to your daily needs while satisfying your sweet tooth.
Certain tropical fruits like sapote and jackfruit are exceptionally high in potassium. Prune juice, guava, and passion fruit juice also offer significant amounts. More commonly available fruits like kiwifruit, soursop, and pomegranate juice are also potassium-rich choices. Even everyday fruits like bananas, cantaloupe, and oranges contribute to your potassium intake. Dried fruits, such as dried apricots and prunes, are concentrated sources of potassium, although portion control is important due to their higher sugar and calorie density.
| Fruit | Serving Size | Potassium (mg) |
|---|---|---|
| Sapote or Sapodilla | 1/2 cup | 397 |
| Jackfruit | 1/2 cup | 370 |
| Prune juice, 100% | 1/2 cup | 354 |
| Guava | 1/2 cup | 344 |
| Passion-fruit juice, 100% | 1/2 cup | 344 |
| Soursop | 1/2 cup | 313 |
| Kiwifruit | 1/2 cup | 281 |
| Pomegranate juice, 100% | 1/2 cup | 267 |
| Durian | 1/4 cup | 265 |
| Orange juice, 100% | 1/2 cup | 248 |
| Melon, cantaloupe | 1/2 cup | 237 |
| Cherimoya | 1/2 cup | 230 |
| Banana | 1/2 medium | 226 |
| Tangerine juice, 100% | 1/2 cup | 220 |
| Grapefruit | 1/2 fruit | 208 |
| Pummelo or pomelo | 1/2 cup | 205 |
| Apricots | 1/2 cup | 201 |
| Peaches, dried | 1/8 cup | 200 |
| Loquats | 1/2 cup | 198 |
| Melon, honeydew | 1/2 cup | 194 |
| Apricots, dried | 1/8 cup | 189 |
| Grapefruit juice, 100% | 1/2 cup | 181 |
| Pineapple juice, 100% | 1/2 cup | 163 |
| Lychee | 1/2 cup | 163 |
| Mandarin orange | 1/2 cup | 162 |
| Tangerine (tangelo) | 1/2 cup | 162 |
| Prunes or dried plum | 1/8 cup | 160 |
| Melon, casaba | 1/2 cup | 155 |
| Raisins | 1/8 cup | 154 |
| Cherries | 1/2 cup | 153 |
| Gooseberries | 1/2 cup | 149 |
| Peach | 1/2 cup | 147 |
Dairy and Fortified Soy Alternatives for Potassium
Dairy products, and fortified soy alternatives, can also contribute to your potassium intake. For those who consume dairy, yogurt and milk are good sources of potassium. For those seeking non-dairy options, fortified soy beverages offer a comparable potassium content.
Plain, nonfat yogurt is a particularly good source, providing 313mg of potassium in a 4-ounce serving. Milk, whether fat-free or low-fat, also contributes a decent amount of potassium. Kefir and buttermilk are other dairy-based options that offer potassium. Fortified unsweetened soy milk is a plant-based alternative that provides potassium, making it a suitable choice for vegans and those with dairy sensitivities.
| Dairy & Soy Alternatives | Serving Size | Potassium (mg) |
|---|---|---|
| Yogurt, plain, nonfat | 4 ounces | 313 |
| Yogurt, plain, low fat | 4 ounces | 287 |
| Kefir, plain, low fat | 1/2 cup | 200 |
| Milk, fat free (skim) | 1/2 cup | 191 |
| Buttermilk, low fat | 1/2 cup | 185 |
| Milk, low fat (1 %) | 1/2 cup | 183 |
| Yogurt, Greek, plain, nonfat | 4 ounces | 160 |
| Yogurt, Greek, plain, low fat | 4 ounces | 160 |
| Soy beverage (soy milk), unsweetened | 1/2 cup | 146 |
Protein Foods with Potassium
While often not the first foods that come to mind for potassium, certain protein sources can also contribute to your daily intake. Seafood, particularly clams and certain types of fish, offer potassium alongside their protein content. Plant-based protein sources like tempeh and tofu also provide potassium, making them valuable for vegetarians and vegans. Even some meats and nuts contain potassium in smaller amounts, contributing to overall intake when consumed as part of a balanced diet.
Clams are a standout protein source of potassium, providing 178mg per ounce. Various types of fish, including tuna, shad, mullet, and salmon, offer moderate amounts of potassium. Tempeh and tofu are excellent plant-based protein options that also contribute to potassium intake. Nuts like pistachios provide a smaller amount of potassium per serving but can add up when included in snacks or meals.
| Protein Food | Serving Size | Potassium (mg) |
|---|---|---|
| Clams | 1 ounce | 178 |
| Tempeh | 1/4 cup | 171 |
| Tofu, firm, with calcium sulfate | 1/4 cup | 150 |
| Skipjack tuna | 1 ounce | 148 |
| Pistachio nuts | 1/2 ounce | 143 |
| Shad | 1 ounce | 139 |
| Mullet | 1 ounce | 130 |
| Pollock | 1 ounce | 129 |
| Rainbow trout | 1 ounce | 128 |
| Whiting | 1 ounce | 123 |
| Herring | 1 ounce | 119 |
| Goat | 1 ounce | 115 |
| Atlantic mackerel | 1 ounce | 114 |
| Sardines, canned | 1 ounce | 113 |
| Tilapia | 1 ounce | 108 |
| Cod | 1 ounce | 105 |
| Smelt | 1 ounce | 105 |
| Catfish | 1 ounce | 104 |
| Bison | 1 ounce | 102 |
| Pork | 1 ounce | 101 |
| Haddock | 1 ounce | 99 |
| Beef | 1 ounce | 96 |
| Deer | 1 ounce | 95 |
| Lamb | 1 ounce | 95 |
| Salmon (various) | 1 ounce | ~140-270 |
| Game meats (various) | 1 ounce | ~95-115 |
Other Notable Potassium Sources
Beyond the main food groups, certain other sources can contribute to your potassium intake. Coconut water is a natural beverage that is notably high in potassium and electrolytes, making it a refreshing and hydrating choice.
Unsweetened coconut water stands out as a potassium-rich beverage, providing 198mg per half-cup serving. This makes it a good option for replenishing electrolytes and potassium, especially after exercise.
| Other Source | Serving Size | Potassium (mg) |
|---|---|---|
| Coconut water, unsweetened | 1/2 cup | 198 |
Conclusion: Prioritizing Potassium-Rich Foods
Maintaining adequate potassium intake is essential for overall health. By incorporating a variety of foods from this foods high in potassium list into your daily diet, you can naturally boost your potassium levels. Focus on including plenty of vegetables, fruits, dairy or fortified soy alternatives, and potassium-rich protein sources to ensure you are meeting your nutritional needs and supporting your body’s optimal function. Remember that this list provides a starting point, and a balanced and varied diet is always key to good health.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
