Fruits That Have Potassium is an essential mineral that helps your body maintain proper muscle and nerve function, synthesizes protein, balances blood pressure, and aids in insulin regulation. It’s also necessary for stabilizing blood sugar amounts and blood circulation. Potassium is additionally connected with lowered danger of sort 2 diabetes, stroke, osteoporosis and even lung cancer. 1. Apricots (1 medium) – 925mg
Top 10 high potassium foods
Potassium is an important nutrient for many body processes. Bananas are a well-known source of potassium, but many other foods contain just as much — if not more — of this nutrient.
Potassium is an electrolyte that helps regulate fluid and blood levels in the body. Many fruits and vegetables are excellent sources of potassium. Meat, milk, yogurt, and nuts are also good sources.
According to the Centers for Disease Control and Prevention (CDC)Trusted Source, a diet high in potassium and low in sodium — an electrolyte in table salt and processed foods — can lower blood pressure and reduce the risk of heart disease and stroke.
The adequate intake (AI)Trusted Source of potassium for adults is currently 3,400 milligrams (mg) per day for men and 2,600 mg for women.
According to the Office of Dietary Supplements (ODS)Trusted Source, the daily value (DV) of potassium — the daily intake that the Food and Drug Administration (FDA) recommend — will increase to 4,700 mg in January 2020.
Bananas contain 422 mgTrusted Source of potassium per medium fruit. In this article, we take a look at other good sources of potassium according to the ODSTrusted Source and the 2015–2020 Dietary Guidelines for AmericansTrusted Source.
1. Dried apricots
Several dried fruits are high in potassium. Apricots are a bright orange fruit that people may eat either fresh or dried.
Half a cup of dried apricots contains 1,101 mg of potassium. These fruits also provide other key nutrients, such as iron and antioxidants.
When purchasing dried apricots, a person should look for those that contain no added sugar. They can eat dried apricots as a snack or add them to salads or main meals.
Potatoes are an excellent source of potassium. Baked potatoes with the skin still on are the best option, as much of a potato’s potassium is in the skin.
One medium baked potato with skin contains 941 mg of potassium. By eating a baked potato with salt-free seasoning, a person can avoid extra sodium.
French fries are usually lacking in nutrients and contain added fat from oil and the frying process, making them a less healthful option. Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium.
3. Leafy greens
Leafy greens are some of the most nutritious foods available. One studyTrusted Source found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline.
Leafy green vegetables are low in calories and contain many vitamins and minerals. Most also provide a good amount of potassium. For instance:
- A cup of cooked Swiss chard contains 962 mg of potassium.
- A cup of cooked amaranth leaves contains 846 mg.
- A cup of cooked spinach contains up to 838 mg.
Lentils are a small, round legume. They contain plenty of fiber and are also rich in protein.
One cup of cooked lentils contains 731 mg of potassium.
Lentils make a good addition to soups or stews. People looking for a quicker option can use canned rather than dried lentils. However, it is important to rinse canned lentils well before use to remove any sodium.
5. Prunes and prune juice
Prunes are dried plums. Due to their high fiber content and other chemical properties, many people use prunes or prune juice to help relieve constipation. Juice companies usually make prune juice by adding water back into the prunes, cooking them, and then filtering out the solids.
There are 707 mg of potassium in one cup of canned prune juice, while half a cup of dried prunes contains 699 mg.
6. Tomato puree or juice
Fresh tomatoes offer several health benefits. To get more potassium, though, it is best to use concentrated tomato products, such as tomato puree or tomato juice.
Half a cup of tomato puree contains 549 mg of potassium, and a cup of tomato juice contains 527 mg.
Fresh tomatoes also contain potassium, with one medium raw tomato containing 292 mg.
People often use tomato puree in cooking, for example, adding it to pasta sauces. Canned or bottled tomato juice is also suitable to use in many recipes, or people can drink it.
7. Certain fruit and vegetable juices
Some varieties of juice contain high amounts of potassium. However, many health organizations recommend that people avoid juices with added sugar. Whole fruit contains more fiber than juice and often more nutrients as well.
Still, 100% juice can be part of a healthy diet in limited amounts, according to the American Heart AssociationTrusted Source and the Dietary Guidelines for AmericansTrusted Source.
The following juices are high in potassium, containing the following amounts per cup:
- carrot juice (canned): 689 mg
- passion fruit juice: 687 mg
- pomegranate juice: 533 mg
- orange juice (fresh): 496 mg
- vegetable juice (canned): 468 mg
- tangerine juice (fresh): 440 mg
Raisins are another type of dried fruit that is high in potassium. Raisins are a popular snack food.
Half a cup of raisins contains 618 mg of potassium.
For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients.
