Top 10 Foods Highest in Potassium + One Page Printable

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 Apricots1 Dried Apricots
43% DV (1511mg) 1 cup
200 calories100g
28% DV (964mg)33% DV (1162mg)

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.

Salmon Fillets2 Salmon
31% DV (1068mg) 6oz fillet
200 calories100g
20% DV (690mg)18% DV (628mg)

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%).

White Beans3 White Beans
29% DV (1004mg) 1 cup
200 calories100g
23% DV (807mg)16% DV (561mg)

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.

Half an avocado4 Avocados
28% DV (975mg) 1 medium
200 calories100g
17% DV (606mg)14% DV (485mg)
An average avocado provides 322 calories, half a cup pureed contains 184 calories.

Potatoes5 Potatoes
26% DV (926mg) 1 medium
200 calories100g
33% DV (1151mg)15% DV (535mg)
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.

An acorn squash6 Acorn Squash
26% DV (896mg) 1 cup cubes
200 calories100g
45% DV (1561mg)12% DV (437mg)

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.

Spinach leaves7 Spinach (Cooked)
24% DV (839mg) 1 cup
200 calories100g
116% DV (4052mg)13% DV (466mg)

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.

Plain yogurt with raspberries8 Low-Fat Yogurt
18% DV (625mg) 1 cup
200 calories100g
26% DV (911mg)7% DV (255mg)

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%).

Button Mushrooms9 White Button Mushrooms
16% DV (555mg) 1 cup
200 calories100g
73% DV (2543mg)10% DV (356mg)

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

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

Bananas10 Bananas
12% DV (422mg) 1 medium
200 calories100g
23% DV (804mg)10% DV (358mg)

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.

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Top 10 Foods Highest 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.

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#1 Dried Herbs (Chervil)135% DV (4740mg) in 100grams3% DV (90mg) in 1 tblsp
#2 Sun-Dried Tomatoes98% DV (3427mg) in 100grams2% DV (69mg) in 1 piece
#3 Cocoa Powder72% DV (2509mg) in 100grams4% DV (135mg) in 1 tblsp
#4 Whey Powder65% DV (2289mg) in 100grams2% DV (66mg) in 1 tblsp
#5 Paprika65% DV (2280mg) in 100grams4% DV (155mg) in 1 tblsp
#6 Yeast Extract Spread60% DV (2100mg) in 100grams4% DV (126mg) in 1 tsp
#7 Rice Bran42% DV (1485mg) in 100grams50% DV (1752mg) in 1 cup
#8 Molasses42% DV (1464mg) in 100grams8% DV (293mg) in 1 tblsp
#9 Soybeans (Dry-Roasted)39% DV (1364mg) in 100grams36% DV (1269mg) in 1 cup
#10 Seaweed (Spirulina)39% DV (1363mg) in 100grams3% DV (95mg) in 1 tblsp

#1 Dried Figs29% DV (1013mg) in 1 cup16% DV (546mg) in 200 calories
#2 Chestnuts24% DV (847mg) in 1 cup14% DV (483mg) in 200 calories
#3 Coconut Water17% DV (600mg) in 1 cup75% DV (2632mg) in 200 calories
#4 Whelk17% DV (590mg) in 3oz serving14% DV (505mg) in 200 calories
#5 Clams15% DV (534mg) in 3oz serving24% DV (849mg) in 200 calories
#6 Orange Juice14% DV (496mg) in 1 cup25% DV (889mg) in 200 calories
#7 Brussels Sprouts10% DV (342mg) in 1 cup52% DV (1809mg) in 200 calories
#8 Pistachios8% DV (286mg) in 1oz handful10% DV (352mg) in 200 calories
#9 Palm Hearts7% DV (258mg) in 1 cup36% DV (1264mg) in 200 calories
#10 Sunflower Seeds7% DV (241mg) in 1oz handful8% DV (292mg) in 200 calories
#11 Pumpkin and Squash Seeds6% DV (224mg) in 1oz handful8% DV (275mg) in 200 calories
#12 Almonds6% DV (208mg) in 1oz handful7% DV (253mg) in 200 calories
#13 Watermelon Seeds5% DV (184mg) in 1oz handful7% DV (233mg) in 200 calories
#14 Dates5% DV (167mg) in per date14% DV (503mg) in 200 calories
#15 Cashews5% DV (160mg) in 1oz handful6% DV (197mg) in 200 calories
#16 Walnuts4% DV (125mg) in 1oz handful4% DV (135mg) in 200 calories

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
  3. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
  4. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
  5. Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
  6. Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
  7. Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
  8. Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
  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.
  12. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
  13. Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
  14. Pauling Institute on Potassium