Top 10 Foods Highest in Potassium

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Top 10 Foods Highest in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It also plays a critical role in the transmission of electrical impulses in the heart.

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. The current daily value (DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. (1)

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.

List of High Potassium Foods

Beet Greens1 Beet Greens
per Cup Cooked
per 100g
per 200 Calories
(28% DV)
(19% DV)
(143% DV)

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 Fillets2 Salmon
per 6oz Fillet
per 100g
per 200 Calories
(23% DV)
(13% DV)
(15% DV)

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.

White Beans3 Large White Beans
per Cup
per 100g
per 200 Calories
(21% DV)
(12% DV)
(17% DV)

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 avocado4 Avocados
per Avocado
per 100g
per 200 Calories
(21% DV)
(10% DV)
(13% DV)

See the list of fruits high in potassium.

Potatoes5 Potatoes
in a Medium Potato
per 100g
per 200 Calories
(20% DV)
(11% DV)
(24% DV)

Note: Sweet potatoes are actually better for regulating blood sugar levels and are higher in nutrients than white potatoes. An average baked sweet potato with skin (180g) provides 18%DV of potassium.

An acorn squash6 Acorn Squash
per Cup Cooked
per 100g
per 200 Calories
(19% DV)
(9% DV)
(33% DV)

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 milk7 Milk
per 16oz Glass
per 100g
per 200 Calories
(16% DV)
(3% DV)
(15% DV)

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.

Mushrooms8 White Button Mushrooms
per Cup Cooked
per 100g
per 200 Calories
(12% DV)
(8% DV)
(54% DV)

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.

Bananas9 Bananas
per Cup Sliced
per 100g
per 200 Calories
(11% DV)
(8% DV)
(17% DV)

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 melon

See the list of fruits high in potassium.

Tomatoes10 Tomato
per Cup Cooked
per 100g
per 200 Calories
(11% DV)
(5% DV)
(52% DV)
  • 8% DV in 1 cup of cherry tomatoes
  • 6% DV in an average tomato

Printable One Page Sheet

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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)100 grams101% DV
2 Sun-Dried Tomatoes100 grams73% DV
3 Cocoa Powder100 grams53% DV
4 Whey Powder100 grams49% DV
5 Paprika100 grams49% DV
6 Yeast Extract Spread100 grams45% DV
7 Bran100 grams32% DV
8 Molasses100 grams31% DV
9 Soybeans (Dry-Roasted)100 grams29% DV
10 Seaweed (Spirulina)100 grams29% DV

Other Potassium Rich Foods

1 Dried Figs1 cup22% DV
2 Coconut Waterper cup13% DV
3 Whelk3oz serving13% DV
4 Clamsper 3oz serving11% DV
5 Orange Juice1 cup11% DV
6 Brussels Sprouts1 cup7% DV
7 Pistachios (Dry Roasted)per 1 oz handful6% DV
8 Palm Hearts1 cup5% DV
9 Sunflower Seedsper 1oz Handful5% DV
10 Seeds (Squash and Pumpkin Seeds)per 1oz handful5% DV
11 Almondsper 1oz Handful4% DV
12 Dried Watermelon Seedsper 1oz handful4% DV
13 Chestnutsper oz (~3 chestnuts)4% DV
14 Datesper date4% DV
15 Cashews (Dry Roasted)per 1 oz handful3% DV
16 Walnutsper oz3% DV

How much potassium do you need each day?

The daily value (%DV) for Potassium is 4700mg and is a general target intended for most people. Adquate intakes (%AI) take age and gender into account and range from 2000mg - 3400mg for most people.

Life StageAI
0-6 months old400mg
7-12 months old860mg
1-3 years old2000mg
4-8 years old2300mg
9-13 years old2500mg
14-18 years old3000mg
19+ years old3400mg
9-13 years old2300mg
14-18 years old2300mg
19+ years old2600mg
14-18 years old2600mg
19+ years old2900mg
14-18 years old2500mg
19-30 years old2800mg

Who is at Risk for Potassium Deficiency?

  • Alcoholics (3)
  • People with a magnesium deficiency - Low magnesium levels increase 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

  • Alleviation of High Blood Pressure (Hypertension) and Reduced Risk of Stroke - A diet low in potassium and high in sodium can result in high blood pressure over time. High blood pressure causes damage to the arteries and veins, which can lead to strokes and heart disease. Eating foods high in potassium while limiting foods high in sodium can help reduce blood pressure over time. (2,3)
  • Reduced Risk of Kidney Stones - Adequate 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)
  • Osteoporosis Protection - Several studies have found a relationship between increased bone density and increased intake of dietary potassium. These studies were true even for post-menopausal women and older men. (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)

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, 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.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Institutes of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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Use the ranking tool links below to select foods and create your own food list to share or print.

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

Data Sources and References

  1. FDA Daily Values
  2. Office of Dietary Supplements Fact Sheet on Potassium
  3. Pauling Institute on Potassium
  4. U.S. Agricultural Research Service Food Data Central
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