Overview
According to multiple surveys, a staggering 98% of the U.S population fall short of meeting their recommended potassium intake. This deficiency mainly comes from the lack of plant-based foods in the Western diet, which serve as primary sources of this essential mineral. This imbalance is notable, considering the pivotal role potassium plays in maintaining optimal nerve and muscle function, fluid balance, and overall cardiovascular health.
When our potassium levels are insufficient, it can lead to conditions like hypertension, muscle weakness, and, in severe cases, cardiovascular issues. This highlights the importance of regularly including potassium-rich foods in everyone's diets.
This article will take you on a journey through the diverse world of potassium-rich foods, revealing a variety of culinary delights. From vibrant fruits to nutrient-dense vegetables and the oceanic treasures of seafood, our adventure aims to provide insight into incorporating these essential potassium sources into your diet. So let’s get started.
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1. Beet Greens
Beet greens, the vibrant leaves attached to the tops of beets, are an often overlooked nutritional powerhouse in the kitchen. These brightly colored greens are not only visually appealing, but also rich in essential nutrients like potassium, magnesium, and iron.
When it comes to potassium, a one-cup serving (144-gram) of these verdant wonders provides a whopping 1.309 mg, which is around 28% of the Daily Value (DV), or more than a quarter of your daily needs.(1)
Beet greens are quite versatile Рthey can be saut̩ed, added to salads, or blended into smoothies. Plus, these greens have a unique earthy flavor that adds depth and freshness to your meals.
2. Avocados
Avocado is a potassium-rich fruit that brings a creamy texture and a host of health benefits. Whether sliced on toast, added to salads, or mashed into guacamole, avocados provide a flavorful way to increase your potassium intake.
Avocado has the highest potassium content of any fruit, surpassing even banana. One avocado fruit (201-gram) has 975 mg of potassium, which is 21% of the DV.(2)
Avocados stand out among most fruits for their richness in heart-friendly monounsaturated fats. While slightly higher in calories due to their fat content, these fats offer a range of health benefits, including improved cardiovascular health, better cholesterol levels, and enhanced nutrient absorption.
3. Atlantic Salmon
In addition to being a fantastic source of omega-3 fatty acids and high quality protein, wild-Atlantic salmon is also rich in potassium. Whether Grilled, baked, or pan-seared, including salmon in your diet is a great support for your overall cardiovascular health.
For instance, a 6-oz fillet (170-gram) of cooked salmon gives you around 1.068 mg of potassium, or 23% of the DV.(3)
4. Beans
Beans, including white beans, kidney beans, and pinto beans, emerge as potent sources of potassium within the legume family. A one-cup serving of cooked large white beans provides approximately 1.005 mg of potassium, covering about 21% of the DV. Likewise, Adzuki beans contribute around 1.224 mg per cup (230-gram), accounting for nearly 26% of the DV.(4)(5)
Beans are naturally high in potassium, so for more variety, consider other options like kidney beans (717 mg), black beans (611 mg), pinto beans (746 mg), navy beans (708 mg), and lima beans (955 mg).
5. Swiss Chard
Swiss chard is a vibrant leafy green, stands out as a nutritional powerhouse in the vegetable kingdom. This versatile green not only adds a burst of color to your plate but also packs a punch of essential nutrients, including potassium. One cup of cooked Swiss chard offers an impressive 961 mg of potassium, which is about 20% of the DV.(6)
What makes Swiss chard even more appealing is its rich array of vitamins and minerals, including vitamins A, K, and C, as well as iron and magnesium. Incorporating Swiss chard into your diet not only improves the visual appeal of your dishes but also contributes greatly to meeting your potassium needs and promoting overall health.
6. Potatoes
Potatoes, a popular staple in many diets, offer a substantial dose of potassium. Whether mashed, baked, or roasted, a medium-sized potato (about 173 grams) provides approximately 941 mg of potassium, covering around 20% of the DV.(7)
Beyond potassium, potatoes also provide essential nutrients like vitamin C, vitamin B6 and dietary fiber. Incorporating potatoes into your meals not only adds versatility to your menu, but also helps maintain a healthy potassium balance for overall well-being.
7. Yellowfin Tuna
Our potassium-rich food adventure continues, taking us from the lush green world of vegetables to the oceanic bounty of seafood.
Yellowfin tuna, a popular seafood, not only offers a protein-rich option but also serves as a potassium powerhouse. Whether nestled in salads, gracing sushi rolls, or sizzling on the grill, incorporating yellowfin tuna into your culinary repertoire provides a delectable and healthful strategy to elevate your potassium intake, fostering overall well-being.
A 6-oz (170-g) serving of cooked yellowfin tuna is thought to contain 896 mg of potassium, which is 19% of the DV.(8)
8. Edamame
Edamame is a Japanese dish made with unripe soybeans, enriches our exploration of potassium-rich foods. These lively green pods transcend being a mere tasty snack; they stand as a solid source of potassium, elevating both flavor and nutrition in one vibrant package.
