Foods High in Potassium
Daily value: 4,700 mg/day
Potassium is the third most abundant mineral in the body, regulating blood pressure, fluid balance, and muscle contractions. Adults need 4,700 mg/day — but bananas are overrated at only 422 mg each. Spinach, white beans, and potatoes provide far more. Most Americans get less than half the recommended amount.
Top 110 Foods High in Potassium
White Beans
1 cup cooked (179g)
1004 mg of potassium per serving
Potato
1 medium (173g)
926 mg of potassium per serving
Swiss Chard
1 cup cooked (175g)
961 mg of potassium per serving
Lima Beans
1 cup cooked (170g)
864 mg of potassium per serving
Spinach
1 cup cooked (180g)
839 mg of potassium per serving
Lentils
1 cup cooked (198g)
731 mg of potassium per serving
Guava
1 cup (165g)
688 mg of potassium per serving
Kidney Beans
1 cup cooked (177g)
713 mg of potassium per serving
Wild Salmon
4 oz fillet (113g)
710 mg of potassium per serving
Split Peas
1 cup cooked (196g)
710 mg of potassium per serving
Sweet Potato
1 medium (150g)
713 mg of potassium per serving
Edamame
1 cup shelled (155g)
676 mg of potassium per serving
Black Beans
1 cup cooked (172g)
611 mg of potassium per serving
Beets
1 cup cooked (170g)
519 mg of potassium per serving
Brussels Sprouts
1 cup cooked (156g)
495 mg of potassium per serving
Canned Pumpkin
1 cup (245g)
505 mg of potassium per serving
Clams
3 oz cooked (85g)
534 mg of potassium per serving
Broccoli
1 cup cooked (156g)
457 mg of potassium per serving
Chickpeas
1 cup cooked (164g)
477 mg of potassium per serving
Kiwi
2 medium (150g)
468 mg of potassium per serving
Pork Tenderloin
4 oz (113g)
476 mg of potassium per serving
Asparagus
1 cup cooked (180g)
403 mg of potassium per serving
Banana
1 medium (118g)
422 mg of potassium per serving
Cantaloupe
1 cup cubed (160g)
427 mg of potassium per serving
Carrots
1 cup chopped (128g)
410 mg of potassium per serving
Chicken Breast
4 oz (113g)
442 mg of potassium per serving
Green Peas
1 cup cooked (160g)
434 mg of potassium per serving
Pomegranate
1 cup arils (174g)
411 mg of potassium per serving
Tomatoes
1 cup chopped (180g)
427 mg of potassium per serving
Beef (lean)
4 oz (113g)
359 mg of potassium per serving
Bison (Ground)
4 oz (113g)
385 mg of potassium per serving
Dried Apricots
¼ cup (33g)
383 mg of potassium per serving
Hemp Seeds
3 tbsp (30g)
360 mg of potassium per serving
Herring
3 oz (85g)
356 mg of potassium per serving
Kefir
1 cup (243g)
399 mg of potassium per serving
Lamb
4 oz (113g)
383 mg of potassium per serving
Sardines
1 can (92g)
365 mg of potassium per serving
Rainbow Trout
3 oz fillet (85g)
381 mg of potassium per serving
Amaranth
1 cup cooked (246g)
332 mg of potassium per serving
Artichoke
1 medium cooked (120g)
343 mg of potassium per serving
Avocado
½ medium (68g)
330 mg of potassium per serving
Sweet Corn
1 cup kernels (154g)
336 mg of potassium per serving
Medjool Dates
2 dates (48g)
334 mg of potassium per serving
Dried Figs
¼ cup (50g)
340 mg of potassium per serving
Fortified Soy Milk
1 cup (240ml)
338 mg of potassium per serving
Mackerel
3 oz (85g)
341 mg of potassium per serving
Milk (whole)
1 cup (244ml)
322 mg of potassium per serving
Nutritional Yeast
2 tbsp (16g)
336 mg of potassium per serving
Pistachios
¼ cup (31g)
316 mg of potassium per serving
Prunes (Dried Plums)
¼ cup (44g)
322 mg of potassium per serving
Quinoa
1 cup cooked (185g)
318 mg of potassium per serving
Tempeh
3 oz (85g)
350 mg of potassium per serving
Cabbage
1 cup cooked (150g)
294 mg of potassium per serving
Canned Tuna
1 can drained (142g)
294 mg of potassium per serving
Cod
4 oz (113g)
276 mg of potassium per serving
Cottage Cheese
1 cup (226g)
283 mg of potassium per serving
Beef Liver
3 oz (85g)
299 mg of potassium per serving
Mango
