Potassium is often referred to as an electrolyte because it helps send electrical impulses from one part of your body to another. Electrolytes help create balance in your body fluids and electrical system, which controls muscle contractions. Potassium is naturally present in many foods, but you may be deficient if you’re not getting enough of it. If that’s the case, try some of these foods rich in potassium to help boost your nutritional status level.
Best Food For Potassium
Many of the foods that you already eat contain potassium. The foods listed below are high in potassium. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.
Many fresh fruits and vegetables are rich in potassium:
- Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach
- Cooked broccoli
- Sweet potatoes
- Leafy greens
Juice from potassium-rich fruit is also a good choice:
- Orange juice
- Tomato juice
- Prune juice
- Apricot juice
- Grapefruit juice
Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).
Some fish contain potassium:
Beans or legumes that are high in potassium include:
- Lima beans
- Pinto beans
- Kidney beans
Other foods that are rich in potassium include:
- Salt substitutes (read labels to check potassium levels)
- Meat and poultry
- Brown and wild rice
- Bran cereal
- Whole-wheat bread and pasta
Foods That Are High in Potassium
Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.
Spuds are a smart choice — just leave the nutrient-rich skins intact. A medium baked potato with the skin on contains more than 900 milligrams of potassium. A sweet potato with skin? More than 500 milligrams.
Beans are a good source of potassium. White beans and adzuki beans have around 600 milligrams per half-cup serving. Pinto beans, navy beans, lima beans and Great Northern beans all have more than 350 milligrams per half-cup. Soybeans (aka edamame, aka delicious) and lentils are also good sources of potassium.
People often reach for whole fruit over juices since whole fruits are a good source of fiber. But don’t rule out juice completely. Prune juice and carrot juice both pack a serious potassium punch: About 689 milligrams for a cup of carrot juice and more than 700 milligrams for the same amount of prune juice.
Orange juice and pomegranate juice are also good picks, each containing around 500 milligrams per cup. Taylor recommends watching your portions though because of the sugar content.
Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet. Chowder more your thing? Just 3 ounces of canned clams will get you upwards of 500 milligrams.
5. Leafy greens
Popeye had the right idea. A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. The same amount of Swiss chard has more than 450 milligrams and beet greens more than 600 milligrams.
You know dairy is a super source of calcium. Turns out, it’s a great source of potassium, too. One cup of low-fat or skim milk contains about 350 to 380 milligrams of potassium. And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics).
A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?).
These yellow fruits may be the best-known source of potassium. Indeed, one medium banana contains about 422 milligrams. Banana’s cousin, the plantain, is also a potassium-rich pick.
9. Other fruits
Bananas aren’t the only fruits filled with potassium. Cantaloupe, dates, nectarines and oranges all have more than 250 milligrams per half-cup serving. Dried peaches, apricots, prunes and raisins are good sources as well.
As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.
From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you.