One cup of cooked edamame offers a substantial 676 mg of potassium, contributing about 14% of the DV. Beyond potassium, edamame provides a wealth of nutrients, including protein, fiber, and various vitamins and minerals.(9)
Whether enjoyed on its own as a snack or incorporated into salads and stir-fries, edamame presents a delicious and potassium-rich option to support overall health.
9. Pacific Herring
Pacific herring is a standout contender in the potassium-rich foods domain. Whether enjoyed fresh, smoked, or pickled, this versatile seafood not only adds a distinctive flavor to your culinary collection but also brings a substantial dose of potassium to the table, contributing to your overall health and well-being.
A serving of one fillet (170 g) of cooked Pacific herring provides approximately 780 mg of potassium, which is 17% of the DV.(10)
10. Winter Squash
Embrace the cozy flavors of fall with winter squashes like acorn, pumpkin, and butternut squash. Packed with potassium, they contribute to heart health and muscle function. Roasting these squashes enhances their natural sweetness, making them a delightful addition to both savory and sweet dishes.
One cup (245-g) of mashed acorn squash, for instance, provides 645 mg of potassium, or 14% of the DV. For more diversification, consider other squash varieties like butternut squash and pumpkin, which provide 582 mg, and 564 mg of potassium, respectively.(12)(13)(14)
11. Spinach
Spinach is a quite popular leafy green that is highly prized for its many health benefits, one of which is its rich potassium content. To put things into perspective, one cup of cooked spinach delivers an impressive 839 mg of potassium, covering about 18% of the DV.(15)
Incorporating spinach into your daily meals, whether in salads, smoothies, or cooked dishes, not only adds flavor but also boosts nutritional value, making it a valuable asset in meeting your potassium needs and provides a wealth of other key nutrients, including iron, calcium, vitamin A, and folic acid.
12. Tilefish
In a 150-gram half fillet serving, tilefish stands as a nutritional powerhouse, offering 73% of the DV for protein, 140% for selenium, 156% for vitamin B12, and 98% for omega fatty acids. Remarkably, this nutrient-dense fish achieves these nutritional feats with a relatively low calorie content, making it an excellent choice for those seeking high-density nutrition.(16)
Additionally, in the potassium department, tilefish doesn’t disappoint, delivering 786 mg of this essential mineral in the same serving size.(16)
13. Atlantic Mackerel
Staying in the oceanic realm and this time with Atlantic mackerel. A 3-ounce (85-gram) serving of this fish generously provides 341 mg of potassium, fulfilling nearly 7% of the DV.(17)
Beyond its potassium content, Atlantic mackerel is an excellent source of heart-healthy omega-3 fatty acids, contributing significantly to cardiovascular health.
14. Guava
Guavas, with their tropical sweetness, join our potassium-rich food journey as a delightful and nutritious addition. A cup of fresh guava offers an impressive 688 mg of potassium, covering about 15% of the DV.(18)
In addition to potassium, guavas are nutrient concentrates, particularly excelling in vitamin C, surpassing even oranges. The abundance of vitamin C in guavas brings not only a zesty flavor but also health benefits such as immunological support, collagen formation, and antioxidant activity.
15. Milk
Milk, a classic staple in many diets, offers a combination of essential nutrients, including potassium. A 16-ounce glass serving of milk provides approximately 644 mg of potassium, constituting about 14% of the DV.(19)
Beyond potassium, milk is a rich source of calcium, vitamin D, and high-quality protein, making it a valuable addition to a well-rounded diet.
Whether enjoyed on its own or used in various recipes, milk contributes to overall health by supporting bone strength, immune function, and muscle health.
16. Bananas
Bananas, well known for their potassium content, are a portable and convenient source of this essential mineral. They provide a significant percentage of your daily potassium needs, with around 423 mg of potassium per medium-sized banana.(20)
Their versatility allows them to be easily incorporated into various dishes or enjoyed on their own, making bananas not only a tasty treat but also a practical and efficient way to boost your potassium intake.
17. kiwi
Kiwi, with its unique and tangy taste, stands out as another potassium-rich fruit. Whether sliced and added to fruit salads or enjoyed on its own, kiwi offers a refreshing and delicious way to boost your potassium intake. Additionally, kiwi is rich in vitamin C, adding an extra layer of nutritional benefits to this vibrant fruit.
A single fruit (69 grams) of this fuzzy-skinned fruit provides around 215 mg of potassium, in addition to an impressive 64 mg of vitamin C.(21)
18. Lentils
Lentils, those petite but mighty legumes, bring a delightful burst of flavor to the world of potassium-rich foods. With a variety of colors, including vibrant greens, earthy browns, and lively reds, each type offers a unique taste and texture.