Beans come in many sizes, shapes, and colors. Most contain a high amount of fiber, some protein, and a good dose of potassium.
Kidney beans are red, kidney-shaped legumes that people often use in soups, chili, or as a side dish of baked beans.
A cup of canned kidney beans contains 607 mg of potassium.
Many other beans are also high in potassium. The amounts per half cup serving are as follows:
- adzuki beans: 612 mg
- white (cannellini) beans: 595 mg
- lima beans: 478 mg
- great northern beans: 460 mg
- black beans: 401 mg
- canned refried beans: 380 mg
- navy beans: 354 mg
10. Milk and yogurt
People typically think of dairy products, such as milk and yogurt, as being rich sources of calcium. However, some dairy products are also a good way to add more potassium to the diet.
Studies suggest that in the United States, milk is the top sourceTrusted Source of potassium among adults. A cup of 1% milk contains 366 mg.
Many people also get their potassium from tea and coffee. An 8-ounce (oz) cup of brewed black coffee contains 116 mg of potassiumTrusted Source, which would classify it as a low potassium food, but adding creamers and milk raises the potassium content considerably.
Other dairy products also contain potassium. For instance, one cup of plain nonfat yogurt contains up to 579 mg.
Best Foods With Potassium That Are Even Healthier Than a Banana
When you think about all of the nutrients your body needs, your mind might jump to protein, fiber, calcium, or even omega-3s. But potassium? The essential electrolyte probably gets swept to the sidelines.
Here’s why it shouldn’t: Potassium helps your nerves and muscles communicate with one another, moves other nutrients into your cells, and keeps your sodium levels in check. Not getting enough of the stuff can cause high blood pressure (thanks to its close relationship with salt) and increase your risk of kidney stones, per the National Institutes of Health.
Even still, the 2020-2025 Dietary Guidelines for Americans declared potassium an under-consumed nutrient, says Mia Syn, M.S., R.D.N., and it’s therefore considered a top nutrient of public health concern.
The good news is, you can find more than enough potassium in all sorts of foods—not just bananas, which have become somewhat of a poster child for it. While each medium banana has 422 milligrams (mg) of the mineral, per the United States Department of Agriculture (USDA)—or about 9% of your 4,700 mg recommended daily value (DV)—you can easily find more in other fruits and vegetables.
To be considered high in potassium, a food has to contain over 200 mg per serving, says Amy Lee M.D., chief medical officer of Lindora L.L.C. and head of nutrition at Nucific. This list features 36 foods that not only meet that requirement, but pack even more potassium than a banana.
A medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A for your eyes, vitamin C for your skin, and gut-filling fiber. They also just happen to be ridiculously tasty.
Surprise, surprise: A single medium baked potato has 867 mg of potassium, says Syn. You’ve probably been conditioned to fear these spuds, but when prepared the right way (baked or boiled instead of deep fried), they’re low in calories, fat, and sodium. Plus, white potatoes offer a healthy dose of vitamin C and magnesium, too. Let your spud cool before you eat it and you’ll get a dose of gut-friendly resistant starch.
This plain old pasta topper is a secret source of potassium, with 910 mg in each cup, per the USDA. Tomatoes are also rich in lycopene, a disease-fighting plant pigment that gives certain fruits and vegetables their signature red hue. Look for a low-sugar tomato sauce sold in BPA-free packaging.
Nosh on two refreshing watermelon wedges, and you’ll get 641 mg (14% DV) of potassium. Watermelon is also a great source of lycopene, as well as vitamins A, C, and B6. Plus, more than 90% of the fruit is water, so you’ll feel full after snacking for very little calories. And if you’d rather sip the stuff? Cold-pressed watermelon juice is a great alternative.
Add 1 cup of frozen spinach to your next stir-fry or pasta dish and you’ll get a respectable 574 mg (11% DV) of potassium, per the USDA. Spinach is also rich in magnesium, vitamin A, and calcium. Bonus: It’s crazy inexpensive—usually much cheaper than fresh veggies.
A cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, per the USDA, while a 17 gram snack bag of Rhythm Superfoods Naked Beet Chips boasts an impressive 310 mg. The sweet root vegetable is super versatile, though, and can be used in everything from salads to juices to soups.
And there’s a reason athletes are all about beetroot juice lately: In a 2017 review, researchers concluded that drinking the stuff 90 minutes before your workout could boost performance. (Just don’t freak out if it turns your pee pink or red afterward. It’s totally normal, we promise.)
Chances are you’re already buying canned black beans for a boost in fiber and protein—two nutrients that keep you feeling full longer. However, they’re also a great source of potassium. Eat 1 cup and you’ll get 611 mg of the mineral, says Syn. Black beans also offer some calcium, magnesium, and folate.