1 cup sliced (165g)
277 mg of potassium per serving
Papaya
1 cup cubed (145g)
264 mg of potassium per serving
Shrimp
4 oz (113g)
293 mg of potassium per serving
Teff
1 cup cooked (252g)
270 mg of potassium per serving
Tofu (firm)
½ cup (126g)
299 mg of potassium per serving
Turkey Breast
4 oz (113g)
281 mg of potassium per serving
Turnip Greens
1 cup cooked (144g)
292 mg of potassium per serving
Zucchini
1 cup sliced (113g)
298 mg of potassium per serving
Almonds
¼ cup (35g)
257 mg of potassium per serving
Anchovies
1 can (45g)
245 mg of potassium per serving
Red Bell Pepper
1 medium (119g)
251 mg of potassium per serving
Bone Broth (Beef)
1 cup (240ml)
250 mg of potassium per serving
Collard Greens
1 cup cooked (190g)
222 mg of potassium per serving
Crab
3 oz (85g)
220 mg of potassium per serving
Kale
1 cup chopped (67g)
233 mg of potassium per serving
Kimchi
1 cup (150g)
227 mg of potassium per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
223 mg of potassium per serving
Mussels
3 oz cooked (85g)
228 mg of potassium per serving
Orange
1 medium (131g)
217 mg of potassium per serving
Pumpkin Seeds
¼ cup (30g)
243 mg of potassium per serving
Sauerkraut
1 cup (142g)
241 mg of potassium per serving
Strawberries
1 cup (152g)
233 mg of potassium per serving
Sunflower Seeds
¼ cup (35g)
226 mg of potassium per serving
Watercress
2 cups raw (68g)
224 mg of potassium per serving
Cashews
¼ cup (28g)
185 mg of potassium per serving
Cauliflower
1 cup cooked (124g)
176 mg of potassium per serving
Dark Chocolate (85%)
1 oz (28g)
200 mg of potassium per serving
Oysters
6 medium (84g)
205 mg of potassium per serving
Peanut Butter
2 tbsp (32g)
179 mg of potassium per serving
Pineapple
1 cup chunks (165g)
180 mg of potassium per serving
Sugar Snap Peas
1 cup (98g)
196 mg of potassium per serving
Watermelon
1 cup diced (152g)
170 mg of potassium per serving
Barley
1 cup cooked (157g)
146 mg of potassium per serving
Brown Rice
1 cup cooked (195g)
154 mg of potassium per serving
Buckwheat
1 cup cooked (168g)
148 mg of potassium per serving
Eggs
2 large eggs (100g)
126 mg of potassium per serving
Oats
½ cup dry (40g)
145 mg of potassium per serving
Ricotta
½ cup (124g)
155 mg of potassium per serving
Tahini (Sesame Paste)
2 tbsp (30g)
124 mg of potassium per serving
Walnuts
¼ cup (30g)
132 mg of potassium per serving
Blueberries
1 cup (148g)
114 mg of potassium per serving
Brazil Nuts
3 nuts (15g)
99 mg of potassium per serving
Chia Seeds
2 tbsp (28g)
114 mg of potassium per serving
Coconut (Dried/Shredded)
¼ cup (20g)
109 mg of potassium per serving
Ground Flaxseed
2 tbsp (14g)
114 mg of potassium per serving
Millet
1 cup cooked (174g)
108 mg of potassium per serving
Nori (Seaweed)
10 sheets (25g)
89 mg of potassium per serving
Pecans
1 oz (28g)
115 mg of potassium per serving
Seitan
3 oz (85g)
85 mg of potassium per serving
Spirulina
1 tbsp (7g)
95 mg of potassium per serving
Cheddar Cheese
1.5 oz (42g)
32 mg of potassium per serving
Mozzarella
1.5 oz (42g)
32 mg of potassium per serving
Parmesan Cheese
1 oz (28g)
26 mg of potassium per serving
Budget Rankings: Potassium
Foods ranked by cost per % Daily Value — cheapest sources first.
White Beans
21% DV · $1.5/week
Potato
20% DV · $1.5/week
Lentils
16% DV · $1.5/week
Black Beans
13% DV · $1.5/week
Swiss Chard
20% DV · $2.5/week
Sweet Potato
15% DV · $2/week
Chickpeas
10% DV · $1.5/week
Banana
9% DV · $1.5/week
Carrots
9% DV · $1.5/week
Spinach
18% DV · $3/week
White Beans provides 21% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Potassium
Compare Top Potassium Sources
Why Potassium Matters
🩺 Blood Pressure Control
Potassium counteracts the blood-pressure-raising effects of sodium by relaxing blood vessel walls and promoting sodium excretion through kidneys.