Whether simmered into a hearty soup, tossed into vibrant salads, or crafted into savory stews, lentils shine as versatile and robust potassium contributors. A one-cup serving of cooked lentils provides approximately 731 mg of potassium, covering 16% of the DV.(22)
19. Tilapia
Tilapia, a mild and versatile fish, adds its name to the roster of potassium-rich foods. Whether grilled, baked, or sautéed, tilapia presents a lean and protein-packed option.
In a 6-ounce fillet serving, tilapia provides a great potassium boost, contributing 646 mg of this essential mineral, accounting for nearly 14% of the DV. While not the highest in potassium, tilapia offers a nutrient-rich complement to your seafood options, promoting a balanced and healthy diet.(23)
20. Sweet Potatoes
Sweet potatoes, vibrant in color and rich in nutrients, earn their place among potassium-rich foods. With various cooking methods like roasting, mashing, or baking, sweet potatoes offer a delightful blend of sweetness and earthiness, accompanied by a sizeable amount of potassium.
A medium-sized sweet potato, around 114 grams, delivers approximately 542 mg of potassium, or about 12% of the DV. Beyond potassium, sweet potatoes are a treasure trove of vitamins, including vitamin A, vitamin C, and fiber, making them a wholesome addition to your diet.(24)
21. Firm Tofu
In a 1/2-cup (126-gram) serving, firm tofu provides approximately 300 mg of potassium, contributing to your daily potassium intake and enhancing the nutritional profile of your meals.(25)
22. Nuts
Nuts, from almonds to walnuts, offer more than just a crunchy snack – they’re also rich in potassium. A 1-ounce (28-gram) serving of pistachios, for instance, provides around 291 mg of potassium, contributing to your overall nutrient intake.(26)
In the same serving size, almonds provide 210 mg, walnuts provide 125 mg, and cashews provide 160 mg.(27)(28)(29)
23. Broccoli
Broccoli, the green cruciferous hero, not only adds a splash of color to your plate but also offers a significant amount of potassium. In a one-cup serving, broccoli provides around 457 mg of potassium, contributing significantly to your daily nutrient intake.(30)
Plus, its nutritional profile goes beyond potassium to include vitamins C and K, fiber, and various antioxidants, making it a healthy addition to any diet.
24. Tomatoes
Tomatoes, though often categorized as vegetables, are technically fruits and a flavorful addition to the list of potassium-rich foods. In a one-cup serving of chopped tomatoes, you can enjoy about 427 mg of potassium, providing a savory boost to your nutrient intake.(31)
Beyond potassium, tomatoes offer a wealth of nutrients, including vitamin C, folate, and antioxidants like lycopene, promoting both taste and health in your culinary endeavors.
Tomatoes, whether fresh or in sauce form, are potassium-rich additions to your diet. These vibrant fruits are not only flavorful but also contribute to a balanced intake of essential nutrients.
25. Trout
Trout, a nutrient-dense fish, stands out as a strong source of potassium, contributing around 381 mg per 3-ounce (85-gram) serving. Whether grilled, baked, or pan-seared, trout offers an excellent means to increase your potassium intake while enjoying the extra benefits of omega-3 fatty acids.(32)
26. Mollusks
Mollusks like clams and octopus present a delectable and nutrient-packed addition to our diet. Whether savoring the tender texture of clams in a seafood dish or relishing the unique taste of octopus in a Mediterranean-inspired meal, these mollusks not only offer a rich culinary experience but also bring potassium to support your overall health.
In a 3-ounce (85-gram) serving, clams boast around 534 mg of potassium, covering about 11% of the DV, while octopus offers approximately 500 mg per the same serving.(33)(34)
27. Cantaloupe
Cantaloupe is a hydrating and potassium-rich fruit, with a one-cup serving of diced cantaloupe containing around 417 mg of potassium, contributing approximately 9% of the DV. Adding this sweet melon to fruit salads or enjoying it on its own provides a refreshing way to maintain adequate potassium levels.(35)
28. Mustard Spinach
Mustard spinach, also known as tendergreen or komatsuna, is a nutrient-rich leafy green. Loaded with potassium, with a one-cup serving providing approximately 299 mg, it supports a healthy heart and can be a valuable addition to your diet.(36)
The unique peppery taste of mustard spinach adds a flavorful kick to salads, stir-fries, and smoothies, making it a suitable addition to a wide variety of dishes.
29. Oats
Oats, a versatile whole grain, are not only known for their fiber content, but they also contain a high dose of potassium. Starting your day with a bowl of oatmeal or incorporating oats into baked goods is a wholesome way to enhance your potassium intake.
