The 10 Best Foods High in Potassium

The 10 Best Foods High in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.

The current daily value (%DV) for potassium is 3,500 milligrams (mg). High potassium foods include dried apricots, fish, white beans, avocados, potatoes, acorn squash, spinach, low fat yogurt, white button mushrooms, and bananas. Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, more potassium rich foods, fruits high in potassium, and vegetables high in potassium.

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List of High Potassium Foods

Dried Apricots 1 Dried Apricots
  • 43% DV (1511mg) potassium per cup
  • 28% DV (964mg) per 200 calorie serving
  • 33% DV (1162mg) per 100 grams (3.5 oz)

More Dried Fruits High in Potassium (%DV per cup)

Dried Peaches (45% DV), Dried Bananas (43%), Prunes (40%), Zante Currants (37%), Raisins (35%), Dried Persimmons (34%), Dried Figs (29%), Dates (28%), Dried Pears (27%), Dried Apples (11%).
Note: Dried fruit is high in sugar and calories.
For a list of fresh fruit high in potassium see the article on high potassium fruits.

Nutrition Facts for Dried Apricots.
Salmon Fillets 2 Salmon
  • 31% DV (1068mg) potassium per 6oz fillet
  • 20% DV (690mg) per 200 calorie serving
  • 18% DV (628mg) per 100 grams (3.5 oz)

More Fish High in Potassium (%DV per 6oz fillet)

Pompano (30%), King Mackerel (28%), Lingcod (28%), Spanish Mackerel (26%), Halibut (26%), Herring (26%), Snapper (26%), MahiMahi (26%), Yellowfin Tuna (26%), Monkfish (24%), Pout (24%), Tilefish(24%),Cush (24%), Swordfish (24%), Pike (24%), Grouper (24%), Shad (24%), Rockfish (22%), Trout (22%), Bass (22%), Pollock (22%), and Sablefish (22%).

Nutrition Facts for Wild Atlantic Salmon (Cooked).
White Beans 3 Large White Beans
  • 29% DV (1004mg) potassium per cup
  • 23% DV (807mg) per 200 calorie serving
  • 16% DV (561mg) per 100 grams (3.5 oz)

Other Beans High in Potassium (%DV per cup)

Adzuki (35%), Lima (27%), Soy (25%), Pink beans (25%), Pinto (21%), Black turtle beans (23%), Lentils (21%), Split peas (20%), Kidney beans (20%), Great Northern (20%), Navy beans (20%), Cranberry (Roman) (20%), Pigeon Peas (18%), Cowpeas (18%), Black Beans (17%), Mung beans (15%), Chickpeas (14%), and Broad beans (Fava) (13%).
Beans are also high in magnesium.

Nutrition Facts for Cooked Large White Beans.
Half an avocado 4 Avocados
  • 28% DV (975mg) potassium per avocado
  • 17% DV (606mg) per 200 calorie serving
  • 14% DV (485mg) per 100 grams (3.5 oz)
An average avocado provides 322 calories, half a cup pureed contains 184 calories.

Nutrition Facts for Avocados.
Potatoes 5 Potatoes
  • 26% DV (926mg) potassium in a medium potato
  • 33% DV (1151mg) per 200 calorie serving
  • 15% DV (535mg) per 100 grams (3.5 oz)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulating blood sugar, an average baked sweet potato with skin (180g) provides 24%DV of potassium.

Nutrition Facts for Baked Potatoes (With Skin).
An acorn squash 6 Acorn Squash
  • 26% DV (896mg) potassium per cup cooked
  • 45% DV (1561mg) per 200 calorie serving
  • 12% DV (437mg) per 100 grams (3.5 oz)

Other Squash High in Potassium (%DV per cup baked)

Hubbard (21%), Zucchini (18% DV), Butternut (17% DV), and the average winter squash with 14% DV per cup. For more, see the list of high potassium vegetables.

Nutrition Facts for Baked Acorn Squash.
A Bowl of Spinach 7 Spinach
  • 24% DV (839mg) potassium per cup cooked
  • 116% DV (4052mg) per 200 calorie serving
  • 13% DV (466mg) per 100 grams (3.5 oz)

Other Greens High in Potassium (%DV per cup cooked)

Beet Greens (37%), Swiss Chard (27%), Kale (8%), and Collards (6%). Raw spinach provides 5%DV per cup.
For more, see the list of high potassium vegetables.

