Fruits with potassium content are great to help you maintain a balanced electrolyte level. Potassium is an important nutrient for human body that helps regulate the acid-base balance and fluid balance in your body. Being low in potassium can make you feel tired, sluggish and dehydrated. When your electrolyte level is not right, you have problems with muscle contractions and other essential parts of your body will not able to function properly. In another words, potassium helps you stay healthy and fit.
10 Foods That Are High in Potassium
Potassium flies under the radar. Most people don’t think much about this unappreciated mineral (if they think about it at all).
But it’s an important nutrient, and we’re not getting nearly enough. Read on to find out why you need potassium in your life — and where to find it. Registered dietitian Anna Taylor, MS, RDN, LD, shares a few top sources of potassium so you can work more of it into your diet.
Potassium daily intake (and why it matters)
Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves. Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones.
“Diets high in potassium-rich foods and low in sodium may reduce the risk of high blood pressure and stroke,” says Taylor.
Despite its importance, many people don’t get as much potassium from their diet as they should. In fact, the Dietary Guidelines for Americans have singled it out as a “nutrient of public health concern.”
How much potassium should you get? Taylor says the recommended target is 2,600 milligrams per day for women and 3,400 milligrams per day for men. Fun fact: Older guidelines recommended 4,700 milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in 2019. So it’s now even easier to get your daily dose of potassium.
Potassium-rich foods
Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.
1. Potatoes
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.
2. Legumes
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.
3. Juices
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.
4. Seafood
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.
6. Dairy
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).
7. Tomatoes
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?).
8. Bananas
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.
10. Avocados
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.
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.
2. Potatoes
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.
4. Lentils
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
8. Raisins
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.
9. Beans
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.
Potassium is an important mineral that plays a vital role in the body. Fruits that are high in potassium include bananas, cantaloupe, oranges, avocados, grapefruit, apricots, honeydew, guava and kiwi.
Potassium is an important mineral that plays a vital role in the body. It works as an electrolyte. When dissolved in water, it releases positively charged ions. This property of electrical conduction is vital to many processes in the body such as nerve conduction and maintenance of normal heart rhythm.
An adequate potassium intake for adults is 4,700 mg daily, but the value is different for children and people with kidney problems. Most people in the US do not meet this goal. Lower potassium levels can cause muscle weakness, cramps and cognitive problems like confusion. Your doctor will most probably advise you to eat a potassium-rich diet provided your kidney function is normal. A potassium-rich diet is linked to several health benefits. It may help reduce blood pressure and fluid buildup in the body. It also acts as a preventive measure against brittle bones (osteoporosis) and kidney stones.
Sometimes, the doctor may also advise you to avoid a lot of potassium-rich foods. Your body may retain potassium when you have kidney disease. If your kidneys are not working well, a high potassium level might cause life-threatening heart and nerve problems.
Whether the doctor has advised you to go on a potassium-rich diet or avoid it, it is good to know which foods are high in potassium. Let us have a look at them.
The following food sources are high in potassium and contain more than 200 mg of potassium per 0.5 cup serving.
- Fresh fruits: Bananas, avocados, oranges, grapefruit, cantaloupe, apricots, honeydew, guava and kiwi.
- Dry fruits: Prunes, raisins and dates.
- Vegetables: Leafy greens, artichokes, cooked spinach, cooked broccoli, potatoes, sweet potatoes, peas, zucchini, pumpkins, parsnips, Swiss chard, beets and beet greens and Brussels sprouts.
- Dairy products (low-fat or fat-free): Milk and yogurt.
- Fish: Tuna, halibut, cod, rockfish and trout.
- Beans or legumes: Kidney beans, lima beans, pinto beans, soybeans and lentils.
- Other foods: Bran cereal, nuts, molasses, meat, poultry, brown rice, whole-wheat bread, whole-wheat pasta and salt substitutes (read labels).
Which fruits contain a low amount of potassium?
The following foods contain less than 150 mg of potassium per 0.5 cup serving.