In a one-cup serving, raw oats offer approximately 670 mg of potassium, constituting about 14% of the Daily Value. However, once cooked into oatmeal, the potassium content reduces to 163 mg per one-cup serving.(37)(38)
30. Yogurt
Yogurt, known for its creamy texture and high calcium content, also stands out as a potassium powerhouse. In a one-cup serving, non-fat yogurt makes a substantial contribution to your potassium intake, providing around 625 mg of this essential mineral. However, opting for plain yogurt with its natural fats intact reduces the potassium content to 380 mg per serving, according to USDA data.
31. Coconut Water
Coconut water, the clear liquid from young green coconuts, serves as both a hydrating beverage and an excellent source of potassium. Enjoying it as a refreshing drink provides a natural way to supplement your potassium levels, with a single cup offering a generous 600 mg of this essential mineral.(39)
32. Beets
Beets, the ruby-hued vegetable, are not just visually striking but also a powerhouse of nutrient, boasting significant amounts of potassium.
Whether roasted, boiled, or blended into a smoothie, beets offer versatility in the kitchen. Their natural sweetness can pleasantly enhance savory dishes, and their vibrant color signals an abundance of health benefits.
In fact, a one-cup serving of cooked beets provides approximately 518 mg of potassium, making them a flavorful and nutrient-packed addition to your daily diet.(40)
33. Catfish
Catfish, a freshwater delicacy known for its mild flavor and culinary versatility, brings more to the table than just taste. In a 3-ounce serving, cooked catfish offers a moderate but notable dose of potassium, contributing about 356 mg to your daily intake of this essential mineral.(41)
34. Dried Fruits
Dried fruits, including apricots, raisins, dates, and figs, offer a delightful blend of natural sweetness and nutritional benefits. Perfect for snacking on or to enhance cereals and trail mixes, these treats are rich in essential nutrients like potassium, fiber, and antioxidants.
However, due to the drying process, it is important to pay attention to their sugar and calorie content. Despite this, you can enjoy their distinct flavors, crunch, and health benefits without eating too many calories if you consume them in moderation as part of a balanced diet.
In terms of potassium, dried apricots top the list with 330 mg per one-ounce serving, followed by raisins with 212 mg, prunes with 208 mg, and dates with 197 mg.(42)(43)(43)(44)
35. Pomegranate
The pomegranate, with its jewel-shaped seeds and sweet-tart flavor, stands out as a potassium-rich fruit. Whether eaten alone, sprinkled on salads or mixed with juices, pomegranate seeds bring a touch of freshness to your palate as well as a notable contribution of potassium.
In fact, a single pomegranate fruit (282-g) provides approximately 666 mg of potassium, making it a vibrant and healthful addition to your diet.(45)
36. Papaya
Papaya, with its tropical sweetness and bright orange hue, is not only a delicious fruit but also a potassium-packed addition to your diet. In a one-cup serving, papaya provides around 264 mg of potassium, making it a flavorful and nutrient-rich choice.(46)
Whether enjoyed on its own, added to fruit salads, or blended into smoothies, papaya brings a burst of tropical goodness along with essential potassium to support your overall well-being.
37. Oranges
Oranges, with their juicy and tangy flavor, are renowned for being a classic source of vitamin C, but they also contribute to your potassium intake. A medium-sized orange typically contains around 237 mg of potassium.(47)
Incorporating oranges into your diet not only adds a refreshing hit of citrus taste, but also provides a boost of potassium, supporting various bodily functions and overall health. Whether enjoyed as a snack or squeezed into fresh juice, oranges hold their place as a versatile and nutritious addition to your fruit choices.
38. Carrots
Carrots, with their vivid orange color and satisfying crunch, are more than just a tasty treat – they’re a source of potassium goodness.
Chopped and ready for various culinary adventures, a one-cup serving of carrots contributes around 410 mg of potassium to your dietary palette. But there’s more to these vibrant veggies than just potassium – they also bring a hefty dose of beta-carotene, supporting eye health and overall vitality. So, whether you’re munching on them raw, tossing them in salads, or incorporating them into your favorite dishes, carrots offer a delightful and nutrient-packed way to elevate your potassium intake.(48)
39. Bok Choy
Bok choy, a leafy green with crisp stalks and tender leaves, emerges as a potassium-rich addition to your culinary repertoire. In a one-cup serving, bok choy provides approximately 631 mg of potassium, offering a significant boost to your daily intake of this essential mineral.(49)
40. Brussels Sprouts.
Brussels sprouts, miniature cabbage-like gems, stand out as potassium-packed cruciferous vegetables. A one-cup serving of cooked Brussels sprouts delivers approximately 494 mg of potassium, adding a substantial dose of this essential mineral to your diet.(50)
Beyond potassium, these cruciferous delights provide fiber, vitamins C and K, and antioxidants. Whether roasted, steamed, or sautéed, Brussels sprouts offer a versatile and nutritious option to elevate your potassium intake and enhance the overall nutritional profile of your meals.