Source: NEJM, 1997 (DASH Diet)
💪 Muscle Function
Potassium is the primary intracellular cation. It maintains the electrical gradient across muscle and nerve cell membranes necessary for contraction.
Source: NIH ODS — Potassium
🧠 Stroke Prevention
Higher potassium intake is consistently associated with 20–25% lower stroke risk in large observational studies, likely through blood pressure reduction.
Source: Stroke, 2011
⚡ How to Maximize Potassium Absorption
- •Potassium from food is well-absorbed (85–90%), making whole foods the ideal source over supplements.
- •Boiling vegetables leaches potassium into cooking water — use that water for soups/sauces or steam instead.
- •Balance sodium and potassium intake — high sodium increases potassium requirements. The ideal ratio is 1:1 or higher potassium.
- •Potassium supplements are limited to 99 mg per pill (FDA regulation) because high doses can cause cardiac arrhythmias — food is safer.
- •Eat the potato skin — it contains significant potassium and fiber that's lost when peeled.
⚠️ Potassium Deficiency: Signs & Risk Factors
Who's at Risk?
People taking diuretics (thiazides, loop diuretics), those with chronic diarrhea or vomiting, people with eating disorders, those with hyperaldosteronism, and heavy alcohol users are at highest risk of deficiency (hypokalemia).
Symptoms to Watch For
Muscle weakness, cramping, fatigue, constipation, and abnormal heart rhythms (palpitations, arrhythmias). Severe hypokalemia can cause paralysis, respiratory failure, and life-threatening cardiac arrhythmias.
Testing & Diagnosis
Serum potassium levels: normal is 3.5–5.0 mEq/L. Below 3.5 mEq/L is hypokalemia; below 2.5 mEq/L is severe and requires urgent treatment.
🚫 Common Potassium Myths — Debunked
Myth: Bananas are the best source of potassium.
Reality: A banana has 422 mg potassium — decent but not exceptional. Baked potatoes (926 mg), white beans (829 mg), and spinach (839 mg) all contain roughly twice as much.
Myth: Most people get enough potassium from diet.
Reality: Less than 2% of Americans meet the 4,700 mg/day recommendation. Average intake is only ~2,500 mg/day — barely half the target.
Myth: Potassium supplements can replace dietary potassium.
Reality: FDA limits potassium supplements to 99 mg per dose (about 2% of daily needs) because high doses cause dangerous cardiac arrhythmias. Food is the only safe way to meet potassium targets.
📅 Sample Daily Menu to Hit Your Potassium Target
Total: This menu provides approximately 100%+ of your daily potassium needs from whole foods.
Potassium-Packed Baked Potato & Spinach Bowl
This simple bowl delivers 1,700+ mg of potassium — 36% of your daily needs in one dish.
Ingredients
- 🥔 1 medium baked potato — 926 mg potassium (20% DV)
- 🥬 1 cup cooked spinach — 839 mg potassium (18% DV)
- 🫘 ½ cup white beans — 415 mg potassium (9% DV)
- 🫙 Greek yogurt for topping
- 🌿 Fresh herbs, olive oil, salt
Preparation
- Bake potato at 400°F for 50–60 minutes until tender.
- Sauté spinach with garlic and white beans.
- Split potato open, top with spinach and bean mixture.
- Finish with a dollop of Greek yogurt and fresh chives.
Pro tip: Eating the potato skin doubles the potassium content and adds significant fiber. Don't peel it.
Why Food Beats Potassium Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance potassium absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Potassium
Is banana really the best potassium food?
No — bananas are popular but modest in potassium (422 mg). Baked potatoes (926 mg), white beans (829 mg), spinach (839 mg), and lentils (731 mg) all far outperform bananas.
Can I get too much potassium from food?
It's nearly impossible to overdose on potassium from whole foods in healthy individuals — kidneys regulate excess efficiently. Supplements, however, can cause cardiac arrhythmia if overdosed.
How does potassium reduce blood pressure?
Potassium promotes urinary sodium excretion and relaxes blood vessel walls. The potassium:sodium ratio in the diet is more important than absolute sodium intake alone.
Who needs to watch potassium intake?
People with kidney disease or on certain blood pressure medications (ACE inhibitors, potassium-sparing diuretics) may need to limit potassium. Always consult a doctor if you have kidney issues.
Scientific References
- NIH ODS — Potassium Fact Sheet
- USDA FoodData Central
- Appel LJ et al. (1997). Appel LJ et al. (1997). DASH Diet. NEJM.
- D'Elia L et al. (2011). D'Elia L et al. (2011). Potassium intake, stroke, and cardiovascular disease. J Am Coll Cardiol.
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.