Nutrition Facts for Cooked Spinach.
Plain yogurt with raspberries 8 Low-Fat Yogurt
  • 18% DV (625mg) potassium per cup
  • 26% DV (911mg) per 200 calorie serving
  • 7% DV (255mg) per 100 grams (3.5 oz)

Other Dairy High in Potassium (%DV per cup)

Chocolate Yogurt (24%), Fat-Free Cream Cheese (22%), Low-Fat Milk (13%), Low-Fat Buttermilk (13%), and Whole-Fat Yogurt (11%).

Nutrition Facts for Non-Fat Yogurt.
Mushrooms 9 White Button Mushrooms
  • 16% DV (555mg) potassium per cup cooked
  • 73% DV (2543mg) per 200 calorie serving
  • 10% DV (356mg) per 100 grams (3.5 oz)

More Mushrooms High in Potassium (%DV per cup sliced)

Portabella (15%), Brown or Crimini (9%), Shiitake (9%), Enoki (7%), Maitake (4%).

Nutrition Facts for Cooked White Button Mushrooms.
Bananas 10 Bananas
  • 12% DV (422mg) potassium per cup sliced
  • 23% DV (804mg) per 200 calorie serving
  • 10% DV (358mg) per 100 grams (3.5 oz)

Other fruits high in potassium (%DV per cup)

Durian (30%), Plantains (27%), Mamey Sapote (23%), Jackfruit (21%), Guavas (20%), Kiwifruit (16%), Cantaloupe (14%), and Apricots (11%).
For more see the list of high potassium fruits.

Nutrition Facts for Bananas.

See All 200 Foods High in Potassium

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A one-page printable list of foods high in potassium.

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Who is at Risk for Potassium Deficiency?

Health Benefits of Potassium

Potassium is an essential nutrients, here are some of its health benefits:

How much potassium do you need each day?

The percent daily value for potassium is 3500mg per day. The recommended daily intake for adults is 4700mg per day.

Here are the breakouts of the RDIs by age group:

The RDI is different from the DV since the DV is meant to be for the general public and used as a guide to compare foods. Thus the DV is meant to fit all age groups in general, while the RDI is more specific and thus, higher than the DV for adults.

I need to limit my potassium intake, what foods are low in potassium?

Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, and blueberries, leeks, and napa cabbage. Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods, and low potassium vegetables.

Click each heading below for more information from MyFoodData.com

#1 Dried Herbs (Chervil) 135% DV (4740mg) in 100grams 135% DV (4740mg) in 1 tblsp
#2 Sun-Dried Tomatoes 98% DV (3427mg) in 100grams 98% DV (3427mg) in 1 piece
#3 Cocoa Powder 72% DV (2509mg) in 100grams 72% DV (2509mg) in 1 tblsp
#4 Whey Powder 65% DV (2289mg) in 100grams 65% DV (2289mg) in 1 tblsp
#5 Paprika 65% DV (2280mg) in 100grams 65% DV (2280mg) in 1 tblsp
#6 Yeast Extract Spread 60% DV (2100mg) in 100grams 60% DV (2100mg) in 1 tsp
#7 Rice Bran 42% DV (1485mg) in 100grams 42% DV (1485mg) in 1 cup
#8 Molasses 42% DV (1464mg) in 100grams 42% DV (1464mg) in 1 tblsp
#9 Soybeans (Dry-Roasted) 39% DV (1364mg) in 100grams 39% DV (1364mg) in 1 cup
#10 Seaweed (Spirulina) 39% DV (1363mg) in 100grams 39% DV (1363mg) in 1 tblsp

#1 Dried Figs 29% DV (1013mg) in 1 cup
#2 Chestnuts 24% DV (847mg) in 1 cup
#3 Coconut Water 17% DV (600mg) in 1 cup
#4 Whelk 17% DV (590mg) in 3oz serving
#5 Clams 15% DV (534mg) in 3oz serving
#6 Orange Juice 14% DV (496mg) in 1 cup
#7 Brussels Sprouts 10% DV (342mg) in 1 cup
#8 Pistachios 8% DV (286mg) in 1oz handful
#9 Palm Hearts 7% DV (258mg) in 1 cup
#10 Sunflower Seeds 7% DV (241mg) in 1oz handful
#11 Pumpkin and Squash Seeds 6% DV (224mg) in 1oz handful
#12 Almonds 6% DV (208mg) in 1oz handful
#13 Watermelon Seeds 5% DV (184mg) in 1oz handful
#14 Dates 5% DV (167mg) in per date
#15 Cashews 5% DV (160mg) in 1oz handful
#16 Walnuts 4% DV (125mg) in 1oz handful

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Data Sources and References

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  9. Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
  10. Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
  11. Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
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  14. Pauling Institute on Potassium