- Blueberries
- Cabbage (raw)
- Cranberries
- Eggplant
- Endive
- Raspberries
- Watermelon
- Applesauce
- Onion (sliced)
- Pineapple
Your doctor will usually tell you if you need to improve or reduce your potassium intake. For additional concerns, see a certified nutritionist to get a personalized diet plan.
Potassium Content of Foods List
What is potassium?
Potassium is a mineral that is found in most foods. Potassium helps to balance fluids and minerals in your body. It also helps your body maintain a normal blood pressure. Potassium helps your muscles contract and your nerves function normally.
Why do I need to change the amount of potassium I eat?
- You may need more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium if you are taking diuretics. Diuretics and certain medicines cause your body to lose potassium.
- You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease.
How much potassium does fruit contain?
The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item.
- High-potassium foods (more than 200 mg per serving):
- 1 medium banana (425)
- ½ of a papaya (390)
- ½ cup of prune juice (370)
- ¼ cup of raisins (270)
- 1 medium mango (325) or kiwi (240)
- 1 small orange (240) or ½ cup of orange juice (235)
- ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
- 1 medium pear (200)
- Medium-potassium foods (50 to 200 mg per serving):
- 1 medium peach (185)
- 1 small apple or ½ cup of apple juice (150)
- ½ cup of peaches canned in juice (120)
- ½ cup of canned pineapple (100)
- ½ cup of fresh, sliced strawberries (125)
- ½ cup of watermelon (85)
- Low-potassium foods (less than 50 mg per serving):
- ½ cup of cranberries (45) or cranberry juice cocktail (20)
- ½ cup of nectar of papaya, mango, or pear (35)
How much potassium do vegetables contain?
- High-potassium foods (more than 200 mg per serving):
- 1 medium baked potato, with skin (925)
- 1 baked medium sweet potato, with skin (450)
- ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)
- ½ cup of mushrooms (280)
- ½ cup of fresh brussels sprouts (250)
- ½ cup of cooked zucchini (220) or winter squash (250)
- ¼ of a medium avocado (245)
- ½ cup of broccoli (230)
- Medium-potassium foods (50 to 200 mg per serving):
- ½ cup of corn (195)
- ½ cup of fresh or cooked carrots (180)
- ½ cup of fresh cauliflower (150)
- ½ cup of asparagus (155)
- ½ cup of canned peas (90)
- 1 cup of lettuce, all types (100)
- ½ cup of fresh green beans (90)
- ½ cup of frozen green beans (85)
- ½ cup of cucumber (80)
How much potassium do protein foods contain?
- High-potassium foods (more than 200 mg per serving):
- ½ cup of cooked pinto beans (400) or lentils (365)
- 1 cup of soy milk (300)
- 3 ounces of baked or broiled salmon (319)
- 3 ounces of roasted turkey, dark meat (250)
- ¼ cup of sunflower seeds (241)
- 3 ounces of cooked lean beef (224)
- 2 tablespoons of smooth peanut butter (210)
- Medium-potassium foods (50 to 200 mg per serving):
- 1 ounce of salted peanuts, almonds, or cashews (200)
- 1 large egg (60)
How much potassium do dairy foods contain?
- High-potassium foods (more than 200 mg per serving):
- 6 ounces of yogurt (260 to 435)
- 1 cup of nonfat, low-fat, or whole milk (350 to 380)
- Medium-potassium foods (50 to 200 mg per serving):
- ½ cup of ricotta cheese (154)
- ½ cup of vanilla ice cream (131)
- ½ cup of low-fat (2%) cottage cheese (110)
- Low-potassium foods (less than 50 mg per serving):
- 1 ounce of cheese (20 to 30)
How much potassium do grains contain?
- 1 slice of white bread (30)
- ½ cup of white or brown rice (50)
- ½ cup of spaghetti or macaroni (30)
- 1 flour or corn tortilla (50)
- 1 four-inch waffle (50)
What other foods contain potassium?
- 1 tablespoon of molasses (295)
- 1½ ounces of chocolate (165)
- Some salt substitutes may contain a high amount of potassium. Check the food label to find the amount of potassium it contains.