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The 10 Best Foods High in Potassium

Written by Daisy Whitbread, MScN
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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). (2) Unless you are on dialysis or have a special condition, an overdose of potassium from natural sources is nearly impossible. Signs of high potassium blood levels include weakness, paralysis, and heart palpitations. (2)

High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. (1) The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA.

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.

You can also sort high potassium foods by 100 gram and 200 calorie serving sizes using the nutrient ranking tool.

Looking to consume less potassium? See our list of low potassium foods.

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List of High Potassium Foods

1Beet Greens
Beet Greens

More Greens High in Potassium

-20% DV in 1 cup of cooked Swiss chard
-18% DV in 1 cup of cooked spinach
-8% DV in 1 cup of cooked kale

See the list of high potassium vegetables.
Salmon Fillets

More Fish High in Potassium

-19% DV in a 6oz snapper fillet
-18% DV in a 6oz mahi-mahi fillet
-14% DV in a 6oz tilapia fillet

See all fish high in potassium.
3Large White Beans
White Beans

More Beans High in Potassium

-20% DV in 1 cup of lima beans
-16% DV in 1 cup of navy beans
-16% DV in 1 cup of lentils

See all beans high in potassium.
Half an avocado
See the list of fruits high in potassium.
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 18%DV of potassium.
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6Acorn Squash
An acorn squash

More Squash High in Potassium

-16% DV in 1 cup of hubbard squash
-12% DV in 1 cup of butternut squash
-10% DV in 1 cup of zucchini

See the list of high potassium vegetables.
Glass of milk

More Dairy High in Potassium

-12% DV in 1 cup of low-fat yogurt
-9% DV in 1oz of gjetost cheese
-8% DV in 1 cup of low fat buttermilk

See all dairy high in potassium.
8White Button Mushrooms

More Mushrooms High in Potassium

-8% DV in 1 cup of crimini mushrooms
-8% DV in 1 cup of oyster mushrooms
-7% DV in 1 cup of portabellas

See the list of high potassium vegetables.

More Fruits High in Potassium

-15% DV in 1 cup of guavas
-12% DV in 1 cup of kiwifruit
-10% DV in 1 cup of cantaloupe

See the list of fruits high in potassium.
-8% DV in 1 cup of cherry tomatoes
-6% DV in an average tomato

See All 200 Foods High in Potassium

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A printable one-page list of the top 10 foods highest in potassium.

High Potassium Foods by Nutrient Density (Potassium per 100 Grams)

#1 Dried Herbs (Chervil)101% DV (4740mg) in 100 grams
#2 Sun-Dried Tomatoes73% DV (3427mg) in 100 grams
#3 Cocoa Powder53% DV (2509mg) in 100 grams
#4 Whey Powder49% DV (2289mg) in 100 grams
#5 Paprika49% DV (2280mg) in 100 grams
#6 Yeast Extract Spread45% DV (2100mg) in 100 grams
#7 Rice Bran32% DV (1485mg) in 100 grams
#8 Molasses31% DV (1464mg) in 100 grams
#9 Soybeans (Dry-Roasted)29% DV (1364mg) in 100 grams
#10 Seaweed (Spirulina)29% DV (1363mg) in 100 grams

Other Potassium Rich Foods

#1 Dried Figs22% DV (1013mg) in 1 cup
#2 Chestnuts18% DV (847mg) in 1 cup
#3 Coconut Water13% DV (600mg) in 1 cup
#4 Whelk13% DV (590mg) in 3oz serving
#5 Clams11% DV (534mg) in 3oz serving
#6 Orange Juice11% DV (496mg) in 1 cup
#7 Brussels Sprouts7% DV (342mg) in 1 cup
#8 Pistachios6% DV (286mg) in 1oz handful
#9 Palm Hearts5% DV (258mg) in 1 cup
#10 Sunflower Seeds5% DV (241mg) in 1oz handful
#11 Pumpkin and Squash Seeds5% DV (224mg) in 1oz handful
#12 Almonds4% DV (208mg) in 1oz handful
#13 Watermelon Seeds4% DV (184mg) in 1oz handful
#14 Dates4% DV (167mg) in per date
#15 Cashews3% DV (160mg) in 1oz handful
#16 Walnuts3% DV (125mg) in 1oz handful

How much potassium do you need each day?

The percent daily value (%DV) and the recommended daily intake (RDI) for adults is 4700mg per day. (2)

Here are the breakouts of the RDIs by age group:

  • Age 14+: 4700mg
  • 9-13 years old: 4500mg
  • 4-8 years old: 3800mg
  • 1-3 years old: 3000mg

Who is at Risk for Potassium Deficiency?

  • Alcoholics (3)
  • People with a magnesium deficiency - Low magneisum levels incrase potassium excretion and further increase the risk of muscle cramps and cardiac arrhythmias. (2)
  • People taking Diuretics - Diuretics like thiazide, which are used to regulate high blood pressure, can increase the amount of potassium excreted in urine. Certain potassium sparing diuretics have the opposite effect and can cause the body to retain too much potassium. If you are taking diuretics talk to your health care provider for more information. (2)

Health Benefits of Potassium

  • Osteoporosis Protection - Several studies have found a relation between increased bone density and increased intake of dietary potassium. These studies were true even for post menopausal women and older men. (2,3)
  • Alleviation of High Blood Pressure (Hypertension) and Reduced Risk of Stroke - A diet low in potassium and high in sodium will result in consistently (chronic) high blood pressure over time. High blood pressure causes damage in arteries and veins leading to stroke and heart disease. Eating foods high in potassium while avoiding foods high in sodium can help reduce blood pressure over time. (2,3)
  • Reduced Risk of Type II Diabetes - Potassium is necessary for insulin secretion, and numerous studies have found a correlation between low potassium levels and higher levels of fasting blood glucose and insulin resistance. (2,3)
  • Reduced Risk of Kidney Stones - Proper potassium levels are necessary for calcium reabsorption from the kidneys. Diets low in potassium lead to higher levels of calcium in the kidney which increase the risk of kidney stones. (2,3)

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.

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office of Dietary Supplements Fact Sheet on Potassium
  3. Pauling Institute on Potassium
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