White beans might be the best source of potassium in the grocery store: A single cup has a whopping 1,000 mg, Syn says. That’s a full quarter of what you need every day. That same 1-cup serving also packs an impressive 17 grams of protein and 11 grams of fiber.
Canned salmon is a lazy cook’s dream. Pop open one 5-ounce can and you’ll get 442 mg (10% DV) of potassium. What’s more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can’t make on its own. Salmon is also high in B vitamins, which aid in the production of red blood cells and convert the food you eat into energy. On top of that, salmon is a great source of lean protein—perfect for those trying to lose weight or build muscle.
Whole soybeans are one of the world’s greatest sources of plant-based protein, but that’s not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. Eat them as a snack, toss ’em in a salad, or serve them up as a side dish.
One cup of this slightly sweet fall favorite packs 582 mg (12% DV) of potassium. You’ll also get a hefty dose of vitamin A, along with some vitamin C, magnesium, folate, and calcium.
One cup of cooked chard has a whopping 961 mg (20% DV) of potassium, per the USDA. These hearty greens also pack calcium, iron, and vitamins A, C, and K.
Regular plain low-fat yogurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup, the USDA says. Plus, it packs nearly half your daily calcium needs. Look for one that contains live active cultures to get a nice dose of gut-friendly probiotics, too.
One avocado provides a whopping 728 mg of potassium, Syn says. Moreover, they are a great source of healthy fats and fiber. Avocados lend a nice creaminess to recipes. You can enjoy them over toast, in a delicious pasta sauce, or as part of a flavorful salad dressing.
Store-bought coconut water packs a powerful punch of potassium, delivering about 507 mg per 8 fluid ounces, Syn says. It makes a great alternative to sugary sports drinks and a delicious base for post-workout smoothies. Just be sure to buy an unsweetened version to avoid added sugar.
What is potassium?
Potassium is a mineral. It helps keep the right mix of fluids in your body. It also helps your nerves, muscles, and heart work properly. Most people get enough potassium from the foods they eat.
What foods are high in potassium?
You can control the amount of potassium in your diet by being aware of which foods are low or high in potassium. Foods are high in potassium if they have more than 200 milligrams (mg) per serving.
Examples of high-potassium foods
When you choose foods from lists like the ones below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.
|Food (no table salt added)||Serving size||Potassium (in milligrams)|
|Potato, baked||1 potato||925 mg|
|Sweet potato, baked||1 potato||450 mg|
|Banana||1 fruit||425 mg|
|Spinach||½ cup (125 mL)||420 mg|
|Artichoke||1 medium||345 mg|
|Tomato, fresh||1 fruit||290 mg|
|Nectarine||1 fruit||280 mg|
|Parsnip||½ cup (125 mL)||280 mg|
|Vegetable juice||½ cup (125 mL)||275 mg|
|Raisins, seedless||¼ cup (60 mL)||270 mg|
|Beets, raw or cooked||½ cup (125 mL)||260 mg|
|Brussels sprouts||½ cup (125 mL)||250 mg|
|Winter squash||½ cup (125 mL)||250 mg|
|Pumpkin, canned||½ cup (125 mL)||250 mg|
|Orange||1 fruit||240 mg|
|Orange juice||½ cup (125 mL)||235 mg|
|Broccoli||½ cup (125 mL)||230 mg|
|Zucchini||½ cup (125 mL)||220 mg|
|Cantaloupe||½ cup (125 mL)||215 mg|
|Apricots||2 raw or 5 dry||200 mg|
|Tomatoes, canned||½ cup (125 mL)||200–300 mg|
|?||Serving size||Potassium (in milligrams)|
|Clams, canned||3 oz (90 g)||535 mg|
|French fries||3 oz (90 g)||470 mg|
|Potato chips, plain, salted||1 oz (30 g)||465 mg|
|Milk (skim, low-fat, whole, buttermilk)||1 cup (250 mL)||350–380 mg|
|Lentils||½ cup (125 mL)||365 mg|
|Dried beans and peas||½ cup (125 mL)||300–475 mg|
|Fish (haddock, perch, salmon)||3 oz (90 g)||300 mg|
|Beans (lima, baked navy)||½ cup (125 mL)||280 mg|
|Beef, ground||3 oz (90 g)||270 mg|
|Yogurt, plain||6 oz (175 mL)||260 mg|
|Turkey||3 oz (90 g)||250 mg|
|Seeds (sunflower, pumpkin)||1 oz (30 g)||240 mg|
|Nuts (almonds, cashew, hazelnuts, peanuts)||1 oz (30 g)||200 mg|
What foods may contain hidden potassium?
Some foods and drinks may have hidden potassium. Food labels do not have to show the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.